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!  however, you do need to be mindful of your mixers and the amount you drink to minimise gut disturbances.  

 

It’s important to know that alcohol is a gut irritant and is often not well tolerated by people with IBS. Alcohol can cause symptoms such as indigestion, loose bowel motions, nausea and abdominal pain. So, although 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