Low-FODMAP Cocktail and Drink List… and Dr. Rachel’s (Skinny) Low-FODMAP Key-Lime Pie Martini Recipe!

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Here is a low-FODMAP guide to cocktail hour, and a great low-FODMAP recipe for Low-FODMAP Key Lime Pie Martinis! (scroll down for recipe)

Alcohol can be a challenge for those of us with IBS. Chemicals in the alcohol may act as irritants, and worsen symptoms or create flare-ups. While you enjoy that feeling at first, you could pay for it later.

However, not everyone may be as impacted from the alcohol itself. So, knowing what is high and low-FODMAP from that wine or bar beverage list is important. The good news is, many low-FODMAP alcoholic drinks exist. Remember to be careful with your mixers and added syrups for a low-FODMAP cocktail, as these can also carry some hidden enemies.

If you’ve been avoiding drinking for a while, take it slow. Know that a reaction could be an alcohol sensitivity, instead of a ‘FODMAP’ sensitivity.

Let’s break it down into categories, and then I will share some great low-FODMAP cocktails and beverages for bar-time out with friends, or mixing up at home…personal favorite: my low-FODMAP key lime pie martini, recipe below (just scroll to the end of this low-FODMAP cocktail/beverage list).

See my low-FODMAP Gin Fizz, low-FODMAP Strawberry Margarita, low-FODMAP Cranberry Bourbon Cocktail and low-FODMAP Moscow and Kentucky Mule recipes for other inspiration.

Also…Check out over 500 low FODMAP recipes right here on the blog!

Be healthy and happy,

Rachel Pauls, M.D.


Low-FODMAP Cocktail and Beverage List

Note: Information is low-FODMAP based on available data at time of posting

The Soft Stuff (Low FODMAP):

  • Beer
    • Most beers contain gluten, but not FODMAPs.  1 can or 375 mL is low-FODMAP
  • Wine
    • 1 glass or 150 mL is low-FODMAP
      • Red: Options: Cabernet Sauvignon, Merlot, Pinot Noir, Shiraz, Malbec, Zinfandel
      • White:  Options: Sauvignon Blanc, Chardonnay, Pinot Grigio, Riesling

Other tips:

  • Avoid dessert wines like Port (not tested and may be high in fructose)
  • Sparkling wines are fine
  • Blush wines have not been tested but may be fine if not too sweet – check tolerance

The Hard Stuff (Low FODMAP):

  • 1 shot of:
    • Gin
    • Whiskey (includes Scotch, Bourbon)
    • Vodka

Other tips:

  • Avoid Rum, Tequila, Sherry, Brandy (high FODMAP)

The ‘Mystery’ Stuff:

  • Ingredients are not listed on many liqueurs and infused vodkas. Alcohol seems to fall into a separate classification than other consumables and its not mandated to share this information
  • Additionally, most of these have not been formally tested for FODMAPs
  • My advice would be to make your own infused alcohols, and avoid many of these products, or test them for tolerance. Cordials are likely unsafe. Chambord, Kahlua, Baileys, Malibu, vanilla/caramel/whipped vodkas, Amaretto, Frangelico, Godiva, Triple Sec and Grand Marnier are uncertain

Mixers:

  • Be aware that soft drinks often contain high fructose corn syrup (HFCS). Unless you know it is sweetened with cane sugar, stick to diet soda, water or club soda
  • Carbonation in soft drinks can be a GI irritant. Sip from a straw and pay attention to your personal tolerance
  • ‘Simple syrup’ usually contains water and sugar and should be low-FODMAP, but check ingredients
  • House-made syrups may contain concentrated juices and can be high-FODMAP
  • Lime juice, lemon juice, fresh squeezed juices from pineapple, orange or other low-FODMAP fruits are OK
  • Avoid drinks with honey or agave
  • Avoid grenadine or maraschino cherries
  • Coconut milk (canned, 2 ounces per serve) or lactose-free milks are fine to mix in and low-FODMAP
  • Cranberry juice is low-FODMAP if no high fructose corn syrup
  • Personal tip: I throw a couple packets of artificial sweetener into my handbag and make a gin/soda into a gin/tonic with those!

Safe low-FODMAP Drink Options for Going Out or Staying In:


And here is my favorite low-FODMAP martini recipe to enjoy:

Low-FODMAP Martini -Key Lime Pie ‘Skinny’ Martini

Serves 2

Note: Key lime juice has not been tested for FODMAPs, test your sensitivity to this beverage. May also substitute lime & lemon juices.  Recommend to use juice from fresh fruit as processed fruit juices may be higher in FODMAP content

Ingredients

  • 2 ounces vodka
  • ½ tsp vanilla
  • 2 ounce juice from fresh pineapple (cut into chunks and press through a squeezer, or blend and strain to extract juices)
  • 1 & 1/2 ounce key lime juice (recommend using fresh key limes for juice)
    • Can also substitute combination of 1 ounce fresh lime juice and 1/2 ounce fresh lemon juice for similar flavor
    • I have done this both ways- much easier to buy lemons and limes near my home!
  • 2.5 ounces full fat coconut milk, canned or coconut cream (I usually use just the cream for a richer taste)
  • 4 packets Splenda (can use other low-FODMAP artificial sweetener, or castor sugar, 6 teaspoons or to taste)

Directions

  • Wet rim of glass in lime juice and dip in castor sugar to coat rim (or use this fabulous low-FODMAP lemon sugar recipe , modify with limes if desired)
  • Combine ingredients in martini shaker or small blender with ice
  • Shake until combined and pour into glass
  • Serve with twist of lime peel and crushed ice, if desired

Cheers!

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Comments Rating 4.8 (5 reviews)

18 Responses

  1. Spot on with this write-up, I absolutely believe that this web site needs much more attention. I’ll probably be returning to read more, thanks for the information!

  2. Very good information. Lucky me I recently found your blog by accident (stumbleupon). I’ve book-marked it for later!

  3. I thought artificial sweeteners were high FODMAP? I am a bit confused.

    As you said in the artical, it is all how your body tolerant. I personally can not do whiskey,but I can do rum.

    Thank you for the information.

    1. Hi Teri,
      Thanks for the question. Actually, sucralose and stevia are low in FODMAPs, so these are OK to consume in small amounts. Polyols such as sorbitol, mannitol and xylitol are NOT safe on a low-FODMAP diet. Check out our Happy Gut Guide for more information! Have a great day 🙂

  4. Thank You

    Thanks for this! I’m not a big drinker but love an amaretto sour. I’ve been too nervous to try it again after being low Fodmap for so long. It’s good to know that it probably isn’t going to work- and to trust my instincts! Good thing I like Gin!! Gin and tonics seem like they will be my go to drinks! Thanks for all you do! ?

  5. I know Whiskey & Burbons are Fodmap friendly, what about when they mix in Apple, and other fruits for flavor like Crown Royal Apple, vodka with apple, cucumber juice etc.? Is that all still being tested?

    1. Hi Lori,
      We do not recommend trying any of the flavored spirits. See above in our blog under ‘Mystery Stuff’. Most of the liquors and infused spirits have not been tested for FODMAP content. However, we do have a recipe for low-FODMAP Pineapple Infused Vodka. Making your own product using low-FODMAP fruits or seasonings is a good alternative! Good luck 🙂

      1. Thank You

        Thank you good to know! I will try the low FODMAP fruits. I have wondered about that for a while. This is where so many Fodmap People have issues is with all the mixed in stuff. We can start out with great Fodmap then when stuff gets mixed in it can mess you up. So I appreciate your answer so much!

  6. Thank you for your time writing a very informative article! I mainly drink Gin so looks like it’s gin and soda from now on! I can’t use diet tonic water can I?

    1. Hi Alex,
      Probably diet tonic water is fine, it would likely have saccharine or aspartame, which should be low-FODMAP (avoid any sorbitol). However, this is not typically available at a pub or bar, so club soda is safest when you are out and about! Good luck!

  7. Can you mix?

    Thanks for the informative article. If you want to have more than one drink can you mix and still be low fodmap? For example having 1 vodka cranberry and 1 small red wine? Many thanks.

    1. Hi Sam,
      Good question. FODMAP levels for these drinks would indicate that you should be OK to combine vodka with red wine. For example, red wine in high amounts could contain excess fructose, but the vodka does not have fructose. However, since alchohol is a very strong IBS trigger, most sources would suggest sticking to one drink. You can certainly experiment for tolerance in your body. Be aware that if you did consume a lot of cranberry, then that could also potentially result in a overall high fructose amount for the ‘meal’, as well. Good luck!

  8. I’ve always been curious about exploring new drink recipes for every occasion. Your content could be just what I need to finally give them a try.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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