Are you curious if you can enjoy an alcoholic beverage for a special occasion or enjoy an occasional drink while on a low FODMAP diet? Well, you’re not alone! This is a great question, as many people worry that being on an elimination diet may affect their social life. From having difficulty eating out at restaurants to regulating bowel habits, enjoying an alcoholic beverage may seem out of the question. Surprisingly, it’s not! While these alcoholic beverages are technically low FODMAP, moderation is key. Being on a low FODMAP diet can seem like a lifestyle overhaul and can be overwhelming at first.
Understanding the Low FODMAP Diet
The low FODMAP diet is often recommended for individuals with Irritable Bowel Syndrome (IBS) to help manage their symptoms. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that are poorly absorbed in the small intestine, leading to fermentation in the gut, which can cause gas, bloating, stomach pain, constipation, and/or diarrhea.
Following a low-FODMAP diet may help relieve symptoms for many people who have IBS.
The Impact of Alcohol on IBS
Many people feel that alcohol exacerbates their IBS symptoms, but is it necessary to restrict alcohol to manage symptoms? Studies have shown that in relation to IBS, alcohol consumption does not seem to be a contributing factor. At present, no randomised controlled trials (RCTs, the ‘gold standard’ of studies) have been completed on alcohol consumption and IBS symptoms but observational studies and anecdotal evidence tells us that about 1/3 of people with IBS feel alcohol is a trigger for their symptoms (1-3).
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 is a “gut irritant”. Depending on its concentration in a beverage, alcohol can either slow down or speed up the rate at which food empties from the stomach into the small intestine (also known as gastric emptying).
Read also: Can You Drink on Carnivore?
Alcohol may have an impact on gastrointestinal motility, absorption and inflammation.
Beverages with alcohol content above 15% slow down gastric emptying, and may lead to constipation. On the other hand, lower alcohol doses, such as in wine or beer, accelerate gastric emptying and may trigger bloating, and diarrhea.
General Guidelines for Alcohol Consumption
Australian guidelines recommend limiting your intake to <10 standard drinks per week or <4 standard drinks per day. [7] In America, it is even less with the Centre for Disease Control suggesting <2 standard drinks per day for men, and <1 for women. [8] This is to reduce the risk of alcohol-related disease and injury. It is also encouraged to consume alcohol alongside food and drink additional water to avoid dehydration.
In Australia, guidelines for the general population recommend that men and women above the age of 18 (3): Drink no more than 2 standard drinks on any day to reduce their lifetime risk of harm from alcohol related disease or injuryDrink no more than 4 standard drinks on a single occasion to reduce their risk of alcohol related injury arising from that occasion.
According to Canada’s Guidance on Alcohol and Health, there’s a continuum of risk based on how many drinks you consume per week. While having zero drinks per week is associated with the lowest risk, the guidelines add that if you have two or fewer standard drinks per week, you’re likely to avoid alcohol-related consequences.
Read also: Risks of Mixing Ozempic and Alcohol
A safe amount is considered no more than one drink for women and two drinks for men. The drink may be:5 oz. of wine that is 12% alcohol12 oz. of 5% alcohol beer1.5 oz. of 80-proof liquor (40% alcohol)The guidelines note that, overall, less alcohol is better for your health. So, even if you find low-FODMAP alcohol you enjoy, it’s worth exploring drinking less for overall health benefits.
Low FODMAP Alcohol Choices
According to the IBS Network, low-FODMAP alcoholic drinks include:beer (although carbonation and gluten may be an issue for some)red or white wine (although sugar may be an issue for some)whiskeyvodkagin
Here is a more detailed low FODMAP alcohol guide:
- Beer: One serving (375 millilitres or 12 ounces) of beer is considered low-FODMAP. Be mindful of beers that use fruit as part of the production process - these could contain high-FODMAP ingredients like blackberries or peaches.
- Wine: In general, white wine, sparkling wine, red wine, and rosé wine are all low FODMAP if you drink the standard portion size of 150 millilitres or 5 ounces.
- Hard Liquor: Most distilled spirits are low in FODMAPs at a serving size of 1 shot glass (1.5 ounces). These include Brandy, Vodka, Gin, Tequila, Whiskey/Scotch/Bourbon.
Wines
Since there are many different types of wine, it’s important to watch which one you are consuming. Dessert wines such as port or marsala are high in fructose and therefore not a good choice for the low FODMAP diet.
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. 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). 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). 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).
Read also: Enjoy Keto Drinks
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).
Hard Liquor
If you love this golden coloured liqueur then you are in luck. 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). Tequila is made from blue agave syrup (13). Agave syrup is known to be high in fructose, however 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 according to Monash University this process makes tequila 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.
Alcoholic Drinks to Avoid
High-FODMAP alcoholic drinks to avoid include:cider rumsherryportsweet dessert wine
Note: Avoid rum, sticky wines, cocktails with lots of fruit juices (most are high-FODMAP), apple cider, and eggnog (unless you make your own with low-FODMAP ingredients). Check the Monash FODMAP App for the most up-to-date list of alcoholic beverages.
Low FODMAP Cocktails
If you want to enjoy low-FODMAP alcohol, you might be wondering if you can still enjoy cocktails. You can, but you need to be mindful of the ingredients being used to craft your drink.
Here are some simple and delicious low-FODMAP cocktails.Vodka Citrus Spritz: 1.5 oz vodka, 1 oz fresh lemon juice, 3 oz club soda, 1 tsp maple syrup, ice cubes, fresh mint leaves.Whiskey Sour: 1.5 oz whiskey, freshly squeezed lemon juice, splash of water, a touch of maple syrup for sweetness.Cucumber Basil Smash: 1.5 oz gin, fresh cucumber slices, fresh basil leaves, splash of lime juice.Raspberry Fizz: 1.5 oz vodka, fresh raspberries, splash of lime juice, soda water.Rosemary Citrus Highball: 1.5 oz gin, fresh rosemary sprigs, splash of grapefruit juice, soda water.
Tips for Choosing Low FODMAP Alcohol
Here are some general tips for choosing low-FODMAP alcoholic drinks.
- Choose clear spirits: Opt for clear spirits like vodka and gin. These spirits are generally low in FODMAPs and can be the base for a variety of cocktails. An exception to this rule is white rum, which is high in fructose.
- Mind the mixers: Mixers can be tricky, as many contain high-FODMAP ingredients. Choose mixers like soda water and freshly squeezed citrus juices.
- Experiment with infusions: Enhance your drinks with low-FODMAP infusions. Consider adding fresh herbs, such as mint or rosemary, or fruits like strawberries and blueberries for flavour without the FODMAP overload.
- Read labels: When in doubt, read labels. Some spirits and mixers may contain hidden FODMAPs or high-fructose corn syrup. Try choosing products with minimal additives.
- Sip slowly and mindfully: Enjoy your drinks slowly to savour the flavours and prevent yourself from drinking too much. This also allows you to monitor how your body reacts to different drinks.
- Stay hydrated: Alcohol can dehydrate you, so be sure to alternate alcoholic drinks with water to stay hydrated.
Additional Tips for Enjoying Alcohol with IBS
If you have IBS and still want to enjoy some alcohol intake, here are some tips to help guide your choices:
- Avoid alcohol types tested high in FODMAPs if you are sensitive to their FODMAPs present: (rum, red wine >250mL and sticky wine)
- Assess your own relationship between alcohol intake and symptom development as your tolerance will be unique to you.
- Avoid mixing alcohol with high FODMAP juices and soft drinks
- Alternate alcoholic drinks with non-alcoholic low FODMAP drinks such as water or mineral water.
- Try a wine spritzer with mineral or soda water instead of a full glass of wine.
- Alcohol is often consumed in social settings alongside food. Be mindful of food choices and stacking FODMAPs.
Here are some more tips to keep in mind:
- If you notice an increase in your IBS symptoms when you drink, consider abstaining from alcohol.
- Be sure to drink water when you’re drinking alcohol. Staying hydrated might help dilute the alcohol, making it less irritating.
- Eat when you drink. Food in your stomach can help protect it from irritation. Of course, choose your food wisely. Avoid foods that trigger your IBS symptoms. 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. Food will help slow down the release of alcohol from the stomach.
- Maintain a slow intake to give your digestive system time to process the alcohol.
- Consider limiting consumption to the recommended one or two drinks per day, with 2 alcohol-free days each week.
- Drink in moderation. I know this can be really hard to do but your body will thank you for it.
Alcohol-Free Options
While there are many low-FODMAP alcohol options available, alcohol consumption can still irritate the gut. However, even if you’re considering cutting back on alcohol, you can still enjoy delicious drinks.
Dealcoholized drinks are a great option for people following a low-FODMAP diet who want to enjoy the flavours of alcoholic drinks without the potential digestive triggers associated with alcohol. They offer a way to participate in social events without worrying about FODMAP-related symptoms.
Another alcohol-free option to consider is mocktails crafted with gut-friendly, low-FODMAP ingredients. Whether you’re hosting friends, celebrating a special occasion, or unwinding at the end of a long day, mocktails offer unique flavours that won’t trigger uncomfortable gut symptoms.
What is Dry July?
The Dry July campaign started in 2008 as a way to increase awareness and raise money to support cancer organisations around Australia to assist in the comfort and care provided to individuals impacted by cancer. Having a month off alcohol can also be encouraging for numerous health aspects too, such as reducing the risk of cancer, heart and liver disease. [1]