5 High FODMAP Drinks to Avoid
Maintaining a healthy gut is essential for overall well-being, and one way to support gut health and your irritable bowel syndrome (IBS) is by paying attention to not only what you eat but what you drink! Just as the right foods can nourish and protect your gut, the wrong beverages can throw your digestive harmony into disarray. Dive into the world of beverages that might be doing more harm than good for your gut.
1. Fruit Juices
While juice can seem like a healthy choice, especially when you opt for “no added sugar”, it’s still likely to trigger symptoms for those with IBS. A handful of fruit juices naturally have high amounts of the FODMAPs fructose and sorbitol. Since fruit also tends to have multiple FODMAPs it’s harder to monitor. However, incorporating fruit into your drinks can still be done carefully. Try adding slices of fruits like lemon, lime, or orange into your water!
2. High caffeine Beverages
High-caffeine drinks might provide a quick energy boost, but they can also wreak havoc on your gut. Caffeine can stimulate the gut and potentially worsen symptoms for individuals with IBS. You might experience bowel irregularities and increased gut motility (diarrhea) after consuming caffeine. If you're looking for a warm beverage to replace your coffee, try herbal teas that are naturally caffeine-free and soothing for your digestive system. If you are someone who needs that cup of joe, I get it! Try doing half-caff or opt for having just one shot of espresso with lactose-free milk (unless lactose isn’t one of your big triggers).
3. Rum & Ciders
Alcoholic beverages can be problematic for a lot of people regardless of an IBS diagnosis. It can irritate and disrupt the balance of gut bacteria, leading to discomfort. With IBS, certain types of alcohol will also contain high levels of FODMAPs such as rum and ciders. Instead, go for spirits like vodka or gin in moderation, and mix them with low FODMAP mixers like club soda! Mixers tend to be the common culprit since they often contain significant amounts of sugar that may contain FODMAPs like fructose and sorbitol.
4. Milk
Milk contains the FODMAP lactose. Symptoms like bloating, gas, and diarrhea can occur when lactose-sensitive individuals consume milk and similarly, if lactose is an IBS trigger for you. Luckily, there are many lactose-free alternatives available that are also low FODMAP, such as lactose-free milk, almond milk, or rice milk.
5. Coconut Water
While coconut water has gained popularity as a natural electrolyte-rich drink, it's important to know that it can be high in FODMAPs. Coconut water contains the FODMAP sorbitol and lower levels of fructan. If you're looking for a hydrating option, opt for plain water or herbal teas without added sweeteners.
As always, I recommend working with a registered dietitian when making significant dietary changes, especially if you're managing a specific digestive condition like IBS. Your gut will thank you for the thoughtful choices you make to support its health and well-being!