Low FODMAP & Gut-friendly Cocktails

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Looking for a New Year’s Eve cocktail but worried it will upset your belly? Head to the bottom of this post for some gut-friendly recipes!

Heading out for the night and worried about what to order? Remember these tips:

  • Alcohol is a gastric irritant, so buyer beware! Start slow and monitor how you feel after your first drink.

  • Stick with drinks  you know the ingredients of. Wine, Prosecco or vodka/soda are safe bets.

  • Is you have IBS stick to #lowfodmap fruit in your drinks (i.e. lemon, lime, berries)

  • Remember that most sweetened drinks contain high fructose corn syrup which is a high FODMAP ingredient.

  • If carbonated drinks make you feel more bloated, stick to liquors neat (whiskey) or with water (vodka, gin). Avoid rum! 

White Wine

Nothing added, just a nice safe choice! Any type of white or red wine is considered low FODMAP and Gluten-free.

Lemon Elderflower Gin Cocktail

1oz Gin

4oz Trader Joe’s Lemon Elderflower soda


lemon, for garnish

Add ice to glass, pour in gin and top off with soda. Garnish with lemon. Stir as needed.

Gin is low FODMAP and Gluten-free. My biggest tip for mixed drinks is READING YOUR INGREDIENT LIST. I liked this soda from Trader Joe’s because it’s just made me cane sugar, lemon juice and elderflower essence (and carbonated water). If you’re following a low FODMAP diet, be sure to avoid high fructose corn syrup and any juices made from high FODMAP fruits (i.e. apple, pear).

Raspberry Processo

5oz Prosecco

Frozen Raspberries.

Pour Prosecco into glass, top with frozen raspberries

Prosecco is another GF and low FODMAP alcohol. Raspberry pairs nicely with it, but you could do any low FODMAP fruit as long as you’re monitoring your portion sizes.

Strawberry Kombucha

6oz GT’s Strawberry Serenity Kombucha

Frozen strawberries


1 slice of lemon

1oz Vodka, optional

Fill wine glass with ice, pour in kombucha and top with frozen strawberries/lemon. Add vodka for an added kick.

Kombucha is very gut friendly due to it’s probiotics and antioxidants. It naturally has a small amount of alcohol in it because of the fermentation process, but I like to add vodka for an added kick.

Interested in starting the Low FODMAP diet? Click here to set up your first appointment with me!

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