Low-FODMAP Beverages
If you have a busy lifestyle, it can be tough to hydrate adequately throughout the day. This grocery list will provide you with a variety of beverage options to help you hit your hydration goals without sacrificing taste!
Herbal Teas
Herbal teas are an excellent choice for those following a low FODMAP diet, as they are naturally free from caffeine and FODMAPs. Consider adding the following lowFODMAP herbal teas to your grocery list:
- Peppermint Tea
- Chamomile Tea
- Ginger Tea - Prepare by chopping a piece of ginger the size of your pinky finger and placing it in 150ml of boiling water for 10-15 minutes and then strain. Try drinking one cup before meals.
- Green Tea - Green tea is a low FODMAP beverage that contains caffeine but in lower quantities compared to black tea or coffee. It can be a suitable option for individuals who tolerate caffeine well. Ensure to select pure green tea without any added high FODMAP ingredients, such as dried fruit or artificial sweeteners.
Coffee
For coffee lovers, good news awaits! Coffee is considered low FODMAP, however, caffeine can be problematic for some people with IBS, so opt for decaf if you fall into that category.
It is also important to avoid adding high FODMAP sweeteners to your morning coffee such as regular milk, cream, or flavored syrups. Instead, opt for non-dairy alternatives such as coconut milk or non-GMO soy milk.
- Bulletproof Coffee - For those that want to maximize their coffee habits, our advisor, Dr. Mark Hyman, shares more on detoxing off of coffee or adding bulletproof coffee to your daily routine.
- Coffee On the Go - Enjoy getting coffee out at Starbucks or Dunkin? Check out this article from Fodmap Everyday for IBS-friendly options on the go!
Refreshing Waters, Agua Frescas, and Mocktails
If you're craving a bit of fruity flavor, fruit infusions can be a delightful addition to your low FODMAP beverage repertoire. Here are a few options to consider:
- Lemon Water: Squeeze fresh lemon juice into your water for a refreshing twist.
- Cucumber & Mint Infused Water: Add slices of cucumber and fresh mint leaves to your water for a crisp and revitalizing taste.
- Strawberry & Basil Infused Water: Combine sliced strawberries and a few basil leaves with water for a subtly sweet and aromatic beverage.
- Agua Frescas: Agua frescas are an easy way to liven up any water-based beverage with some flavor and flare. Make it for yourself at home or bring as a low-FODMAP friendly party addition!
- Mocktails: Check out these recipes for a Coconut Mojito Mocktail, Rosemary Citrus Mocktail and a Sleepy Thyme Mocktail from our advisor, Dr. Mark Hyman for a gut-friendly twist on some classic cocktails!
Vegetable Juices
Certain vegetable juices can provide a nutritious and low-FODMAP beverage option. Be cautious when selecting pre-packaged vegetable juices, as they may contain high FODMAP ingredients like garlic or onion.
Instead, consider making your own vegetable juice (like this Orange Carrot juice) at home using FODMAP-friendly ingredients such as carrot, spinach, or cucumber. These drinks will help you get your daily recommended values of vitamin A, vitamin B, and more.
Being low FODMAP doesn’t mean you can’t still enjoy your favorite beverages! Trying these beverage options will help you stay hydrated while also adding in some variety. But remember, continue checking product labels for any potential high FODMAP ingredients before making a purchase.