Low FODMAP Iced Black Tea With Lychee
Our Low FODMAP Iced Black Tea With Lychee is simply chilled low FODMAP black tea, with optional sweetening, served with fresh lychee purée. We are here to show you that we have many beverage ideas for you – that are even suitable for Elimination. This article takes you through this drink step by step and explores the FODMAP levels of black tea and lychees.
Ingredients:
- 12 fresh lychees, peeled and pitted (120 g total)
- Ice cubes
- 3 cups (720 ml) chilled brewed black tea
- Simple Syrup, to taste
Preparation:
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Set aside 8 fresh whole lychees (see Tips). Purée the remaining lychees in blender or simply mash thoroughly with a fork.
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Divide chilled black tea among 4 glasses and stir in a quarter of the purée into each glass. Add ice cubes to each glass and plop 2 fresh whole lychees into each glass.
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Sweeten if desired, by stirring in a little Simple Syrup, but taste first. The delicate, perfumed aroma and flavor of lychees is lovely on its own. Serve immediately.
Notes:
Tips
• I have the presented the recipe above as using a little bit of purée per serving and adding 2 whole lychees. You could also use more purée, if you like and only 1 lychee, or no whole lychees and an even larger amount of purée. The idea is that you use no more than 30 g of the lychee fruit per serving in whatever way you like.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Black Tea: Both Monash University and FODMAP Friendly have lab tested black tea for FODMAPs. Monash says that a Green Light low FODMAP portion is 180 ml (3/4 cup) when “brewed strongly” and made from “1 teabag”. FODMAP Friendly gives it a “Pass” at “1 bag” or 1.88 g.
- Lychees: Monash University has lab tested fresh lychees and they are low FODMAP in serving sizes of 30 g, which is 3 average lychee fruit, pitted.
- 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.