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.
Image credit: Pixel-Shot/Shutterstock.com
Your recipes look delicious. I’ve been very frustrated with this diet so I’m looking forward to try and get recipes.
Hi Arlene,
We can definitely help make the low FODMAP diet less frustrating for you! We’ve got recipes in our free recipe area and we also have a premium Recipe Club that has over 900 low FODMAP recipes. Each recipe is dietitian reviewed so you can eat with confidence: https://alittlebityummy.com/low-fodmap-recipe-club/
I have SIBO and it’s been suggested that I drink bitter herbal tea to aid digestion.
Would a mixture of dandelion, fennel and lemon balm be a bad idea please?
I have followed the low Fodmap diet for several years now as it seems to suit me best therefore I am not in its early stages. Many thanks for your help.
Hi Jenny,
In terms of FODMAPs that herbal tea will most likely contain fructans. This means if you were in the first stage of the low FODMAP diet we would suggest avoiding the tea. However, as you’ve been on the low FODMAP diet for a long time, you could test your tolerance to 1/2 a cup of weak herbal tea – if that goes well you can try increasing the serving size and strength. We hope that helps.
I have really benefited from this diet and enjoyed the recipes. Since I have had IBS for 30 years, I have had to modify some of the recipes but love the way garlic infused olive oil and the leeks have given flavor to my meals. Tea is my comfort drink for a sore tummy but peppermint gives me heartburn. I use spearmint tea!
Hi Sue,
It’s lovely to hear that you’ve figure out what works for you. We love using garlic infused oil and leek leaves in our cooking too – it’s a fantastic way to recapture flavour!
Hi-
I’m just starting out and confused about how you labeled herbal teas as a tea to avoid but then under green tea, herbal is listed. Will you please clarify? Thank you!
Hi Lisa,
Thanks for commenting. Green tea is a type of tea made only from the leaves and buds of the Camellia sinensis whereas herbal teas can be made from a variety of different tea leaves, spices, dried fruits, flavourings and other plant materials.
From FODMAP testing we know that green tea is definitely low FODMAP and can be enjoyed. Other ‘herbal teas’ are likely to vary in FODMAP content based on the different types of tea leaves/spices/dried fruits/plant materials they contain. This means it’s best to limit ‘herbal teas’ during the first phase of the low FODMAP diet.
Does that help?
How about Rooibos tea in first phase? Chamomile was usually my go to but I learned no good for Low FODMAP diet. I don’t usually drink caffeine and can’t drink decaf green tea too much.
Hi Linda,
Thanks for commenting. Rooibos tea (both strong and weak brew) is considered low FODMAP and you can enjoy it on the first phase of the Low FODMAP Diet. We hope that helps.