For many of us, summer means more social events. With more social events often comes more alcoholic beverages. I often get asked about healthier alcoholic drink options to choose this time of year, since many of us are drinking more (or more often) than we usually would. So,we have put together a list of delicious, but lighter, summer drink combinations which are also low fodmap.
It is important to note that alcohol itself is a known gut irritant. Therefore it is a common culprit for triggering IBS symptoms. So, keep in mind that even if your beverage is low fodmap, the alcohol content may still trigger symptoms. As always, moderation is key!
Some classics with a twist
Here are a few of the common favourite drinks with a healthier twist (mainly taking out the sugar syrup):
- Vodka or gin (1 shot) with lime and soda water (note best to use fresh lime rather than lime cordial) – such a refreshing favourite!
- Old Fashioned– 1 shot (30ml) bourbon over ice, dash of bitters and garnish with fresh orange twist
- Mint Julep– 1 shot (30ml) bourbon on ice with fresh mint
- Mojito– combine 1 shot (30ml) vodka (instead of rum), fresh lime wedge, fresh mint leaves and soda water over ice
- Whitewine spritzer: combine three-parts white wine (sauvignon blanc or riesling work well) with one-part soda water, a dash of orange bitters and a wedge/twist of orange
Mix things up
Below are a few delicious low fodmap mixer ideas along with the spirit they pair well with (or just skip the spirit if you want an alcohol-free option!).
| Base combo | Pairs well with |
| Schweppes raspberry-infused mineral water, ice, frozen passionfruit cubes and frozen raspberries | Vodka, gin |
| Plain mineral water, frozen passionfruit cubes, pineapple chunks (fresh or frozen, ice, wedge of lime and garnish of fresh mint leaves | Vodka, gin |
| Frantelle passionfruit and orange sparkling water, frozen raspberries, ice cubes and wedge of orange to garnish | Vodka, gin |
| Soda water, squeeze fresh lime juice, wedge lemon and ice | Bourbon, vodka, gin |
| ¾ soda water and ¼ ginger ale over ice | Whiskey, bourbon |
| ¾ soda water and ¼ cranberry juice over ice + wedge/twist lemon to serve if desired | Vodka, gin |
Most wines, except for sticky/dessert wines, are also low fodmap and low calorie per serve. These are a good option as well, but portion is still key – 1 glass = 150ml).
Enjoy the Christmas and new year festivities and remember to drink responsibly.
IG: @amanda_gaukroger_dietitian
Image sourced from @Pinterest
Start feeling better now! By signing up to The FODMAP Challenge you will receive meal plans, recipe ideas, and regular support with other resources, such as a private Facebook group, to make this as easy for you as possible.