Low FODMAP Peach Iced Tea
This Low FODMAP Peach Iced Tea is as refreshing as it is pretty, and easy to make. It begins with a sweetened peach purée featuring a low FODMAP amount of yellow peaches (more below). You can stir this purée into black iced tea, as we did for the images, or it works beautifully in green or white tea, too.
Low FODMAP Serving Size Info: Makes about 2 cups (480 ml); 16 servings; 2 tablespoons per serving
Ingredients:
- 400 g chopped peaches, skin intact, stones discarded; buy 5 peaches to be safe
- 1 cup (240 ml) water
- ¾ cup (149 g) sugar
Preparation:
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Wash, pit and chop your peaches, discarding pits, so that you have 400 g of peach flesh. Combine the pieces of peaches with the water and sugar in a non-reactive pot, stir to combine and bring to a simmer over medium heat. Simmer for 5 minutes, stirring occasionally, then let sit off the heat for 30 minutes to steep. Mash well with a potato masher; it will still have some texture, but mash it as fine as you can at this stage.
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Place a fine-meshed strainer over a bowl and press the peach mixture through it with a silicone spatula. You will need some elbow grease (who the heck came up with that term?) and extract as much liquid as possible. Discard the solids or add them to oatmeal or yogurt in low FODMAP portions.
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You will be left with about 2 cups (or a bit less) of the peach purée. Refrigerate in an airtight container for up to 1 week.
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To make your peach iced tea, place your desired iced tea - start with 180 ml - in a glass with ice and add about 2 tablespoons purée to each glass, stir well and serve immediately. Read up on Tea & FODMAPs to understand more about FODMAP amounts of different teas.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- 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.
