Low FODMAP Mocktails with Monash University

It’s almost Christmas and it’s time for a holiday special! Join Chloe Valentine, dietitian from the Monash FODMAP team and me (Alana – Founder of A Little Bit Yummy) in the kitchen as we whip up four delicious low FODMAP mocktails that you can enjoy this holiday season.

Watch the video and find our low FODMAP mocktail recipes below.

Before we give you the exact mocktail recipes, we want to talk to you about low FODMAP fizzy/soft drink and juice options that you can use in your mocktails.

 

Low FODMAP Fizzy Drinks/Soft Drinks

Everyone loves a refreshing bubbly drink! There are a few different low FODMAP fizzy/soft drink options you can choose from when making your mocktails:

• Cocoa cola / cola – limit serving to ½ cup 
• Lemonade – limit serving to ¾ cup 
• Ginger ale – limit serving to ¾ cup 
• Ginger beer – enjoy up to 2 cups
• Soda water – enjoy up to 2 cups (soda water is also called seltzer, club soda, sparkling water, and carbonated water depending on where you are)

When choosing your fizzy/soft drink look for brands made with low FODMAP sweeteners (e.g. sugar, dextrose, glucose, corn syrup) and avoid brands sweetened with high FODMAP sweeteners such as fructose, high fructose corn syrup, erythritol, sorbitol, mannitol, maltitol and isomalt.

You can find more information about fizzy/soft drinks in the Monash University FODMAP Diet App.

We also want to note that for some people it’s the carbonation (bubbles) in the drinks that irritate the gut, so you’ll need to figure out your personal tolerance.

 

Let’s Talk Juice

Most juices are high FODMAP so you need to be mindful of the type of juice you use when making low FODMAP mocktails or cocktails. Here are some low FODMAP options:

• Lemon juice is low FODMAP up to ⅔ of cup
• Lime juice is low FODMAP up to 1 cup
• Freshly squeezed orange juice from a fresh orange is low FODMAP – limit serving to ⅓ cup
• Cranberry juice drink is low FODMAP in ½ cup servings – however you need to choose one that doesn’t contain high FODMAP sweeteners. You can find some low FODMAP options here.

Check out the Monash University FODMAP Diet App for more information on different types of juice. 

 

4 Low FODMAP Mocktails

These delicious low FODMAP mocktails are perfect for the holidays! 

 

Low FODMAP Berry Iced Tea

If you’ve been craving juice then this low FODMAP berry iced tea makes a refreshing alternative. It has a slightly sweet tea base which is infused with fresh blueberries and strawberries to give you a pop of berry flavour.

8 serves (makes 8 cups – 1 cup per serving)

INGREDIENTS

4 cups boiling water

4 cups cold water

4 white tea bags

125 g (4.4 oz) fresh strawberries, diced

125 g (4.4 oz) fresh blueberries

1- 2 tbsp white sugar (you can add more or less to taste)

METHOD

1. Bring four cups of water to the boil. Once boiled, pour into a large jug.
2. Add the sugar (sweeten the tea to your liking) and the tea bags. Steep for 2-5 mins to your strength preference.
3. Remove the tea bags and add the four cups of cold water. Add the berries and refrigerate until cold. 
4. Serve in glasses over ice.

White tea swap: If you can’t find white tea then you can swap in black tea instead. Use two black tea bags and steep for 2 minutes.

 

Low FODMAP Strawberry Fizz

This easy strawberry fizz mocktail is light, refreshing and absolutely delicious. My husband thinks this drink has sherbet vibes, while I just love the yummy strawberry, lime and lemon combo. I also adore how classy this drink looks in margarita glasses.

Alcoholic option: If you want to add alcohol to this drink, then we’d suggest a shot of vodka.

2 serves

INGREDIENTS

1 ½  tbsp fresh lime juice

2 tbsp water

5 medium (65 g) fresh strawberries

1 ½ cup ( 375 ml ) store brought lemonade (sweetened with sugar – see tips above)

METHOD

1. Place the strawberries, lime juice and water and blend until smooth. Pour the strawberry mix through a strainer and into a small glass. Divide evenly between the cocktail glasses (about 2 tablespoons of strawberry mix per glass).
2. Measure out the lemonade and pour a little bit at a time into the glasses – it will fizz, so go slowly to stop it overflowing. Top up the glass with icy water if needed. Enjoy!

 

Low FODMAP Hot Toddy

This easy hot toddy smells like Christmas. It’s warm and comforting with a delicious hints of orange, maple and fragrant spices.

Alcoholic option: Add a splash of whiskey.

1 serve (makes 1 mug)

INGREDIENTS

1 tsp maple syrup

3 tbsp orange juice (freshly squeezed from 1 fresh orange)

1 tsp lemon juice

1 pinch of dried ground cloves

1 pinch of dried ground nutmeg

1 pinch of dried ground cinnamon

1 cup of green tea or hot water

1 cinnamon stick (optional)

METHOD

1. Add the maple syrup, orange juice, lemon juice and spices to a coffee mug.
2. Pour the hot tea (or water) over the spice mixture and stir.
3. Garnish with a cinnamon stick if desired. Enjoy!

 

Christmas Cranberry Mocktail

Looking for a festive drink to tickle your tastebuds? This very merry Christmas Cranberry Mocktail ticks all the boxes.

It’s got lots of festive vibes as it combines chilled cranberry juice, rosemary spiced simple syrup, soda water and a twist of lime juice into a super refreshing mocktail. This option is also alcohol free so less likely to irritate your gut than it’s alcoholic counterparts. It’s a win-win.

Prep in advance: We love using rosemary simple syrup in this recipe. To make this in advance, place 1 cup of white sugar and ¾ cup of water in a pot along with 5 sprigs of rosemary and 4 whole cloves. Boil for 5 minutes, then sieve the liquid into a jar. Chill in the fridge until you are ready to use it and for up to 2 weeks.

Alcoholic option: You could add a shot of vodka or gin to this recipe.

1 serve

INGREDIENTS

1 tbsp homemade rosemary simple syrup (see prep in advance note)

½ cup ( 125 ml ) cranberry drink (made with low FODMAP sweeteners)

½ cup ( 125 ml ) chilled water or soda water (check no high FODMAP sweeteners)

½ tbsp fresh lime juice

A handful of ice cubes

METHOD

1. Place a handful of ice into a glass then pour over the rosemary simple syrup, cranberry juice, soda water, and lime juice. Stir gently and add another splash of cranberry juice or lime juice to taste as needed. The rosemary simple syrup is really strong so if you feel like your drink needs more sweetness try adding a little sprinkle of superfine sugar or caster sugar instead.

2. Garnish with a sprig of rosemary. Enjoy!

 

Want to add alcohol to your mocktail?

You don’t have to be alcohol free on a low FODMAP diet. Vodka, tequila, brandy, beer, whiskey, gin, tequila, sparkling wine, red wine, and white wine all have low FODMAP serving sizes that can be enjoyed on the first phase of the low FODMAP diet. You can find more information in the Monash University FODMAP Diet App.

Just be mindful that alcohol is a gut irritant and can trigger symptoms for some people even if the beverage is low FODMAP.

 

Final Thoughts

There are so many fun low FODMAP drinks you can enjoy this holiday season and we hope our four festive mocktails have sparked some inspiration. If you’re looking for more holiday ideas, take a peek at the Monash FODMAP Blog or our free recipes. You can use the recipe type filter to quickly find our Christmas favourites. We hope you have a wonderful holiday season!