Learn All About low FODMAP Cocktails
You can have alcohol on the low FODMAP diet even while following Elimination Phase.
We explain what is low FODMAP, what is high – and the best tools for crafting your very own delicious low FODMAP cocktails. And we have great tips for non-alcoholic low FODMAP libations as well.
- Learn All About low FODMAP Cocktails
- Low FODMAP Cocktails During The Elimination Phase
- Alcohol & The Low FODMAP Diet
- Alcohol Is A Gut Irritant
- Moderation & Low FODMAP Cocktails
- Which Mixers Are Low FODMAP?
- Which Mixers Are High FODMAP?
- Potentially Low FODMAP Mixers
- What Garnishes Are Low FODMAP?
- Can I Have Coffee Drinks?
- Creating Low FODMAP Cocktails Can Be Fun!
- Our Exclusive Low FODMAP Cocktails
- Don’t Overlook Mocktails
Low FODMAP Cocktails During The Elimination Phase
First of all, yes, you can have alcohol on the low FODMAP diet. Jody Garlick RDN, who is part of our Success Team, wrote Drinking Alcohol On The Low FODMAP Diet for us and details some of the more medical and digestive aspects of alcohol.
This article All About Low FODMAP Cocktails and Mocktails is co-written by Dédé and our resident mixologist Susan Chatzky and gets into the fun stuff. Susan is a whiz at the bar, and we have some exciting beverages for you. FODMAP Everyday® is here to help you learn to Thrive on the low FODMAP diet and for many that includes an occasional spirited drink.
Alcohol & The Low FODMAP Diet
We are going to make this easy for you and present a list. The FODMAP content of these beverages have been lab tested by both Monash University and FODMAP Friendly.
Please note that at of the time of this writing, in most instances, both Monash and FODMAP Friendly have NOT provided full information. In other words, for instance they both agree that 30 ml of gin is low FODMAP, but neither has tested and/or reported a larger amount, so we do not know if gin becomes Moderate or High for FODMAPs with little margin for error – or maybe a large margin?
If an alcohol is not listed, it is because it has not been lab tested. Please download both the FODMAP Friendly and Monash University smartphone apps for the most up-to-date information.
Alcohol Is A Gut Irritant
We do know that alcohol is a gut irritant and it can trigger IBS symptoms in some people. You need to know your own personal tolerances.
This list presents what volumes of alcohol have been lab tested and have been determined to be low FODMAP. Your reactions might be different. Always listen to your own gut.
Moderation & Low FODMAP Cocktails
Moderation is key with the low FODMAP in general, as well as with alcohol consumption in general. Put the two together and we implore you to use your best judgement when imbibing.
Which Alcohol is Low FODMAP?
|Type of Alcohol||Lab Tested Amount that is low FODMAP|
|Red Wine||150 ml|
|Sparkling Wine||150 ml|
|Sweet Wine||150 ml|
|White Wine||150 ml|
|White Wine, dry||150 ml|
|Tequila, Gold & Silver||30 ml|
Which Alcohol is High FODMAP?
|Type of Alcohol||Lab Tested Amount that is high FODMAP|
|Rum||as little as 10 ml has been lab tested as Moderate FODMAP. 30 ml is High FODMAP|
|Fortified Wine – Also called “sticky” wine in Australia||150 ml has been lab tested as High FODMAP|
Which Mixers Are Low FODMAP?
There are many mixers that are low FODMAP, but as with any food, solid or liquid, please pay attention to amounts. It might be helpful to also review our article, What Is A Low FODMAP Serving Size?
Note that “cordials” in Australia are non-alcoholic sweet, syrupy beverage mixers.
Also, know that we do not have more specifics than what are presented here. We have discussed cranberry juice with researchers at Monash and while they did not specify whether the cranberry juice that they tested was unsweetened (100%) or sweetened, they did say not to use cranberry juice containing high fructose corn syrup.
We do not know what brand the cordial is, or the vegetable blend juices listed on the app, and brands could vary in ingredients and FODMAP content depending on what you choose.
Please note that we do now know, per conversations with Monash, the freshly-squeezed orange juice contains NO FODMAPs.
|Type of Mixer||Lab Tested Amount that is low FODMAP|
|Coconut Water, fresh||100 ml|
|Coconut Water, packaged||100 ml|
|Cranberry Juice||250 ml|
|Fruit Mix Cordial, Rosehip Base||250 ml|
|Lemon Juice||120 ml|
|Lime Juice||240 ml|
|Orange Juice (blend of reconstituted and fresh)||125 ml|
|Vegetable Blend, Tomato-Juice Blend||200 ml|
|Vegetable Blend, Tomato/Carrot/Celery/Beet blend||200 ml|
|Fresh Squeezed Orange Juice||Contains No FODMAPs|
Which Mixers Are High FODMAP?
Extrapolations have been made from what we know of the fruits that these juices are derived from. If you wanted to try a small amount of these fruit juices the best way to approach this is to begin when you are stable and understand which FODMAPs are in the juice of choice and know what your particular sensitivities are. You can also review our article, What If A Food Has Not Been Lab Tested?
FODMAP Friendly has lab tested 250 ml and has given this item a “Fail”. Note that apples are a triple-threat as they contain excess fructose, sorbitol as well as mannitol. You can see a small amount in action in our Spicy Apple Old-Fashioned.
Monash has tested fresh and canned apricots. The canned, drained apricots are low FODMAP in amounts of 20 g, which is about 1 ½ Australian tablespoons. Apricots contain sorbitol and fructose.
Pears are very high FODMAP. Juice has not been tested. Fresh pears contain sorbitol and fructose. We have used a low FODMAP amount as a garnish in our Ginger Pomegranate Pear Sparkler.
Potentially Low FODMAP Mixers
Please keep in mind that portions count! You will see below that our recommendations are for very small amounts as a starting point for certain items such as grapefruit juice or mango juice. A splash of juice with a little vodka or sparkling water for a non-alcoholic drink can be very refreshing.
80 g of fresh grapefruit have been lab tested as low FODMAP by Monash; FODMAP Friendly gives the whole fruit a pass at 150 g. Grapefruit contain fructans. If you digest fructans well, you might try a small amount of grapefruit juice.
Every type of grape tested (at 150 g) by Monash has shown No FODMAPs in lab testing. Use your judgement; if stable, we would give this a try.
Fresh mango has been lab tested and is low FODMAP in 40 g amounts (about ⅕ cup). This is not a lot, but it would be enough to give a drink a lovely tropical boost. Mango contains fructose. If you are stable for fructose, you might try just a splash of mango juice.
Papaya has been tested (at 140 g) by Monash and has shown No FODMAPs in lab testing. Use your judgement; if stable, we would give papaya juice a try.
46 g of passionfruit has been lab tested by Monash and is low FODMAP. Passionfruit contains fructans. If you are stable for fructans, you might try just a splash of juice.
Pineapple itself has been lab tested as low FODMAP in amounts of 1 cup, chopped, weighing 140 g. Fresh pineapple contains fructans. If you are stable for fructans, you might try just a splash of pineapple juice.
FODMAP Friendly has lab tested 250 ml and has given this item a “Fail”, but we know that ¼ cup ( g) of pomegranate seeds are low FODMAP, so you could try a very small amount if you are stable.
What Garnishes Are Low FODMAP?
The whole point of a garnish is to accent your beverage; they are always added in small amounts. And the low FODMAP diet is very much about quantity and serving size, so let’s look at what we think are reasonable garnishes to add to your low FODMAP diet beverages.
Lab Tested Low FODMAP Garnishes
- Apple – a very thin slice or amount (20 g) (see our Spicy Apple Old-Fashioned)
- Blackberry, 1 small one (4 g)
- Celery stalk, small piece (10 g)
- Chocolate, grated
- Coffee beans
- Herbs such as basil, tarragon
- Mint leaves
- Olives – green or black. No garlic stuffed. Blue cheese stuffed are fine!
- Orange wedge
- Pear – a very thin slice or amount (5 g) (see our Ginger Pomegranate Pear Sparkler)
- Salt rim
- Sugar rim
- Pomegranate seeds
- Sugar cube
- Whipped cream
We would give these a try. After a well-structured Elimination Phase and Challenge Phase you should be familiar with your own tolerances. Note that “mixed peel, citrus” has been lab-tested by Monash and is low FODMAP in ⅓ cup (50 g) portions.
- Angostura bitters – these are made from alcohol, sugar and derivatives of herbs and spices. The carb count is a very low (1 g) per ¼ teaspoon serving.
- Grapefruit peel
- Lemon peel
- Lemon wedge
- Lime peel
- Lime wedge
- Maraschino cherry – cherries are low FODMAP in amounts of 2 cherries. If you have one in your drink, the carb content is 0%.
High FODMAP Garnishes
- No cocktail onions! That’s the main one 👍🏽.
Can I Have Coffee Drinks?
If you are interested in learning about Coffee Drinks, we have a whole other article for you!
And if you would like to add a little vodka or whiskey to your coffee drink, use this article as a guide.
Creating Low FODMAP Cocktails Can Be Fun!
This section is brought to you by our low FODMAP mixologist, Susan Chatzky.
I love everything about a cocktail – the smells, the colors, the glassware. And I love that you’re supposed to wait until 5:00. I love that it’s slightly naughty. To me, a well-made, balanced, cocktail, is an affordable, decadent, lovely indulgence.
A little gift to myself for a day well lived.
The recipes I will be sharing each week will be low FODMAP and truly delicious. You will have to do a little more of the prep since ready-made ingredients may not comply. And it will help if you have the right tools.
My Favorite Tools
- Cocktail Shaker: I like a Boston Shaker and a strainer. The old-fashioned kind your grandma had (or maybe just my grandma; I am the apple who didn’t fall far). I like this for three reasons. One, I like having a glass to pour liquids into so I can see what’s going on in there. Two, the kind with the lid always leaks, which is annoying. Three, they’re just cool.
- Jiggers in various sizes. It’s handy to easily measure in ounces.
- Muddlers: Mine is stainless and silicone. I love it.
- “Y” shaped vegetable peeler: These make creating strips of citrus peel a snap.
- Microplane zester for grating. You should get one anyway because we call for them in many FODMAP Everyday® recipes.
- Box grater
- High quality measuring spoons from ⅛ teaspoon to 1 tablespoon
- Mason Jars with tight-fitting lids: Some components, like simple syrup, should be prepped ahead of time and kept in your fridge.
- A Juicer: If you can afford it (Craigslist often has affordable used ones!) and have the space. Commercially bottled juices can contain high FODMAP ingredients. This one is compact and works well.
- Glasses! A high ball glass, a martini glass, a multipurpose wine glass, a champagne coupe or flute and a pitcher are all useful to have on hand. And, for the glasses, have several of each kind because it’s nice to drink with friends!
(Meet Susan Chatzky, the author of this section, in our exclusive Interview).
Our Exclusive Low FODMAP Cocktails
- Sparkling Rhubarb Cocktail
- Pina Colada
- Irish Coffee
- Sea Breeze Mimosa
- White Wine Spritzer
- Fruited Lemonade Rosé Punch
- Pineapple Strawberry Prosecco
- Mulled Wine
- Spicy Apple Old-Fashioned
- Vancouver 75
- Basil Orange Smash
- White Wine Sangria with Basil & Mint
- Moscow Mule
- Rose Martini
- Fennel Rhubarb Gin Spritz
- Ginger Beet Old-Fashioned
- Cucumber Wasabi Gimlet
- Not A Paloma
- Spirited Eggnog
Don’t Overlook Mocktails
Dédé speaking here: I love champagne. Good champagne. And a few times a year I am lucky enough to have it! Other than that, I don’t drink. It just isn’t my thing. (Chocolate, however, is, but I digress). That said, when I am in a celebratory mood, I want to hold a nice glass filled with something other than water.
When I host a party, I always make sure to have water, of course, and sparkling water but also something flavorful for those who do not want alcohol. And now that something has to be low FODMAP as well.
By the way, there are newer terms being used in restaurants and bars these days. Look for terms like AFB (alcohol-free beverage), AFD (alcohol-free drink), kiddie cocktails, lucid libations, virgin drinks, designated drinks, low test, boozeless, soft drinks, freetails, spirit-free, dry cocktails, zero-proof, refreshers, hangover-free drinks and near beer.
Our Exclusive Low FODMAP Mocktails
We have several non-alcoholic festive drinks for you. Enjoy!
- Blueberry Limemade
- Passion for Coconut
- Blood Orange Ginger Mint Spritzer
- Cranberry Cinnamon Swizzle
- Tropical Frosty
- Low FODMAP Frozen Hot Chocolate
- Ginger Pomegranate Pear Sparkler
- Strawberry Arnold Palmer
- Strawberry Lemonade
- Big Batch Lemonade
- Cucumber Mint Agua Fresca
- Sparkling Ginger Cranberry Punch
- Non-Alcoholic Eggnog
- Mocha Banana Smoothie
- Green Kiwi Smoothie
This article was originally published on May 1, 2018 as Best Tools For Creating Cocktails. It has been updated as All About Low FODMAP Cocktails and Mocktails, which includes the original content.