Water, most teas, coffee, and many wines and spirits are all low FODMAP. The list of safe options is broader than many people expect, but serving size matters for several drinks that shift from low to high FODMAP at larger amounts. Here’s a practical breakdown by category.
Coffee and Tea
Black tea, green tea, white tea, and peppermint tea are all low FODMAP choices. Peppermint tea in particular can be soothing for people with IBS. Matcha is low FODMAP at a standard serving of 1 teaspoon (2 grams) but climbs to moderate FODMAP levels around 4.5 teaspoons and high at 6 teaspoons. Because you consume the whole leaf with matcha rather than steeping and discarding it, the FODMAP content is naturally higher.
Regular brewed coffee, both black and espresso, is fine on a low FODMAP diet. The issue with coffee drinks usually comes from what you add: regular cow’s milk contains lactose, and many flavored syrups use high-fructose sweeteners. Swap in a low FODMAP milk (more on those below) and you’re set.
Chamomile tea is one to skip. Monash University testing found no low FODMAP serving size for it. Licorice tea, on the other hand, tested with no detectable FODMAPs at all. Chrysanthemum tea is also safe at 180 mL whether brewed strong or weak.
Milk and Dairy Alternatives
If you drink lattes, smoothies, or cereal with milk, the type of milk you choose makes a big difference. Lactose-free cow’s milk is low FODMAP and works as a direct swap. Among plant milks, almond milk is a reliable low FODMAP option.
Soy milk requires some label reading. Soy milk made from whole soybeans is high in a FODMAP called GOS, a type of carbohydrate that causes gas and bloating. Soy milk made from soy protein extract (or soy protein isolate) is low FODMAP because the processing removes that carbohydrate. Check the ingredients list: if the first ingredient says “soy protein” or “soy protein extract,” you’re in the clear. If it says “whole soybeans” or just “soybeans,” it’s likely high FODMAP.
Other low FODMAP options include coconut UHT milk in small servings, hemp milk (widely available in Europe and the US), and soy milk made from hulled soybeans in small servings. Rice milk and oat milk are generally tolerated by many people, though individual responses vary.
Fruit Juices
This is where the low FODMAP diet gets restrictive. Apple juice is high FODMAP due to excess fructose and sorbitol, and it’s one of the most common juice ingredients, including in blends marketed as “mixed fruit” or “tropical.” Pear juice, mango juice, and cherry juice also fall into the high FODMAP category for the same reason.
Cranberry juice is a confirmed low FODMAP option. When buying it, check that it isn’t blended with apple or pear juice to add sweetness, which is common in commercial cranberry juice cocktails. Also watch out for high-fructose corn syrup on the label, particularly HFCS-55 or higher, where fructose exceeds glucose and becomes a problem for sensitive guts. Small servings of orange juice are generally tolerated, but keep portions modest.
Wine, Beer, and Spirits
One standard glass of wine (150 mL, or about 5 ounces) is low FODMAP. This applies to red, white, dry white, sparkling, and sweet wine. Red wine is the one to watch at larger servings: going beyond a single glass pushes fructose into moderate territory.
Dessert and fortified wines are high FODMAP. This includes port, sherry, Madeira, Marsala, Muscat, ice wine, and what Australians call “sticky wine.” These concentrated sweet wines contain significantly more fructose per serving.
Beer is low FODMAP at one standard bottle (about 12 ounces or 350 mL). Among spirits, gin, vodka, and whiskey are all safe choices. Rum is the notable exception: it tests high in fructose and should be avoided. Flavored or infused spirits are risky because manufacturers often add high FODMAP sweeteners or fruit juices that won’t always be obvious from the label.
For mixers, stick with soda water, tonic water (check the sweetener), or cranberry juice. Avoid apple-based mixers and anything sweetened with high-fructose corn syrup or agave syrup.
Carbonated Water and Soft Drinks
Plain sparkling water and seltzer contain no FODMAPs. However, carbonation itself can be a separate trigger for some people with IBS. The dissolved gas can distend the stomach and intestines, causing bloating and discomfort that has nothing to do with FODMAP content. If you notice symptoms from sparkling water, the carbonation rather than a specific sugar is likely the culprit, and flat water or herbal tea would be a better choice.
Most commercial soft drinks are problematic because of their sweeteners. Regular sodas in the US typically contain high-fructose corn syrup, which is high FODMAP when fructose exceeds glucose (as it does in HFCS-55, the most common formulation in soft drinks). Diet sodas sweetened with aspartame, stevia, or monk fruit extract are FODMAP-safe from a sugar standpoint, though carbonation sensitivity still applies.
Kombucha and Fermented Drinks
Kombucha is tricky. Monash University testing found that plant-based kombucha contains fructans, a type of FODMAP. A full standard serving may not be suitable for people who are sensitive to fructans. The fermentation process does reduce the sugar content, since the SCOBY culture feeds on the added sugar, but it doesn’t eliminate FODMAPs entirely. Small servings may be tolerable depending on your individual threshold. If you want to try it, start with a small amount during the reintroduction phase rather than the elimination phase.
Protein Shakes and Smoothies
If you blend your own drinks, the protein powder you choose matters. Whey protein isolate is low FODMAP because the extensive processing removes most of the lactose. Whey protein concentrate, by contrast, retains more carbohydrates including lactose and is more likely to cause symptoms. Look for “isolate” specifically on the label.
Plant-based protein powders are harder to get right. Soy and pea protein powders often retain some FODMAPs, particularly GOS and fructans, because plant proteins are more difficult to fully purify. Rice protein tends to be better tolerated, but check for added ingredients like inulin, chicory root fiber, or high FODMAP sweeteners that manufacturers add for flavor and texture.
For smoothie bases, combine a low FODMAP milk with fruits that are safe: strawberries, blueberries, kiwi, or unripe banana. Avoid mango, apple, pear, and watermelon, which are all high in excess fructose or sorbitol.
Sweeteners to Watch For
Whatever you drink, the sweetener is often the hidden source of FODMAPs. Stevia and monk fruit (luo han guo) are non-nutritive sweeteners with no FODMAP content. Aspartame and acesulfame K are also FODMAP-safe. Regular table sugar (sucrose) is fine in normal amounts because it contains equal parts fructose and glucose, which allows proper absorption.
The sweeteners to avoid are those with excess fructose: high-fructose corn syrup (especially HFCS-55 and above), agave syrup, and honey. Sugar alcohols like sorbitol, xylitol, and mannitol, which show up in sugar-free drinks and flavored waters, are also high FODMAP. Erythritol is generally better tolerated than other sugar alcohols, but individual responses vary.