Low FODMAP Cocktails and Mocktails Perfect for Summer

If you have IBS, you might be wondering how to enjoy a safe drink or two at your summer barbecue or pool party. These low FODMAP cocktails and mocktails are a good place to start.

See below for some of my favorite cocktails and instructions on how to modify (most of) them to a mocktail version. My favorites are easy-to-make drinks with simple ingredients, but I’ve included links to other cocktails and mocktails from around the web that would be considered low FODMAP as well.

*This article includes affiliate links. As an Amazon Associate, I earn from qualifying purchases.

Summer Cocktails and Mocktails

What Can I Drink on a Low FODMAP Diet?

While we encourage everyone to limit their alcohol intake, this is especially true for people with IBS.

If you have IBS you know nothing kills a good time more than having to lock yourself in the bathroom! Alcohol is a common trigger for those uncomfortable (and sometimes embarrassing) IBS symptoms. So, it is wise to stick to one drink per day for women and two drinks per day for men.

To minimize alcohol’s negative effects on IBS, limit your intake, stay well hydrated, and choose low FODMAP alcohol and mixers.

The following hard alcohol is considered low FODMAP, according to Monash University: brandy, gin, tequila, vodka, and whiskey.

Dessert wines, liquers, and rum are generally high FODMAP.

Dry red wine and most white wines are low FODMAP at a serving of 5 ounces. Sweet wine, especially dessert wines, may be high in fructose.

Beer is considered low FODMAP at a serving of 12 ounces, though note that most beer is not gluten-free. But there are gluten-free beers on the market if your have celiac disease of non-celiac gluten sensitivity.

Low FODMAP alcohol and mixers

Read this article for more on Alcohol and IBS.

Low FODMAP Cocktails and Mocktails

Here are some very basic low FODMAP cocktails that you can make at home. Most can be turned into a mocktail simply by omitting the liquor.

Sparkling Vodka Cranberry with Lime

This drink is refreshing and light. A great summer cocktail, but also lovely served around the holidays.
Make it a mocktail – skip the vodka.
Prep Time 5 mins
Cook Time 0 mins
0 mins
Course Drinks
Servings 1 drink
Calories 130 kcal

Ingredients
  

  • 1.5 ounces Vodka
  • 4 ounces Cranberry Juice* See note
  • 4 ounces Lime Sparkling Water
  • A Squeeze of Fresh Lime

Instructions
 

  • Combine all ingredients and serve over ice.

Notes

*Adjust the cranberry juice / sparkling water ratio per your preference. 
*Check the label on your cranberry juice to make sure it does not contain high FODMAP ingredients like apple- or pear- juice or high fructose corn syrup.

Gin and Tonic

Yes, you can have this classic! Although you might want to check the label on the tonic to make sure there are no hidden sources of FODMAPs like high fructose corn syrup or high FODMAP fruit.
Make it a mocktail – omit the gin. This makes tonic water the star of the show, so buy something high quality. My favorite is Fever-TreeElderflower Tonic Water.
Prep Time 5 mins
Cook Time 0 mins
0 mins
Course Drinks
Servings 1 drink
Calories 145 kcal

Ingredients
  

  • 1.5 Ounces Gin
  • 4 Ounces Tonic

Instructions
 

  • Combine and serve over ice.

Notes

This can also be made with vodka if you do not care for gin.
White Wine Spritzer

White Wine Spritzer

Turning white wine into a spritzer is a great way to cut back on the alcohol to help you remain symptom-free.
Sorry! No low FODMAP mocktail version here. You could use alcohol-free wine, but it has not been tested for FODMAP content. If you are beyond the elimination phase of your diet, you could try it and monitor your symptoms.
Prep Time 5 mins
Course Drinks
Servings 1 drink
Calories 95 kcal

Ingredients
  

  • 4 ounces White Wine I like Sauvignon Blanc, Pinot Grigio, or Chardonnay
  • 2-4 ounces Club Soda
  • A Squeeze Each of Lemon, Lime and Orange

Instructions
 

  • Combine and serve over ice.

Notes

*An even easier variation is to mix white wine with flavored sparkling water in a 1:1 ratio.
Low FODMAP cocktail - whiskey tea

Whiskey Tea

Whiskey lovers rejoice! It is a low FODMAP option. Here is a refreshing way to enjoy it.
Make it a mocktail – leave out the whiskey. Yes, that means it is just iced tea but there is nothing wrong with that! You can still dress it up with lemon and a sprig of mint.
Prep Time 5 mins
Cook Time 0 mins
0 mins
Course Drinks
Servings 1 drink
Calories 100 kcal

Ingredients
  

  • 1.5 ounces Whiskey
  • 4 ounces Unsweetened Iced Tea
  • Simple Syrup* optional, to taste
  • Lemon Wedge optional
  • Sprig of Mint optional

Instructions
 

  • Combine whiskey with cooled iced tea. Add simple syrup if desired. Serve over ice.

Notes

Make your own simple syrup by mixing 1 part sugar + 1 part water in a saucepan, Simmer and stir until sugar is completely dissolved. Allow to cool before use in your cocktail.
If you want more mint flavor, you may muddle the mint, mix in a shaker, and pour over ice.
*calories were calculated without simple syrup.

Low FODMAP Cocktails From Around The Web

The above recipes not striking your fancy?

I’ve rounded up a handful of cocktails from various websites that are also low FODMAP appropriate. Note the amount of alcohol used in some of these cocktails is higher, so be careful not to overdo it.

Gin Gimlet

Here is an alternative low FODMAP gin drink for those who don’t care for tonic.

French 75

I must admit – I haven’t tried this, but it sure sparked my interest. This recipe uses gin, champaign, lemon juice, and simple sugar. Be sure to use sugar instead of honey for the simple syrup! And note that this is a higher alcohol drink, so it might be wise to limit to just one.

Vodka Mojito

Mojitos are traditionally made with rum, which is a high FODMAP liquor. This low FODMAP alternative uses vodka instead.

Simple Margarita

Skip the pre-made margarita mix that might be high FODMAP and use fresh limes instead. This recipe also omits triple sec, which has not been tested for FODMAPs.

Mint Julep

Cold, fresh, minty, sour, and a little bit boozy. This classic is served over crushed ice making it a real treat on a hot day. Just make sure you don’t have too many.

Low FODMAP Mocktails From Around the Web

Low FODMAP mocktails

Here are some more options that have been hand-picked for those of you who are avoiding alcohol – or perhaps switching to mocktails after you’ve had your limit of cocktails.

Strawberry Lemon Spritzer

Made with just 3 ingredients, this simple mocktail is sure to please! Avoid the temptation to add too many strawberries – a low FODMAP serve is 5 medium berries.

Cucumber Lime Mocktail

Doesn’t this one just sound like summer in a glass?

Raspberry Mocktail

You can’t go wrong with ripe red raspberries, mint, and lime. But be sure to choose a low FODMAP sweetener (if using) like simple syrup made with sugar.

Green Tea “Mojito”

Interested in a booze-free pick-me-up? Try this alcohol-free version of a mojito. Just use caution if you are sensitive to caffeine. Or if bedtime is approaching!

Orange Mocktail

This sweet and juicy drink is low FODMAP as long as you use 100% orange juice (not from concentrate) – and no more than 4 ounces.  Also choose a ginger ale such as Fever-Tree Ginger ale that is free from high fructose corn syrup, honey, or other high FODMAP ingredients.

Level Up Your Bartending Experience

None of these fancy gadgets are necessary for mixing drinks. But if you make cocktails frequently or enjoy entertaining for others here are a few things you might consider adding to your bar. Plus they are great gift ideas for your hosts!

Cocktail Shaker

Muddler

Jigger

Drinkware

Final Thoughts

Alcohol is a common trigger for IBS, but most people can tolerate a small amount. Feel free to try a low FODMAP cocktail or two at your next gathering or celebration. And if you are one of those who do not tolerate any alcohol (or just prefer to avoid it) try a low FODMAP mocktail and feel like you are still part of the party.

For more information on alcohol’s impact on IBS and gut health, check out this article: Alcohol and IBS.

What’s your favorite low FODMAP cocktail or mocktail? Let me know in the comments below. Cheers!

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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

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