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Low FODMAP Irish Cream Liqueur in cut glass tumbler

Low FODMAP Irish Cream Liqueur

This Low FODMAP Irish Cream Liqueur is lactose-free and features Irish whiskey and real dairy cream, for a true-to-the-original experience (just like Bailey’s Original Irish Cream). Sláinte!

Low FODMAP Serving Size Info: Makes about 6 ½ cups (1.5 L); ¼ cup (60 ml) serving size; 26 servings

Course: Beverage, Drinks
Cuisine: American, Irish
Prep Time: 5 minutes
Cook Time: 5 minutes
Chilling Time: 8 hours
Total Time: 8 hours 10 minutes
Makes: 26 Servings
Calories: 187 kcal
Author: Dédé Wilson


  • 4 cups (960 ml) lactose-free heavy cream, divided
  • ½ cup (99 g) sugar
  • 2 teaspoons natural cocoa
  • 2 teaspoons instant espresso coffee, such as Bustelo
  • 2 cups (99 g) Irish whiskey; such as Jameson
  • 1 teaspoon vanilla extract


  1. Place half of the cream, sugar, cocoa and instant coffee granules in a medium sized pot. Whisk together and very gently heat over low-medium heat, just until the sugar dissolves. Do not over heat. Do not let it simmer or boil. Remove from heat and cool. Whisk in remaining cream, whiskey and vanilla.
  2. Pour through a fine-meshed strainer into an airtight glass container or bottle. Refrigerate overnight. Your Low FODMAP Irish Cream Liqueur is ready to serve. Shake well before serving. Keep refrigerated for up to 1 month (it might keep for longer). Serve as a shot, straight up, on the rocks or anyway you would typically enjoy Irish cream liqueur.



  • Low FODMAP Mudslide: Try combining 2 tablespoons of our Low FODMAP Irish Cream Liqueur, 2 tablespoons of our Low FODMAP Coffee Liqueur and 2 tablespoons heavy cream.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Cocoa: Monash University has lab tested what they call “cocoa” and also “cacao” and they show different FODMAP content. The problem is that from the chocolate manufacturing industry’s perspective, there is no difference between cacao and cocoa powder. The FDA, The Food Standards for Australia and New Zealand, the ICCO (International Cocoa Organization) and the National Confectioners Association do not even recognize the term “cacao” to describe cocoa powder. We have an article, All About Cocoa, that we encourage you to read. It attempts to explain the discrepancies in the Monash lab testing.
  • 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.
  • Whiskey: Monash University has lab tested whiskey and it is low FODMAP Green Light at a 30 ml serving size.

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 Irish Cream Liqueur
Amount Per Serving
Calories 187 Calories from Fat 72
% Daily Value*
Fat 8g12%
Sodium 1mg0%
Carbohydrates 6g2%
Sugar 5g6%
Protein 1g2%
* Percent Daily Values are based on a 2000 calorie diet.