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How to Choose a Low FODMAP Tea

Last updated on Mar 11th, 2021 Authored by Alana Scott     Reviewed by Geraldine Van Oord (APD)
Low FODMAP Tea Brewing In Glass Mug

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.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Geraldine Van Oord (APD)

Geraldine Van Oord is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her p... Read More

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Mar 30

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What happens when a hot cross bun and a muffin have a baby? You get hot cross bun muffins!

This new low FODMAP and gluten free recipe is pack full of Easter flavour. 

I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead.

They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.

FYI the dried fruit I've used in the recipe has a low FODMAP serving size so you can enjoy these in the first phase of the low FODMAP diet.

Follow my bio link for the recipe or head to alittlebityummy.com
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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

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