We all deserve a cheeky celebration drink every now and then! And with plenty of low FODMAP cocktails to choose from so you don’t have to miss out.
Before you sip your next cocktail, here are a few things to remember:
- Choose a low FODMAP alcohol. Beer, gin, tequila, vodka, whiskey and wine all have low FODMAP serving sizes. Rum and sweet dessert wines are generally best avoided during the first phase of the low FODMAP diet due to their FODMAP content.
- Check your mixes. Check all tonic waters, soda water and pre-made cocktail mixes for high FODMAP ingredients. They often contain honey, high fructose corn syrup, agave syrup, apple, mango or other high FODMAP fruits or fruit juices. Certain sodas/fizzy drinks like cola and lemonade are only low FODMAP in small serves so options like ginger beer (made with sugar) and plain soda water often make better mixers. If using juice then stick to 125 ml (½ cup) of cranberry juice drink.
- Be mindful of how much you drink. Even when an alcoholic drink is low FODMAP, alcohol itself can irritate the gut and worsen IBS symptoms in some people. Know your limits, drink slowly and consider having a smaller serving or choosing an alcohol-free alternative.
10 Low FODMAP Cocktails & Mocktails For You to Enjoy
Here are 10 absolutely delicious cocktails for you to try on your next night out…. Just don’t drink them all at once!
1. Low FODMAP Kiwi Crush Cocktail
Packed full of kiwifruit and lime juice with a splash of vodka and a squeeze of lime this cocktail is deliciously fruity. Just make sure your soda is low FODMAP!
Recipe makes 1 serving:
2 small green kiwifruit
1 tbsp fresh lime juice
2 tsp white sugar
1 tbsp fresh mint
3⁄4 cup (188 ml) water (or you can use soda water or lemonade)
Shot of vodka or gin (optional, leave out for mocktail)
Handful of ice
2. Low FODMAP Gin & Tonic
It’s an oldie but a goodie! Whether you like it plain and simple with straight gin and tonic, or with a slice of lemon and some peppercorns, this drink is a wonderful option while on the low FODMAP diet. Just check the tonic isn’t made with high fructose corn syrup.
Recipe makes 1 serving:
50 ml gin
150 ml tonic water
Handful of ice
Garnish with lemon or lime and your favourite fresh herbs
Place everything in a chilled glass and mix well.
4. Low FODMAP Cranberry Mimosas
Add a holiday twist to this classic drink by swapping in cranberry juice and frosting the rims of the champagne flutes.
Non-Alcoholic Option: Swap the sparkling wine for soda water or lemonade. Just check that the product you choose doesn’t contain high FODMAP sweeteners.
Recipe makes 6 servings (1 champagne flute per serve):
750 ml bottle of sparkling wine (or champagne)
12 tbsp cranberry juice drink (2 tbsp per champagne flute)
1 large lime
4 tbsp caster sugar/super fine sugar (for the rims)
5. Low FODMAP Moscow Mules
Recipe makes 1 serving:
60ml Vodka
2 tbsp lime juice
Small ice cubes
200ml ginger beer
Lime wedges to garnish
Place everything in a glass or copper mug and mix well.
6. Low FODMAP Lemonade Mimosa
This simple but elegant drink is perfect for the races or your next celebration! Simply fill the champagne flute with half lemonade and half champagne. Just make sure you choose a lemonade that does not include high fructose corn syrup.
7. Low FODMAP Wild Blueberry Ginger Mint Green Iced Tea
Technically iced tea isn’t a cocktail, but this beautiful low FODMAP drink will not look out of place at your next celebration! Check out the Spicy RD’s Wild Blueberry Ginger Mint Green Iced Tea.
8. Low FODMAP Boozy Whisky Lemon Smash
This super simple boozy whisky lemon smash is sure to be a crowd pleaser! All you need is mint, fresh lemon, whiskey, simple syrup and ice.
Recipe makes 1 serving:
3 lemon wedges
60 ml (2 ounces) whiskey or bourbon
20 ml (3/4 ounce) simple syrup
4 mint leaves
Garnish: mint sprig
Muddle the lemon wedges in a shaker. Add whiskey/bourbon, simple syrup, mint leaves and ice, and shake until well-chilled.
Strain into a glass over fresh ice. Garnish with a mint sprig.
9. Low FODMAP Lemon Drop Martini
This little mocktail is slightly sour with strong lemon vibes. It’s also very easy to adjust to your personal taste preferences by adding an extra squeeze of lemon juice to make it more tangy or drizzle of simple syrup to make it sweeter.
Recipe makes 4 servings:
2 tbsp simple syrup
4 tbsp fresh lemon juice
3 cups (750 ml) water (icy cold works best)
4 shots of vodka (optional, leave out for mocktail)
1 tsp lemon zest
3 tbsp white sugar
10. Low FODMAP Gin Mule
This delightfully refreshing cocktail is lovely on hot summer days. Our raspberry and gin mule has the perfect combo of tangy raspberries, vibrant mint, and refreshing ginger beer.
Recipe makes 1 serving:
5 raspberries
1⁄4 cup fresh mint
2 tbsp simple syrup
1 tbsp fresh lime juice
2 tbsp (30 ml) gin (optional, leave out for mocktail)
3⁄4 cup (188 ml) ginger beer (sweetened with cane sugar)
Handful of ice cubes
Final Thoughts
Following a low FODMAP diet doesn’t mean you have to miss out on delicious drinks or celebrating with friends and family! With a few thoughtful ingredient swaps, there are plenty of refreshing low FODMAP cocktails and mocktails to enjoy.
Just remember that even low FODMAP alcoholic drinks can aggravate IBS symptoms for some people, so it’s important to understand your own tolerance and enjoy them in moderation.
Looking for More Delicious Low FODMAP Recipes?
If you’re tired of feeling restricted by your food choices, we’d love to help you find your food joy again!
Our Recipe Club gives you access to over 1,200 dietitian-reviewed low FODMAP recipes, with new recipes added every week. From easy family dinners and quick lunches to delicious baking and sweet treats, there’s something for every occasion.
Plus, our handy dietary filters make it easy to find gluten free, dairy free, vegetarian and other options that suit your needs.
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