Recipes | Beverages & Smoothies

Low FODMAP Blood Orange Ginger Mint Spritzer


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“Orange” Oranges Are Low FODMAP

This tasty and pretty beverage couldn’t be simpler to make. The blood oranges make statement, but they are not always available. Feel free to substitute navel oranges.

Blood oranges have not been lab tested as of yet by Monash, but they have by FODMAP Friendly. Their lab testing reports that Blood Oranges are low FODMAP at a 50g serve (about half of a medium blood orange). We ALWAYS suggest that you refer to both Monash and FODMAP Friendly as your primary sources.

PS: navel oranges have shown to contain NO FODMAPs. 

While the flavors in this Low FODMAP Blood Orange Ginger Mint Spritzer are subtle, it is a very refreshing drink, great for kids or adults.

Low FODMAP Blood Orange Ginger Mint Spritzer with pitcher in background

Choose Your Ginger

I have featured ginger in many of our drinks. It is low FODMAP and available to us in so many forms from ground ginger to fresh, crystallized (all used in cooking) to the various ginger beverages that I like to play with in our Test Kitchen.

You can choose from ginger ale, ginger-flavored sparkling water or a non-alcoholic ginger beer, all of which will give this drink a different final flavor. Just read labels for high FODMAP ingredients – watch out for high fructose corn syrup (HFCS) in particular – and choose what you like.

If you are a ginger fan, also check out our Low FODMAP Ginger Pomegranate Pear Sparkler.

closeup of Low FODMAP Blood Orange Ginger Mint Spritzer in a clear glass

Mint Is More Than a Garnish

I am about to tell you something that I want you to take to heart. I am anti-mint garnish. Let me explain.

Having worked in the food industry for decades as a chef with a specialty in pastry I long ago developed a major pet peeve – that of placing a mint leaf garnish on a dish (usually a dessert) where that mint had no business.

A chocolate mint sorbet? Sure, garnish away. A fruity cobbler that has a mint garnish just because someone thought the dish needed color? NO. Just say no. I will never do this. It drives me crazy.

I always put flavor first and even when it comes to garnishes, the garnishes must not only make sense, but they must add something to the dish in terms of taste and flavor.

The mint in this Low FODMAP Blood Orange Ginger Mint Spritzer is PART of the experience. It is not just a garnish. Do not leave it out. Do not overlook it. Buy, or pick, nice fresh mint. Bruise it a little bit by crushing it in between your fingers to release the fragrant essential oils before placing it in your glass.

The combo of ginger, orange and mint is sophisticated and refreshing. I hope you enjoy this low FODMAP drink! Cheers!

For another non-alcoholic drink try a virgin version of our Pina Colada, Passion for Coconut or our Cranberry Cinnamon Swizzle, without the vodka.

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Low FODMAP Blood Orange Ginger Mint Spritzer with pitcher in background
5 from 2 votes

Low FODMAP Blood Orange Ginger Mint Spritzer

This Low FODMAP Blood Orange Ginger Mint Spritzer is non-alcoholic, simple to make and very thirst quenching.

Makes: 1 serving
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Dédé Wilson


  • Ice cubes
  • 5 ounces (150 m) ginger ale, ginger sparkling water or non-alcoholic ginger beer
  • A few slices of blood orange
  • A fresh sprig of mint


  1. Place ice cubes in glass and add ginger beverage. Tuck a few slices of blood orange in the glass. Squeeze the mint between your fingertips to bruise gently and add to glass.

  2. Serve immediately.



  • If you use ginger ale or ginger beer, the drink will have plenty of sweetening. If you use sparkling water the beverage will be at its most subtle. You might want to add a tiny bit of Simple Syrup, which is fine and will still keep the drink low FODMAP.
Course: Beverage
Cuisine: American


Calories: 51kcal | Carbohydrates: 13g | Sugar: 12g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.