How to Choose a Low FODMAP Tea

We love curling up on the couch at the end of a long day with a cup of hot tea. It’s like getting a hug in a mug. However, when you’re on the low FODMAP diet it can be hard figuring out which low FODMAP teas you can enjoy. We’ve got you covered with a list of our favourite low FODMAP tea.

Please check out the Monash University FODMAP Diet App for serving information on the teas listed below.

Low FODMAP Tea Options

Green tea there are many different opinions on what green tea tastes like – fresh, grassy, and herbal are all descriptions that are commonly used. If you love green tea then you are in luck – this tea is low FODMAP.

Rooibos tea is smooth and gentle with slightly nutty flavours. This tea has less tannins than its green and black tea counterparts, which means it won’t go bitter if you leave the teabag in the cup.

Honeybush tea – tea lovers describe this tea as lightly roasted with floral notes and hints of honey. It’s sweeter than rooibos tea and is more full bodied.

Peppermint tea. This tea’s name describes the flavour – it’s minty. It’s the menthol in peppermint tea that makes it taste minty and mildly sweet. Peppermint tea is also known to be comforting when you have an upset gut.

White tea has a delicate flavour that pairs well with lemon. It’s refreshing and slightly sweet.

Buchu tea. This South African tea supposedly has hints of black currant flavour that’s a little spicy and herby at the same time.

Licorice tea tastes naturally sweet with notes of mint and anise. This hot drink is low FODMAP in large serves.

Black tea – if you like gumboot tea (as we call it in New Zealand) then you can still enjoy it on the low FODMAP diet but how you brew it is important. Black tea can contain fructans – if you are in the first phase of the low FODMAP diet then you can enjoy weakly brewed black tea or if you like it brewed strong – add a splash of your favourite low FODMAP milk to your tea after you remove the teabag. Also remember to leave a few hours between each cup to avoid FODMAP stacking.

Weak chai tea – the emphasis is on the weak brew here. Chai tea is a gorgeous fragrant drink that can contain a decent amount of FODMAPs. This means in the first phase of the low FODMAP diet you can only enjoy weakly brewed chai tea.

Watch Out For High FODMAP Additives

Sometimes high FODMAP ingredients can be added to the above teas so watch out for ingredients like dehydrated fruit, apple or pear, inulin, chicory root, or honey.

How long should you leave between cups of tea?

If a cup of tea is your constant companion throughout the day then it might be time to add a little more variety to your drinks. Some of the teas listed above do contain FODMAPs when brewed at different strengths, which means it’s a good idea to leave a few hours between each cup of tea to reduce FODMAP stacking.

What milk can you add to your low FODMAP tea?

You can add any low FODMAP milk to your cup of tea. Lactose free cow’s milk is an obvious choice but you could also use a plant-based alternative like almond milk, quinoa milk, macadamia milk, rice milk, or soy milk made from soy protein.

High FODMAP Tea To Avoid

The below teas contain higher FODMAP levels. To get the best results from the low FODMAP diet, it’s recommended that you avoid these teas during the first phase.

• Chai tea (strong brew)
• Chamomile tea
• Dandelion tea (strong brew)
• Fennel tea
• Herbal tea
• Oolong tea
• Chrysanthemum tea

Check out the Monash University FODMAP Diet App to find out what FODMAPs are in these teas. You can reintroduce these teas back into your diet during the FODMAP Reintroduction Phase.

What about iced tea?

That is a great question. Iced tea hasn’t officially been tested for FODMAPs yet, but it’s normally made from black tea. As we’ve already learned black tea can vary in its FODMAP content depending on how long it is brewed for  – essentially the longer the teabag sits in the water the more FODMAPs escape from the tea leaves and into the drink.

This means that iced tea has the potential to be high FODMAP depending on the strength of the brew and what other ingredients are added. If you want to try iced tea, then we’d recommend making it at home using weak brewed black tea and then sweeten it with low FODMAP options like maple syrup or table sugar but not honey.

Final Thoughts

You can enjoy a cup of low FODMAP tea during the first phase of the low FODMAP diet. Make sure you choose a low FODMAP option and check serving size information in the Monash University FODMAP Diet app.

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