Black tea can still be enjoyed on the low FODMAP diet, but how you brew it is important. While typically, black tea should be brewed at 195° F for 3-5 minutes, we do not advise this as part of a low FODMAP diet. Instead, you must opt for weak black tea.
These include: Chamomile, Dandelion, Fennel, Chicory Root, All Oolong teas, and Powdered Chai to name a few key ones. Some more obscure tea types like Pu-Urh for example, have not been tested for FODMAPS yet, and as such should be treated as RED until more research is done on their digestive effects.
You can drink tea while following the low FODMAP diet.
As long as it is served black or with a low FODMAP milk substitute, then it is a low FODMAP option. It becomes a high FODMAP drink when it is served with regular milk or soy milk that is not made of soy protein.
Caffeine can increase diarrhea, another major symptom of IBS. High sources of caffeine include coffee, tea, cola drinks, chocolate and some over-the-counter pain relievers designed for headache relief — check labels carefully.
Hot tea is a great option. Black, green, and white tea are all low in FODMAPs. 4 Choose decaffeinated tea if you find that caffeine irritates your digestive system.
Water and sparkling water are low FODMAP, but so are so many other beverages, from orange juice and cranberry, to many kinds of wines (including sparkling), gin, vodka, whiskey, brandy, tequila, tea, coffee and more.
Almond milk, lactose free milk, hemp milk, coconut milk, rice milk, and soy milk made from soy protein are all good low FODMAP milk options.
“We recommend following the elimination portion of the diet for only two to six weeks,” says Veloso. “This reduces your symptoms and if you have SIBO, it can help decrease abnormally high levels of intestinal bacteria.
Tannins in tea may irritate digestive tissue in sensitive individuals, resulting in symptoms like nausea or stomach ache.
Earl Grey tea is low FODMAP if you only drink one or two cups.
Research has been conducted in Ohio State University that has found evidence proving that green tea can encourage the growth of good gut bacteria, leading to a litany of benefits, including lowering the risk of obesity.
Peppermint Tea
It is one of the best teas for bloating because of its high concentration of flavonoids. In simple terms, flavonoids help to calm the bacteria in your digestive tract which often cause high levels of gas and bloating.
Dark chocolate is low FODMAP in serving sizes of 30g, and chocolate truffles are one of the most direct ways to enjoy it in a confection. The ingredients are simply lactose-free heavy cream, chocolate, and cocoa (the whiskey is optional), making for a indulgent but IBS-friendly, low FODMAP dessert.
Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.
Porridge is the perfect low FODMAP breakfast option because there aren't many modifications that you'll need to make in order for the recipe to be FODMAP Friendly.
Many potato chips are high FODMAP because the seasonings in them contain onion and/or garlic. However, plain and salted potato chips such as the classic original Lays chips or Ruffles original are low FODMAP. The ingredient list is simple, containing only potatoes, vegetable oil and salt.
The specific carbohydrate diet (SCD) is another program designed for people with gastrointestinal diseases, such as ulcerative colitis, Crohn's disease, IBD, celiac disease, and IBS. It shares many of the same goals as the low-FODMAP diet, but more research is needed to verify its effectiveness.
Alosetron (Lotronex) or Lubiprostone (Amitiza) are two common IBS medications. Antispasmodics: These are designed to relax the smooth muscles of the colon to ease cramping and spasms. Two such medications are hyoscine (Levsin) and dicyclomine (Bentyl).
Ginger Drinks Ginger teas, punches, or beers are on the safe list as long as they don't contain high fructose corn syrup, honey, or other sweeteners on the high FODMAP list. Dairy-Free Milk Rice milk, soy milk, oat milk, and lactose-free milk are all dairy-free milks and are low in FODMAPs.