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What Alcohol is Low FODMAP?

Last updated on Dec 17th, 2020 Authored by Alana Scott     Reviewed by Hannah Hunter (RD)

Alcohol & The Low FODMAP Diet

Everyone likes to have an occasional alcoholic drink and you don’t need to miss out just because you are on the low FODMAP diet. There are multiple low FODMAP alcohol options to choose from, however you will need to be smart about your drinking to avoid gastrointestinal issues.

It is important to understand that alcohol is a gut irritant, which means even if you choose a low FODMAP drink it could be an IBS trigger (1 2). Alcohol can cause your stomach to produce more acid than usual, which can cause gastritis, stomach pain, vomiting, and diarrhoea (4).

5 Tips for Enjoyable Drinking

  1. Don’t drink on an empty stomach. I know that many people think ‘eating is cheating’ when it comes to drinking. However when you have gastrointestinal issues, drinking on an empty stomach is never a good idea. Have a decent meal before you have a drink.
  2. Drink in moderation. I know this can be really hard to do but your body will thank you for it. The National Health Service (NHS) in the UK recommend limiting your drinking to two standard drinks at a time (1 3).
  3. Alternate your drinks with water. Drink water in between your alcoholic beverages to help reduce how much alcohol you consume. My tip is to drink chilled water from a wine glass.
  4. Choose your alcohol carefully. Make sure your alcohol and your mixes are FODMAP friendly. Many sweetened spirits contain high FODMAP ingredients like high fructose corn syrup, honey, or sugar alcohols.
  5. Choose your mixer carefully. Carbonated soft drinks can be full of sneaky high FODMAP sweeteners so check the ingredient list before selecting. If you are mixing your drinks with juice choose carefully as most juices are high FODMAP. Cranberry juice is low FODMAP. Also take care to have only one low FODMAP fruit juice over a two to three hour period otherwise you could consume a high FODMAP serve.

Which Alcohols are Low FODMAP?

Beer (Low FODMAP)

Beer is low FODMAP despite being made from barley, wheat and rye, which are high in fructans (5). During the manufacturing process, the yeast ferment the fructans and converts them into alcohol. Beer does contain gluten so if you suffer from Coeliac Disease you will need to choose a gluten free beer instead.

Cider (Untested Potentially High FODMAP)

Cider is normally made from apple, pear or berries and the FODMAP content of different ciders is currently untested. During the fermentation process for apple cider the fructose, sucrose, and glucose are converted into alcohol and are normally only present in the cider if they have been added as a sweetener (6). However, it appears that some sugar alcohols (glycerol, hexitol, mannitol and inositol) remain after the fermentation process (6). This means that some ciders could be high FODMAP.

Wine (FODMAP Content Depends on Type)

 Low FODMAP   High FODMAP

 Red wine

Sparkling wine

Sweet wine

White Wine

Dry white wine

 Sticky wine

Low glycaemic index wine

Red wine (Low FODMAP)

Red wine is low FODMAP at 150ml (1 glass) serve (5). This means you can enjoy your glass of pinot noir, cabernet, shiraz, or zinfandel. Just make sure you limit your serving size to 1 glass as according to the Monash University Low FODMAP App larger serves can excess fructose.

Sparkling wine (Low FODMAP)

Sparkling wine is usually a white wine or rose that contains carbon dioxide to make it fizzy (7). Champagne is a classic example of a sparkling wine (7). According to Monash University, it is low FODMAP at a 1 glass serve (5).

Sweet wine (Low FODMAP)

Sweet wines are also listed as low FODMAP at 1 glass serves (5).  The amount of residual sugars in sweet wines range from 35 to 120g per litre (8). According to Wine Folly, sweet wines can include Muscato, Sweet Rieslings, Gewürztraminer, and Chenin Blanc (9 10)

Sticky wine (High FODMAP)

It is likely that Monash is referring to fortified wines or sweet dessert wines (like sherry, port and ice wine) by using the name ‘sticky’.   According to the NUTTAB nutritional database both port and sherry contain excess fructose, which would make them high FODMAP (8). This aligns with the Monash app which notes that sticky wine contains excess fructose and is high FODMAP (5).

White wine (Low FODMAP)

According to Monash University white wines are low FODMAP and safe to drink in 150ml (1 glass) serves (5).

Dry white wine (Low FODMAP)

Dry white wines have less residual sugar than standard white wine. This means dry white wine is considered the safest if you malabsorb fructose (11). For a wine to be classified as dry it should have less than 4g of sugar per litre (12). Types of dry wine include sauvignon blanc, albarino, chardonnay, and muscadet (12). According to Monash University dry white wines are low FODMAP and safe in 150ml (1 glass) serves (5).

Low glycaemic index wine (High FODMAP)

According to Monash University wines that have a low glycaemic index can be high in fructose and should be avoided during the elimination phase (5).

Spirits (FODMAP Content Varies)

Several spirits are low FODMAP however you need to be wary of sweetened spirits as these can contain high FODMAP ingredients like high-fructose corn syrup, honey, agave syrup and sugar-alcohols.

Gin (Low FODMAP)

There is good news for those of you who enjoy a gin and tonic. Gin is low FODMAP and safe to consume in 30ml serves (5). Just watch out for sneaky FODMAPs in the tonic water.

Rum (High FODMAP)

According to Monash rum is high in fructose and should be avoided in the elimination phase (5).

Vodka (Low FODMAP)

Vodka is low FODMAP and the safe serving size is 30ml (5). For a simple low FODMAP vodka drink, mix 1 part vodka with 2 parts cranberry juice then add ice and a wedge of lime. Make sure you check the cranberry juice doesn’t have any sneaky FODMAPs.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Whiskey (Low FODMAP)

If you like whisky on the rocks then you are in luck. Whiskey is low FODMAP and safe for the elimination phase. Monash lists a serving size of 30ml as safe (5).

Tequila (Not Tested)

Tequila is made from blue agave syrup (13). Agave syrup is known to be high in fructose. The sugars from the agave stems is fermented and then distilled to produce tequila (13). During the fermentation process the sugars are converted into alcohol and it is possible that any remaining fructose does not make it through the distillation process. However, until Monash tests tequila we will not have a definite answer on its FODMAP content.

Final Thoughts

Just remember that you can indulge in an alcoholic beverage while on the low FODMAP diet. Just remember to choose your beverage wisely, look out for sneaky FODMAPs, and if possible limit yourself to a couple of drinks.

More Tools to Help

We know that taming your gut symptoms can be challenging but we’re here to help! We can support you through your journey from starting the low FODMAP diet to reintroducing FODMAPs and finding your food freedom in our Wellness Club.

Explore our 600+ delicious low FODMAP recipes, plan your meals with our weekly meal plans, track your symptoms, and get extensive help for all the stages of the low FODMAP diet through our e-courses. All our resources are dietitian reviewed. So what are you waiting for? Come and join us in the Wellness Club!

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: Hannah Hunter (RD)

Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More

SHOW REFERENCES

1. NICE. Irritable bowel syndrome in adults: diagnosis and management of irritable bowel syndrome in primary care. National Institute for Health and Care Excellence. 2015. Retrieved from:http://www.nice.org.uk/guidance/cg61/chapter/1-recommendations. Retrieved on: 2015-06-07. (Archived by WebCite® at http://www.webcitation.org/6Z6RJ49TK)

2. Bahls C. 11 Foods to Avoid When You’re Having Digestive Problems. Everyday Health. 2013-08-27. Retrieved from:http://www.everydayhealth.com/digestion-photos/foods-to-avoid-during-digestive-problems.aspx#01. Retrieved on: 2015-06-07. (Archived by WebCite® at http://www.webcitation.org/6Z6SCXLrK)

3. Great Western Hospitals: NHS. Irritable Bowel Syndrome Self Help Guide. NHS Foundation Trust. 2012. Retrieved from:http://www.gwh.nhs.uk/media/140791/ibs_self_help_diet_sheet.pdf. Retrieved on: 2015-06-07. (Archived by WebCite® at http://www.webcitation.org/6Z6RdxtLz)

4. Drink Aware. Is alcohol harming your stomach?. Drinkaware.co.uk. 2015. Retrieved from: https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/effects-on-the-body/is-alcohol-harming-your-stomach. Retrieved on: 2015-06-07. (Archived by WebCite®at http://www.webcitation.org/6Z6SfMR9y)

5. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2015: Version 1.5 (295). Date retrieved: 2015-11-14. Retrieved from:http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2015-11-14. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

6. Williams, A. Flavour Research And The Cider Industry. Journal of The Institute of Brewing. 1974: Volume 80. P.445. Retrieved from:http://onlinelibrary.wiley.com/doi/10.1002/j.2050-0416.1974.tb06795.x/pdf. Retrieved on: 2015-11-26. (Archived by WebCite® at http://www.webcitation.org/6dK3oF7d9)

7. Kellsen, J. Sparkling Wine vs. Champagne. The Wine Company. 2012-12-06. Retrieved from:http://www.thewinecompany.net/sparkling-wine-vs-champagne/. Retrieved from: 2015-11-26. (Archived by WebCite® at http://www.webcitation.org/6dK2GSaXX)

8. NUTTAB Database. NUTTAB Database Search: Port & Sherry (Fortified Wines). 2010. Retrieved from:http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx. Retrieved on: 2015-11-29. (Archived by WebCite® at http://www.webcitation.org/6dPkBwzE3)

9. Wine Folly. 5 Types of Dessert Wine. Wine Folly. 2015-11-29. Retrieved from:http://winefolly.com/review/types-dessert-wine/. Retrieved on: 2015-01-01.(Archived by WebCite® at http://www.webcitation.org/6dPkY4DIt)

10. Wine Folly. Sugar In Wine. Wine Folly. 2015-05-22. Retrieved from:http://winefolly.com/review/sugar-in-wine-chart/. Retrieved on: 2015-11-29.(Archived by WebCite® at http://www.webcitation.org/6dPkNkF5p)

11. Jacob, A. Fructose Malabsorption & Alcohol. Livestrong. 2013-10-21. Retrieved from:http://www.livestrong.com/article/448609-fructose-malabsorption-alcohol/. Retrieved on: 2015-11-26. (Archived by WebCite® at http://www.webcitation.org/6dK2pS7TV)

12. Fraizer, K. Types of Dry White Wine. Love To Know. 2015. Retireved from:http://wine.lovetoknow.com/wiki/Types_of_Dry_White_Wine. Retrieved on: 2015-11-26. (Archived by WebCite® at http://www.webcitation.org/6dK2avdtK)

13. Cooks Info. Tequila. Cooks Info. 2015. Retrieved from:http://www.cooksinfo.com/tequila. Retrieved on: 2015-11-26. (Archived by WebCite® at http://www.webcitation.org/6dK4M705e)

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Alana Scott

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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.

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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).

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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.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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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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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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Comments

  1. James Kanter says

    March 23, 2019 at 5:57 pm

    Alcohol is literally a FODMAP and this article doesn’t seem to call that out. Why trust any of it?

    Reply
    • Alana ScottAlana Scott says

      March 23, 2019 at 8:02 pm

      Hi James,

      According to Monash Unversity (the lead researchers of the low FODMAP diet) many types of alcohol (vodka, whiskey, red wine, white wine, sparkling wine, gin) are all low FODMAP – this is based on laboratory testing. You can access these results through the Monash Low FODMAP app. It’s also really important to remember that while polyols are classes as a ‘sugar alcohol’ this doesn’t automatically mean they occur in drinking alcohol. You can read more about polyols and where they occur here: https://alittlebityummy.com/what-are-polyols/

      Reply
  2. J says

    October 15, 2019 at 5:17 pm

    What about Alcohol-free beer?

    Reply
    • Alana ScottAlana Scott says

      October 15, 2019 at 8:11 pm

      Hi There,

      Okay so alcohol free beer hasn’t been officially tested for FODMAPs, however it’s manufacturing process is very similar to normal beer so we suggest you test your tolerance to it and see if your symptoms stay settled.

      Reply
  3. Dawn Coull says

    November 23, 2019 at 7:48 pm

    I am in uk, is this book suitable? I have bought low fodmap books before and the ingredients listed cannot be found in uk, don’t want to waste money on another one

    Reply
    • Alana ScottAlana Scott says

      November 24, 2019 at 4:42 am

      Hi Dawn,

      Thanks for leaving us a comment. The Gut Friendly Cookbook has ingredients that are widely available around the world. The only ingredient that might be slightly challenging for you to source is Japanese Pumpkin/Kabocha squash. If you are still interested in ordering a copy let me know and I’ll organise a discount coupon for you.

      Reply
  4. Mira says

    June 6, 2020 at 10:57 am

    Thank you so much for all the good work you do with this page!
    Do you know if “ethanol” listed as an ingredient in a food (a pizzabase) is low fodmap? (the other ingrediens in the pizzabase are low fodmap)..

    Reply
    • Alana ScottAlana Scott says

      June 6, 2020 at 10:11 pm

      Hi Mira,

      You are very welcome. Okay so right now ethanol isn’t considered a high FODMAP polyol – that means you should be fine to try that pizza base. I hope that helps!

      Reply
  5. Mira says

    June 13, 2020 at 5:24 am

    Thank you so much – it sure does!

    Reply
  6. Chris says

    August 25, 2020 at 3:23 pm

    Beer is almost always made from barley. Only occasionally adding wheat or rye. Just thought you should know since you wrote an article about alcohol and fodmaps.

    Reply
    • Alana ScottAlana Scott says

      September 21, 2020 at 3:56 am

      Hi Chris,

      Thanks for pointing out that fact. Fun fact for you – the fermentation process of the beer reduces the FODMAP content making it low FODMAP. Beer has been tested for FODMAPs by Monash University so you can enjoy it in moderation while on the low FODMAP diet.

      Reply
  7. Jo Cammell says

    August 29, 2020 at 10:34 am

    Hi are there any ingredients in tonic water that are high FODMAP? I can’t seam to find out about quinine and if it’s ok to have in a tonic with Gin? Thanks

    Reply
    • Alana ScottAlana Scott says

      September 21, 2020 at 3:52 am

      Hi Jo,

      Thanks for messaging! Okay so quinine is an untested ingredient but it isn’t currently considered high FODMAP. Some manufacturers will add high FODMAP ingredients to tonic water like high fructose corn syrup, agave syrup, yacon syrup, or polyols like sorbitol, mannitol, maltitol, erythritol, or isomalt so just check the ingredient list carefully.

      Reply

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