Need to wind down after a hot summer day? Sometimes, it’s nice to reach for a refreshing cocktail to soak in the evening hours. On the low-FODMAP diet, cocktails and alcohol aren’t always low-FODMAP (not to mention alcohol is a common GI irritant for people with IBS)… but not to fear! We’ve got you covered with 5 Low-FODMAP Cocktail recipes that will take you through the elimination phase and beyond.
Is Alcohol REALLY Okay on a Low-FODMAP Diet?
Let’s first address the elephant in the room. Is alcohol allowed on a low-FODMAP diet? The answer is yes! As long as the alcohol is low-FODMAP, then it is allowed on the low-FODMAP diet. Below are some low-FODMAP alcohols you can enjoy:
- Beer – Yes, beer is considered low-FODMAP at a 12oz serving according to Monash. So enjoying a cold glass after a long day is totally an option.
- Plain gin, vodka, and whiskey – These spirits are all considered low-FODMAP but remember, daily consumption is recommended to be limited to 1oz. Try to be careful of flavored versions of these spirits though, as FODMAPs can easily be added in via fruit concentrates and sweeteners.
- Wine – According to Monash you can also enjoy 1 150ml (or ~5oz) glass of wine a day and maintain a low-FODMAP serving. Though we recommend choosing wine with <10g of sugar per liter just to be on the safe side.
So when it comes to cocktails you’ll want to lean on wine, gin, vodka, and whiskey. However, for a complete guide to safe and unsafe alcohols on a low-FODMAP diet, check out this post.
But Don’t Forget Even Low-FODMAP Alcohols Can be a Trigger
When following a low-FODMAP diet to identify your triggers, it can be easy to forget that other things like alcohol, in general, can be an IBS trigger.
That’s because alcohol can impact nutrient absorption in the gut. Basically, it can cause nutrients to be malaborsbed and trigger symptoms of an IBS flare like diarrhea and bloating.
Additionally, alcohol can also irritate the lining of your digestive system also causing diarrhea. Plus, it can cause dehydration and slow your digestive system which can lead to constipation, gas build-up, bloating, and other GI distress.
So if you’re not feeling well after drinking alcohol and you know it was low-FODMAP, then you may want to consider discussing your reactivity to alcohol with your dietitian.
Low-FODMAP Cocktails to Enjoy
Alcohol as an IBS trigger aside, let’s chat about what low-FODMAP cocktails you can enjoy at the end of a long day. Remember that you’ll want to lean on plain gin, vodka, and whiskey as your spirit in your cocktail.
You’ll also want to check any tonic water, mixers, and sodas for high fructose corn syrup, fructose, agave, and fruit juices. And don’t forget to check your low-calorie mixers for sugar alcohols like sorbitol, mannitol, lactitol, maltitol, isomalt, and xylitol.
Basically, making your own cocktail from scratch is probably your best bet if you don’t want to read a bunch of labels. Below are some tasty cocktail recipes to get you started. Or you can always use the Spoonful app to buy mixers to make your life easier.
Low-FODMAP Strawberry Margarita
Let’s kick things off with a super fun Low-FODMAP cocktail: this Strawberry Margarita from Rachel Pauls Food. Using vodka instead of tequila (because tequila has not been tested by Monash for FODMAPs yet) this recipe is an incredibly refreshing option for a hot day.
You’ll need frozen strawberries, vodka, ice, limes, sugar, and 10 minutes of your time to make this delicious drink. Remember 1 low-FODMAP serving of strawberries is 65g and this recipe makes 4 servings, each providing just about that serving of strawberries. So be sure not to overdo it with this one.
Low-FODMAP Cosmopolitan Cocktail
Another simple yet delicious and tart low-FODMAP cocktail to try is a Cosmopolitan. This low-FODMAP Cosmopolitan by Delicious As it Looks is a great recipe to try. To make this cocktail you’ll need cranberry juice, vodka, lime juice, orange juice, orange bitters, and ice.
And yes, cranberry juice is low-FODMAP just be sure to check the label for apple juice, fructose, and high-fructose corn syrup. Additionally, remember that 1 cup of orange juice is considered high FODMAP but this recipe calls for half an ounce which would be considered a low-FODMAP serving. So sip and enjoy!
Low-FODMAP Moscow Mule
Another tangy low-FODMAP cocktail you can make is a Moscow Mule. Typically made with vodka, lime juice, and ginger beer, this is a drink that can easily be made low-FODMAP. Plus, you can add a fun element by serving it in traditional copper mugs. Follow FODMAP Everyday’s recipe for guidance.
Just be sure to check the ginger beer you use for high-FODMAP ingredients like high fructose corn syrup. We recommend using Fever-Tree Ginger Beer or Zevia Mixer Ginger Beer. BUT if you don’t see those in your local grocery store, our label scanning app can easily help you find a safe option.
Sangria: A low-FODMAP Wine-based Cocktail
Just like any cocktail, not all Sangria is low-FODMAP. That’s because you can easily drink a serving of wine that’s not considered low-FODMAP, add juice or fruit that isn’t low-FODMAP, and more.
That said, this recipe by Karlijn’s Kitchen is low-FODMAP as long as you omit the brandy, choose a brandy made with low-FODMAP ingredients, or substitute the brandy/cognac for a low-FODMAP spirit. Additionally, be sure to choose a wine that has <10g of sugar per liter and use the low-FODMAP fruits suggested in the recipe.
Low-FODMAP Pina Colada
If you’re looking for a tropical low-FODMAP cocktail, check out this Low-FODMAP Virgin Pina Colada by A Little Bit of Yummy. Just be sure you’re using unripened bananas (green or slightly yellow bananas with no brown spots) to limit FODMAPs. Additionally, make sure you’re enjoying 1 serving as any more than that could be high in FODMAPs.
Lastly, if you want to add some alcohol to this, add a shot or two of the low-FODMAP spirits (remember they are whiskey, gin, and vodka).
Sip Those Low-FODMAP Cocktails Slowly
Now that we’ve inspired you to make some delicious low-FODMAP cocktails and mocktails, remember to sip them slowly! We’ve done the heavy lifting in helping to limit potential triggers when it comes to FODMAPs. However, alcohol can still be an IBS trigger so monitor your tolerance closely and if you need help, talk to your dietitian!