Sip Smart: Low FODMAP Non-Alcoholic Drinks for IBS Relief Foods Online Australia

23 Aug ,2024

Sip Smart: Low FODMAP Non-Alcoholic Drinks for IBS Relief

Written by Crystal Wong - Accredited Practising Dietitian

Managing Irritable Bowel Syndrome (IBS) involves careful attention to both food and drink. While many beverages are soothing and IBS-friendly, some can trigger symptoms. Here’s your guide to low FODMAP non-alcoholic drinks that can keep your gut happy.

Best Low FODMAP Drink Options

Water

Water is the safest choice. It keeps you hydrated without irritating your digestive system. Aim to drink plenty throughout the day to support overall digestive health.

Herbal Teas

Herbal teas can be great for IBS. Many contain few or no FODMAPs. Peppermint tea, ginger tea, and rooibos tea are all good options. Peppermint and ginger teas have no caffeine or FODMAPs, making them safe choices. Rooibos tea is naturally caffeine-free. Avoid fennel, strong chai, chamomile, and oolong teas, as they can be high in FODMAPs.

Coffee

Black coffee is indeed low FODMAP, and both single and double espresso shots have been tested and found to be low in FODMAPs. It's essential to check the ingredients in instant coffee, as some may contain high FODMAP ingredients like chicory root.
*While coffee itself does not contain FODMAPs, the caffeine in it can be a gut irritant, potentially triggering IBS-type symptoms.

Lactose-Free Milk

Lactose-free milk is a great option for those following a low FODMAP diet. This type of milk has lactase enzyme added, which breaks down lactose into simpler sugars that are easier to digest. As it contains no lactose, it is classified as low FODMAP and can be enjoyed in larger quantities, such as 250 ml (1 cup).

Soy Milk (From Soy Protein)

Soy milk made from soy protein is low FODMAP as the GOS content is removed during production. However, soy milk made from whole soybeans is high FODMAP, so stick to soy milk from soy protein.

Sparkling Water

Plain sparkling water is a refreshing, low FODMAP choice. It adds a bit of fizz to your day. Be cautious with flavoured varieties, as they may contain high FODMAP ingredients like artificial sweeteners or fruit concentrates. Brands like Sorted offer low FODMAP sparkling drinks with flavours like lemon, passionfruit, and cola, and each contains 7g of prebiotic fibre.

Drinks to Limit or Avoid

Regular Milk: High in Lactose

Regular milk contains lactose, a common FODMAP that can trigger IBS symptoms. Opt for lactose-free or plant-based alternatives to avoid discomfort.

Fruit Juices: Potentially High in FODMAPs

Many fruit juices are high in fructose, a FODMAP that can worsen IBS symptoms. Choose low-FODMAP options like cranberry or orange juice.
Common high FODMAP ingredients in fruit juice include:

Sugar Alcohols: Sorbitol, mannitol, maltitol, xylitol
High Fructose Corn Syrup
Fructose

Chamomile and Fennel Teas: High in FODMAPs

Both chamomile and fennel teas are high in FODMAPs. Testing shows that 250 ml of weak chamomile tea and 180 grams of weak fennel tea can considered as high FODMAPS.

Final Thoughts

Selecting the right beverages is essential for managing IBS effectively. By opting for low FODMAP choices like water, herbal teas, black coffee, and lactose-free or almond milk, you can enjoy a variety of drinks without triggering symptoms. Pay attention to how your body reacts and adjust your choices accordingly.

For more tips on managing IBS with a low FODMAP diet, check out our other blog posts and resources!