Low FODMAP Iced Green Tea With Passionfruit
Our Low FODMAP Green Tea With Passionfruit is simply chilled low FODMAP green tea, optionally sweetened, served with passion fruit ice cubes. It almost doesn’t need a recipe, but many folks want to know what they can drink while following the low FODMAP diet beyond water. We are here to show you that we have many beverage ideas for you – that are even suitable for Elimination.
Ingredients:
Passionfruit Ice Cubes:
- 2 ripe passionfruit
- 1 ice cube tray; ours has 16 wells
Assembly:
- 4 cups (960 ml) chilled brewed green tea
- Simple Syrup, to taste
Preparation:
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Cut open the passionfruit and use a small spoon to scrape out the flesh and seeds and divide into the wells of the ice cube tray. Fill with water, place in freezer and freeze until solid.
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Divide cubes in glasses – clear glasses are best for a pretty visual – then top with chilled green tea, divided among glasses. Sweeten to taste, if desired, by stirring in a little Simple Syrup. Serve immediately.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Green Tea: Both Monash University and FODMAP Friendly have lab tested green tea for FODMAPs. Monash says that a Green Light low FODMAP portion is 250 ml when “brewed strongly” and made from “1 teabag”. FODMAP Friendly gives it a “Pass” at “1 bag” or 1.5 g.
- Passionfruit: Both Monash University and FODMAP Friendly have lab tested passionfruit. FODMAP Friendly gives them a “Pass” at ½ cup (of pulp) or 150 g. Monash gives them a Green Light low FODMAP serving size at 46 g or 2 average fruit. With passionfruit you are always just eating the flesh and seeds, never the rind or skin, so these low FODMAP amounts reflect the inner parts of the fruit.
- 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 1/4 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.