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What alcohol can I drink on the Low FODMAP diet?

It’s that time of year where we all like to enjoy an alcoholic drink or two in the sun. Being on the low FODMAP diet doesn’t mean you have to miss out, as there are plenty of low FODMAP alcohol options available!  You will however, need to be mindful of your mixers and the amount you drink to minimise gut disturbances.  

It is important to know that alcohol is a gut irritant and is often not well tolerated in people with IBS. It can cause symptoms such as indigestion, loose bowel motions, nausea and abdominal pain. So, while there are low FODMAP alcohol options out there, it is important to drink in moderation to minimise the effect alcohol has on your gut and overall health.

 

High and Low FODMAP Alcohol: 

Low FODMAP High FODMAP
Beer

Brandy

Gin

Red wine (150 ml) 

Sparkling wine

Tequila

Vodka

Whiskey

White wine (sweet and dry)

Dessert wine 

Red Wine (250 ml or more)

Rum

 

High and Low FODMAP Mixers: 

Low FODMAP                High FODMAP
Coca-cola

Coconut milk (with no inulin)

Cranberry juice

Ginger Beer

Lemon juice

Lime juice

Sprite

Tonic water (with no fructose)

Tomato juice

Apple juice

Fizzy drinks containing fructose or polyols

Mango juice

Orange juice (reconstituted)

Tropical fruit juice

 

Low FODMAP alcohol drink ideas: 

  • Vodka and lemonade or Sprite 
  • Vodka and cranberry juice or freshly squeezed orange juice 
  • Vodka with ginger beer and a squeeze of lime juice 
  • Bloody Mary 
  • Gin and tonic (check for no fructose in the tonic water) 
  • Mimosa (sparkling wine and freshly squeezed orange juice) 

For more low FODMAP alcohol ideas check out Alana Scott’s post on 10 Low FODMAP Cocktails to Celebrate

Published: 19th December 2022

Author: Bianca Berton-Scarlet & Kelsey Paterson, Monash FODMAP accredited Dietitians

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