This Low FODMAP Peach Iced Tea is as refreshing as it is pretty, and easy to make. It begins with a sugar sweetened peach purée featuring a low FODMAP amount of yellow peaches (more below). You can stir this purée into black iced tea, as we did for the images, or it works beautifully in green or white tea, too. Please read our article Tea & FODMAPs for general tea information.
Are Peaches Low FODMAP?
We have written extensively on the various kinds of peaches that have been lab tested by both Monash University and FODMAP Friendly in our article, Explore An Ingredient: Peaches, which we strongly suggest you read.
We use yellow peaches for this peach syrup, as Monash has lab tested them and declared them low FODMAP in 30 g amounts.
This is what 30 g looks like. Each of those wedges is a low FODMAP serving size.
You will be starting with a total of 4 to 5 peaches, but you end up with almost 2 cups (480 ml) of syrup. A serving size of 2 tablespoons is used per beverage as a single serving. This ends up being within the Monash determined threshold for a low FODMAP serving of yellow peaches.
Let’s Talk Tea & FODMAPs
I like this syrup with black tea the most of all. Black tea has been lab tested by Monash. Strong black tea is low FODMAP in 180 ml amounts, which is 6-fluid ounces or ¾ cup. Prepared weakly, it is low FODMAP at 250 ml or a little over 8-fluid ounces or 1 cup.
Green tea and white tea have also been lab tested by Monash. Both green and white tea, brewed strongly, are low FODMAP at 250 ml or a little over 8-fluid ounces or 1 cup.
(PS: the links above are for Upton Tea, where I buy a lot of my loose tea). Please read our article, Tea & FODMAPs for all things tea – black, green and white, how they are created, what to buy, etc.
These amounts are plenty for a tall glass with ice.
How To Make Low FODMAP Peach Iced Tea
You are going to make a syrup made from yellow peaches, water and sugar, which are simmered together, steeped and cooled, then strained. This peach syrup can then be stirred into your iced tea of choice.
Cut up your yellow peaches, skin and all and weigh them to equal 400 grams of yellow peaches, without the pit. You want the skin on for flavor and color. Combine in a pan with 1 cup (240 ml) of water and ¾ cup (149 g) sugar.
Get your potato masher ready, which will help crush the fruit.
Stir together and bring to a simmer over medium heat.
Simmer for 5 minutes, stirring occasionally, then remove from heat steep for 30 minutes.
Here we have our strainer set up over a deep bowl.
Strain through a fine wire-mesh strainer, pressing very firmly on the peach mixture to extract as much liquid as possible. This will take a little effort. I like to use a sturdy silicone spatula and lots of elbow grease!
Discard the peach solids left in the strainer – or save to stir a LOFO amount into yogurt or granola.
The result is a gorgeous sunset colored peach purée to stir into your iced tea of choice.
You will be hard-pressed to find a more refreshing warm-weather beverage.
When you add the purée to your glass it will sink to the bottom at first, as seen below.
Give it a good stir and get ready to be refreshed!
Sipping With Silver Spoons
When I was a kid I was obsessed with my Mom’s silver iced tea spoons. That act as a stirrer and a straw! The hearts were hers and the shell-shaped ones were given to be by her sister, my Aunt Estelle, who just turned 100! Must have been all that iced tea.
More Peach Recipes
If peaches are your thing, check these recipes out!
- Strawberry Peach Crisp
- Peaches & Cream Popsicles with Raspberries
- Duck Breasts with Red Wine & Peaches
- Grilled Tomato Peach Salsa
More Tea Recipes
- Iced Green Tea with Passion Fruit
- Iced White Tea with Mango
- Iced Black Tea with Lychee
- Masala Chai Tea
- …and of course check out our article, Tea & FODMAPs, for a thorough tea overview.
Low FODMAP Peach Iced Tea
This Low FODMAP Peach Iced Tea is as refreshing as it is pretty, and easy to make. It begins with a sweetened peach purée featuring a low FODMAP amount of yellow peaches (more below). You can stir this purée into black iced tea, as we did for the images, or it works beautifully in green or white tea, too.
Low FODMAP Serving Size Info: Makes about 2 cups (480 ml); 16 servings; 2 tablespoons per serving
- 400 g chopped peaches, skin intact, stones discarded; buy 5 peaches to be safe
- 1 cup (240 ml) water
- ¾ cup (149 g) sugar
Wash, pit and chop your peaches, discarding pits, so that you have 400 g of peach flesh. Combine the pieces of peaches with the water and sugar in a non-reactive pot, stir to combine and bring to a simmer over medium heat. Simmer for 5 minutes, stirring occasionally, then let sit off the heat for 30 minutes to steep.
Place a fine-meshed strainer over a bowl and press the peach mixture through it. You will need some elbow grease (who the heck came up with that term?) and extract as much liquid as possible. Discard the solids or add them to oatmeal or yogurt in low FODMAP portions.
You will be left with about 2 cups (or a bit less) of the peach purée. Refrigerate in an airtight container for up to 1 week.
To make your peach iced tea, place your desired iced tea - start with 180 ml - in a glass with ice and add about 2 tablespoons purée to each glass, stir well and serve immediately. Read up on Tea & FODMAPs to understand more about FODMAP amounts of different teas.
Our recipes are based on Monash University and FODMAP Friendly science.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
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.