Low FODMAP Alcohol Guide

If you're new to the low FODMAP diet and find yourself sitting in a puddle of tears because you are unsure as to what alcohol is low FODMAP, allow me to help wipe those tears dry. Making the decision to drink alcohol while healing your gut is personal, one you should make with the assistance of your trusted healthcare professional before deciding to continue imbibing, but if you have decided it is right for you then you will want to keep this low FODMAP alcohol guide handy!

Most of us are suckers for a well crafted cocktail or glass of wine with a meal and just because you are following a low FODMAP diet does not mean you should no longer enjoy drinking alcohol. It is simply important to inform yourself of what has been deemed a low FODMAP alcohol and of course imbibe responsibly.

Making low FODMAP alcoholic drinks is much simpler than you might think with this simple guide.

Low FODMAP Alcohol

Low FODMAP Liquor + Spirits

• Gin
• Vodka
• Bourbon
• Whiskey
• Tequila - Tequila has recently been tested for FODMAPs and is low FODMAP friendly in 1oz servings

High FODMAP Liquor + Spirits

• Rum
• Brandy
• Cognac

Untested Spirits

The following spirits have not yet been tested for FODMAPs by Monash University:

• Limoncello: This Italian aperitif has not yet been tested for FODMAPs, however since Limoncello is made using lemons and cane sugar, which are both low FODMAP friendly, it is thought that limoncello is probably low FODMAP friendly.
• Aperol & Campari
• Baileys
• Kahlua
• Triple Sec
• Chambord
• Vermouth

Wine, Beer & Hard Seltzers

Low FODMAP Wine + Beer

• Red Wine: Choose dry varietals like Merlot, Cabernet Sauvignon, Pinot Noir, Bordeaux, or Syrah
• White Wine: Choose dry varietals like Sauvignon Blanc, Chardonnay, Riesling, Pinot Grigio, or Brut/Extra Brut Champagne
• Beer: Despite being made from wheat, beer is in fact low FODMAP, however it should be avoided by anyone with celiac disease or a gluten intolerance. Opt for gluten free beer or hard seltzer if you tolerate bubbles instead for something a bit lighter.
• Hard Seltzer: While hard seltzer has not yet been formally tested by Monash University, since they are typically gluten free, do not contain high fructose corn syrup, are made using cane sugar, water and vodka, it is likely that hard seltzers are low FODMAP friendly. The only caution here is that the bubbles in the seltzer may be irritating, especially if you are dealing with SIBO or irritable bowel syndrome.

High FODMAP Wine + Beer

• Dessert Wines: Like port or sherry
• Hard Ciders: Can contain a lot of sugar and may not be suitable while following a low FODMAP diet.

Note: If you are sensitive to sweet wines, you may want to avoid white wine or some rosés. Remember to always check in with your body when trying new foods + beverages.

Non-Alcoholic Mixers + Garnishes

Low FODMAP Non-Alcoholic Mixers

• Club Soda, Tonic or Seltzer
• Ginger Beer or Ginger Ale - always be mindful of high fructose corn syrup or other high fodmap ingredients than can end up in carbonated drinks
• Cranberry Juice (Ensure it is not made using high fructose corn syrup as this can flare up ibs symptoms)
• Fresh squeezed citrus juices like lime juice, lemon juice, or grapefruit juice
• Fresh pineapple juice
• Coconut milk and coconut cream
• Homemade simple syrup
• Bitters

Low FODMAP Cocktail Garnishes

• Fruits like blueberries, raspberries or strawberries
• Herbs like basil, thyme, or rosemary
• Citrus
• Olives
• Veggies like cucumbers + cherry tomatoes
• Cheeses like mozzarella, blue cheese or cheddar

Note: Mixers like Bailey's, Vermouth, Cointreau, Aperol, Triple Sec, Kahlua, Chambord + Grand Marnier have not yet been tested for FODMAPs.

Staple Barware

I always have each of these bar tools on hand for crafting the perfect low FODMAP cocktail at home. I love this bar tools essentials kit; it is under $40 and the perfect addition to your home bar! It includes:

• Cocktail Shaker
• Jigger: This is so important for measuring alcohol to ensure you are within the low FODMAP friendly serving sizes
• Muddler
• Cocktail Strainer
• Bar Spoon
• Pour spouts for bottles: Adding a pour spout to your liquor bottles can also help you control the amount of alcohol going into each drink
• Cocktail sticks

For a more in-depth look at essential bar tools + barware, check out this post!

Remember, alcohol is a gut irritant so if you suffer from SIBO or IBS, this could be a trigger for you. If you find that you simply cannot handle alcohol, even if it is low FODMAP certified, you may want to experiment with making alcohol-free mocktails, like these virgin piña coladas!

Tips For Enjoying Alcohol on A Low FODMAP Diet

1. Remember to enjoy in moderation. Everyone deserves (and dare I say even NEEDS) a drink now and then! Don't forget to be mindful of your serving sizes when making alcoholic drinks by using tools like jiggers when making drinks at home.
2. Alternate alcohol with water. It goes without saying, it is never a bad idea to hydrate while drinking alcohol! This will not only help you avoid a nasty hangover the next day but it will also help your body process the low FODMAP alcohol you've consumed and will make it easier for you to discover your personal tolerance for what you are drinking.
3. Do not drink on an empty stomach. This is another that should go without saying, but avoid drinking on an empty stomach, even if you are enjoying low FODMAP alcohol. This will help you to not only avoid becoming intoxicated quickly, but will help you to avoid further irritating your gut.

Low FODMAP Cocktail Recipes

Here are some of my favorite low FODMAP cocktail recipes:

• Pumpkin Gin Mule
• Pink Gin Fizz
• Limoncello Martini
• Black Walnut Old Fashioned
• Festive Cranberry Mocktail (can also be made a cocktail)
• Espresso Martini
• More low FODMAP friendly cocktails

More Resources on Low FODMAP Alcohol

Here are a few of my favorite resources for learning even more about drinking alcohol while on a low FODMAP diet.

Rachel Paul's Food

A Little Bit Yummy

FODMAP Everyday

I love this article from FODMAP Everyday, packed with more low FODMAP alcohol and tips on creating the perfect low FODMAP cocktail like what garnishes to lookout for, mixers that potentially contain FODMAPs, and more!