Recipes | Beverages & Smoothies

Maple Lime Low FODMAP Sport Drink


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All About Maple Lime Low FODMAP Sport Drink

Are you an athlete living with IBS? You need to meet our Success Team member Kathryn Adel MS, RD, CSSD. She specializes in helping athletes and is one herself and she has brought us a Maple Lime Low FODMAP Sport Drink that will fuel us during exercise and not trigger our IBS.

YOU MAY WANT TO READ: How To Fuel When You Have IBS: All About Low FODMAP Sport Gels, Sport Drinks & Snacks

Maple Lime Low FODMAP Sports drink in a glass surrounded by ingredients against an aqua backdrop_Maple Syrup Is Low FODMAP

Honey, agave and molasses have very small low FODMAP servings and are considered high FODMAP foods.

Maple syrup, like cane sugar and brown sugar, is low FODMAP. 

Read more about all of these sweeteners, and more, in our Explore An Ingredient: Sugar.

The Ingredient Combination Is Key

Read more about How To Fuel When You Have IBS. The short story is that the combination of ingredients will provide hydration as well as electrolytes and energize your workout.

And this sport drink recipe couldn’t be easier!

Also, FYI, the lime juice adds some lovely balance with its acidity. You could also use lemon juice, if you like.

Please pay attention to optimal serving temperature of 50°F to 68°F (10°C to 20°C).

This recipe was been adapted from a recipe from Pure Maple from Canada.

Maple Lime Low FODMAP Sports Drink in a glass with ingredients. Aqua background

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Maple Lime Low FODMAP Sports drink in a glass surrounded by ingredients against an aqua backdrop_
4.35 from 23 votes

Maple Lime Low FODMAP Sport Drink

Forget the commercial stuff. Our Homemade Maple Lime Low FODMAP Sport Drink is easy to make, will fuel you during exercise and won't upset your digestion.

Makes: 2 Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Kathryn Adel


  • 3 1/2 cups (875 ml) cold water
  • 1/4 cup (60 ml) pure maple syrup
  • 1/4 cup (60 ml) 100% pure orange juice
  • 2 tablespoons lime juice
  • 1/4 teaspoon table salt


  1. Whisk all the ingredients together until well combined and salt dissolves. Serve immediately. You could also make a large batch ahead of time and refrigerate in an airtight container.

  2. Optimal serving temperature is 50°F to 68°F (10°C to 20°C).



  • While it might be tempting to buy a commercially prepared sports drink, always read the label and steer clear of any high FODMAP ingredients. At the very least, even low FODMAP formulas are usually colored or have other ingredients that you do not need. This recipe for our low FODMAP sports drink is SUPER quick to make. Give it a try!
Course: Beverage, Drinks
Cuisine: American


Calories: 98kcal | Carbohydrates: 24g | Protein: 1g | Fat: 1g | Sodium: 294mg | Potassium: 67mg | Sugar: 20g | Vitamin C: 4.5mg | Calcium: 32mg

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.