Recipes | Beverages & Smoothies

Low FODMAP Pina Colada


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We Figured Out How to Make a Low FODMAP Pina Colada

That’s right, we are pretty sure this is the world’s first low FODMAP Pina Colada! That’s because rum is very high FODMAP and it is the alcohol of choice for this classic drink, so no one was making them while FODMAPing.

What was a FODMAPer to do?

frosty low fodmap pina colada with paper parasols

Coconut & Pineapple & a Kick

Most people turn to Pina Coladas for the thick and creamy texture and the coconut and pineapple flavors. The rum adds a nice kick, but some folks even like virgin (non-alcoholic) Pina Coladas – so we thought, this is really about the coconut and the pineapple, the sweetness and the frostiness. We could work with that!

Coconut Can Be Low FODMAP

Coconut milk is low FODMAP. You can read more in our article Is Coconut Low FODMAP?, but for this recipe just know that you need a can of 100% unsweetened, pure coconut milk, either full-fat or “light” (sometimes called “lite”).

Pineapple juice hasn’t been tested, but pineapple itself is low FODMAP in servings of 1 cup, chopped (140 g). We knew the blender would pulverize the fruit and release the juices to help make our drink.

You can use fresh pineapple or canned. If using canned, buy the kind in juice and not sugar syrup. You will drain it anyway, but you don’t need the extra sugar.

vertical low fodmap pina colada

Virgin or Full Strength

This recipe works for BOTH classic, alcohol spiked pina coladas as well as a “virgin” or non-alcoholic rendition. Simple follow the directions, either adding the coconut flavored vodka or leaving it out.

Alcohol is a known gut irritant, so know your own responses. The range suggested is to taste. Even the largest amount is low FODMAP per serving.

You may want to read: Drinking Alcohol on the Low FODMAP Diet

I recommend Smirnoff Coconut flavored Vodka. I have spoken with the company about their flavorings and the amount used here in this recipe should keep the drink low FODMAP.

For other fruit-filled drinks, try our Pineapple Strawberry Prosecco, Fruited Lemonade Rosé Punch and Mulled Wine, Strawberry Ginger Fizz and Frozen Cosmo.

Or looking for a caffeine kick? How about a Mocha Frappuccino?

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frosty low fodmap pina colada with paper parasols
4.38 from 8 votes

Low FODMAP Pina Colada

we have figured out how to make a Low FODMAP Pina Colada! Enjoy! And you can make this with or without alcohol.

Makes: 2 servings
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Dédé Wilson


  • 1/2 cup (120 ml) canned coconut milk, either full-fat or light
  • 2 tablespoons Simple Syrup
  • 2 to 4 tablespoons (30 ml to 60 ml) coconut vodka, optional
  • 6 ounces (170 grams) fresh or canned and drained pineapple
  • Ice cubes or crushed ice


  1. In the order given, place the coconut milk in the blender, then the Simple Syrup, vodka (if using) and the pineapple. Blend until combined.

  2. Add lots of ice and continue to blend on high and pulse on and off until you have a thick, frosty pina colada! Serve immediately. With a paper parasol, of course.



  • BTW I found the paper parasols in my regular supermarket. The liquor store had them, too and they are very inexpensive - and come on, we can all agree they are kind of important!
Course: Beverage
Cuisine: American


Calories: 250kcal | Carbohydrates: 30g | Protein: 1g | Fat: 4g | Cholesterol: 12mg | Sodium: 12mg | Fiber: 1g | Sugar: 16g | Iron: 0.7mg

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.