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Low FODMAP Masala Chai in a decorative mug on dark surface surrounded by spices, tea and sugar

Low FODMAP Masala Chai

No need to go to the local coffee or tea shop for a cup of masala chai! Our Low FODMAP Masala Chai is easy to make and by creating it ourselves, we can control ingredients and make one that is gut friendly and to our personal taste. Chai is simply the word for tea in India but many of us will think of the milky, sweet, spiced black tea more properly called Masala Chai when we hear the word. We chatted with a few friends, born in India or first-generation Americans - self-proclaimed chai fanatics - to gather information that would help us make classic masala chai. And to create a low FODMAP version for you.

Course: Beverage, Drinks
Cuisine: Indian
Prep Time: 2 minutes
Cook Time: 6 minutes
Total Time: 8 minutes
Makes: 2 Servings
Calories: 42 kcal
Author: Dédé Wilson


  • 1 ½ cups (360 ml) water
  • 2 green cardamom pods
  • 1 whole clove
  • 1 whole black peppercorn
  • 1/16 teaspoon ground cinnamon
  • Pinch ground ginger; optional
  • 1/8- ounce (4 g) loose black tea, such as a hearty Assam
  • ¼ cup to ½ cup (60 ml to 120 ml) lactose-free whole milk; or to taste
  • 1 to 3 teaspoons sugar; or to taste


  1. Place water in a small saucepan. Crack open the cardamom pods over your pot and add them (with skin) along with clove, peppercorn, cinnamon, and ground ginger if using (try without first). Add loose tea and simmer 3 minutes.

  2. Add the milk, a little at a time until it is as milky as you like it and simmer for 3 more minutes. Whisk in sugar to taste and immediately pour through a strainer into two waiting cups. Serve and enjoy.


• You can pour over ice to make an iced version.

• Note that some folks find the spices overly stimulating to their digestion. Always eat and drink to your tolerances.

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.
  • Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
  • Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
  • 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.

Nutrition Facts
Low FODMAP Masala Chai
Amount Per Serving
Calories 42 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Sodium 10mg0%
Potassium 34mg1%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 4g4%
Protein 2g4%
Vitamin C 1mg1%
Calcium 17mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.