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.
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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.
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
- 1.5 ounces Vodka
- 4 ounces Cranberry Juice* See note
- 4 ounces Lime Sparkling Water
- A Squeeze of Fresh Lime
- Combine all ingredients and serve over ice.
Gin and Tonic
- 1.5 Ounces Gin
- 4 Ounces Tonic
- Combine and serve over ice.
White Wine Spritzer
- 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
- Combine and serve over ice.
- 1.5 ounces Whiskey
- 4 ounces Unsweetened Iced Tea
- Simple Syrup* optional, to taste
- Lemon Wedge optional
- Sprig of Mint optional
- Combine whiskey with cooled iced tea. Add simple syrup if desired. Serve over ice.
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.
Here is an alternative low FODMAP gin drink for those who don’t care for tonic.
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.
Mojitos are traditionally made with rum, which is a high FODMAP liquor. This low FODMAP alternative uses vodka instead.
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.
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
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.
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.
Doesn’t this one just sound like summer in a glass?
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.
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!
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!
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!
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.