As an IBS dietitian I am always looking for ways to help my patients during the low FODMAP diet. On Instagram @AndreaHardyRD, I talk all about low FODMAP drink tips to keep you feeling refreshed while still following the low FODMAP diet.
The low FODMAP diet eliminates many sweet beverages that are easy-to-grab as a sweet treat from your grocery store to your cafeteria to your vending machines.
The #lofo diet restricts glucose-fructose (high fructose corn syrup) as well as a number of fruits, so cutting juice and soda out cold turkey may feel like deprivation! 🤐With the low FODMAP diet, I always encourage aiming for progress, not perfection, so here are some tips and tricks to help you enjoy those yummy drinks while minimizing symptoms. Sip, Sip, HOORAY! 🍹
Mix club soda or soda water into your low FODMAP juice to help you get that fizz you’re craving!
✔️Choose sodas made with cane sugar, which is low FODMAP, for a sweet treat.
✔️ When going for a sweetened beverage, be sure you’re not overly thirsty first. Drink a glass of water beforehand if you are, otherwise you might drink that sugar sweetened beverage so quickly you might not enjoy it! I also find pouring it into a smaller glass instead of drinking from the bottle helpful so you can feel satisfied when finishing the glass.
✔️ Infuse water with cut up strawberries, cucumbers, mint or oranges to flavour-up water!
✔️ If it’s the bubbles that you are craving, try adding fresh fruits and herbs to soda water. Try basil and strawberry or rosemary and lemon (or other fruit options like lemon, lime, watermelon or pineapple!).
✔️ Some low-calorie beverages may contain sugar alcohols, which are a source of FODMAP, however many do not! This includes things like Crystal Light and diet sodas.
✔️ Set a goal, but make sure it’s manageable and practical! If cutting out soda isn’t realistic, I find the mini-can is perfect for a bit of that sweet taste, with a smaller portion. Or if you drink 2 cans of soda a day, try switching to 1 can.
My favourite Low FODMAP beverages are club soda with cranberry juice, or diet root beer from A&W! Too much fructose can set my gut off so there’s still a lot I can enjoy without the tummy upset.
Need help getting started on the low FODMAP diet? Download my free e-book! Link in bio.