Several common teas are low in FODMAPs and safe during the elimination phase of a low FODMAP diet. Black tea (brewed weak), green tea, white tea, peppermint tea, and weak chai tea all test low at a standard one-cup (250 ml) serving. The key variables are strength, serving size, and what you add to the cup.
Teas That Are Low FODMAP
Monash University, the research group behind the low FODMAP diet, has tested and rated the following teas as low FODMAP at a one-cup (250 ml) serving:
- Black tea (weak brew)
- Green tea
- White tea
- Peppermint tea
- Chai tea (weak brew)
- Dandelion tea (weak brew)
Green tea and peppermint tea are the most straightforward options because they don’t come with a “weak” qualifier. You can brew them normally at standard strength and stay within safe limits. Peppermint tea also has a mild antispasmodic effect on the gut, which makes it a popular choice for people with IBS beyond just its FODMAP rating.
White tea is naturally light and low in tannins, so hitting a “strong” brew is difficult in the first place. It’s a reliable daily option if you prefer something more delicate than black or green tea.
Why Strength Matters for Black and Chai Tea
Black tea and chai tea are rated low FODMAP only when brewed weak. That means a shorter steeping time, typically two to three minutes rather than five. If you let your black tea bag sit in the cup for a long time or use multiple bags, you extract more of the compounds that can push the FODMAP content higher.
A standard weak black tea is about one tea bag steeped briefly in 250 ml (roughly 8 oz) of water. Chai tea follows the same rule, but you also need to check the ingredient list. Many commercial chai blends contain chicory root, apple pieces, or other high FODMAP additions. A simple chai with black tea, cinnamon, cardamom, and ginger is a safer bet than a flavored blend with a long ingredient list.
Teas to Be Careful With
Chamomile tea is not classified as low FODMAP. This surprises many people because chamomile is so strongly associated with calming the stomach, but it hasn’t passed FODMAP testing at a standard serving. Some individuals with IBS tolerate it fine, but it’s not one to try during the strict elimination phase.
Fennel tea is high FODMAP. Fennel contains fructans, one of the main FODMAP sugars, and the concentration in a brewed tea is enough to cause problems. Oolong tea, which falls between green and black tea in processing, can also be a trigger for some people due to its higher caffeine content and stronger brew.
Fruit-flavored herbal teas are a gray area. Some test low FODMAP at a weak brew, but many contain ingredients like apple, pear, mango, or chicory root that are high FODMAP on their own. Always flip the box over and scan the ingredient list before assuming an herbal tea is safe.
What to Add to Your Tea
Plain tea is only half the equation for most people. What you stir into it matters just as much.
For milk, your safest options are lactose-free dairy milk, almond milk, coconut milk (UHT, in small serves), or soy milk made from soy protein extract. That last detail is important: soy milk made from whole soy beans is high in a FODMAP called GOS, while soy milk made from soy protein extract has that carbohydrate removed during processing. Check the ingredients panel. If it says “soy protein” or “soy protein isolate,” you’re fine. If it just says “soybeans” or “whole soybeans,” it’s likely high FODMAP. One thing to keep in mind is that plant-based milks don’t naturally contain the calcium, vitamin B12, or phosphorus found in dairy, so look for fortified versions if you use them daily.
For sweeteners, regular white sugar, brown sugar, and raw sugar are all low FODMAP with no real limit at normal tea-sweetening amounts. Pure maple syrup is safe up to about two tablespoons. Stevia and monk fruit extract are both FODMAP-free zero-calorie options. Rice malt syrup works as a honey substitute, though it’s best kept to about one tablespoon per serving.
Honey is the big one to avoid. It contains roughly 38 to 40 percent fructose, which is enough to trigger symptoms. Agave is even worse at around 90 percent fructose. Both can cause bloating and abdominal pain in FODMAP-sensitive individuals, even in small amounts.
Watch Out for Instant and Bottled Teas
Instant tea powders and bottled iced teas often contain ingredients that aren’t present in a simple brewed cup. High fructose corn syrup, honey, fruit juice concentrates, chicory root fiber (sometimes labeled as inulin), and sugar alcohols like sorbitol or mannitol are all common additions, and all high FODMAP. Even “natural” or “organic” bottled teas frequently use apple juice concentrate or agave as sweeteners.
If you want iced tea, the simplest approach is to brew your own from a safe tea and chill it. For a ready-made option, Freed Beverages makes a peach iced tea that carries official Monash University Low FODMAP Certification, though availability varies by region.
A Simple Daily Approach
The easiest low FODMAP tea routine is green tea or peppermint tea brewed at normal strength, or black tea brewed on the lighter side. Stick to one cup at a time, sweeten with regular sugar or stevia if needed, and add lactose-free milk or almond milk if you take it white. That combination keeps every component well within safe FODMAP limits and doesn’t require you to overthink your morning cup.
During the reintroduction phase of the diet, you can experiment with stronger brews, chamomile, or other herbal teas to see what your gut actually tolerates. Many people find their personal threshold is more generous than the strict elimination guidelines suggest. But for the initial weeks of elimination, the teas listed above give you plenty of variety without the guesswork.