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