Drinking Apple Cider on a Low FODMAP Diet: What You Need to Know

Understanding the Low FODMAP Diet

The low FODMAP diet has become a popular dietary approach for managing irritable bowel syndrome (IBS). FODMAPs refer to certain types of carbohydrates that can be hard to digest for some people. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

When FODMAPs pass through the small intestine undigested, they enter the colon where naturally occurring gut bacteria ferment them. This fermentation can produce gas, bloating, pain and other digestive issues in people with IBS. By lowering FODMAP intake, many people find relief from IBS symptoms.

The low FODMAP diet involves eliminating high FODMAP foods for 4-8 weeks. After symptoms improve, high FODMAP foods are gradually reintroduced one at a time to identify personal triggers. Following a personalized low FODMAP diet long-term helps control IBS. Drinks and beverages can be a source of FODMAPs, so they require careful selection on a low FODMAP diet.

Is Apple Cider Low FODMAP?

The good news is that apple cider is considered low FODMAP and is safe to drink in moderation on the diet. Pure, unsweetened apple cider does not contain concerning levels of FODMAP carbohydrates. Avoiding high FODMAP drinks like milk, soft drinks, and fruit juice can be challenging, so apple cider makes a nice alternative.

Tips for Drinking Apple Cider on a Low FODMAP Diet

• Stick to 12 cup (4oz) serving size or less
• Look for unsweetened varieties without added sugars, flavors or preservatives
• Homemade or fresh apple cider from an orchard is ideal
• If buying pasteurized cider, opt for a brand certified gluten-free to avoid additives
• Dilute apple cider with water or seltzer if 12 cup is too strong
• Avoid apple cider vinegar which contains more FODMAPs

Other Low FODMAP Drink Options

In addition to apple cider, there are many other delicious low FODMAP drinks to enjoy. Hydration is important when following the diet, so having go-to beverage options ready makes it easier to stick with.

Water

Plain water is always low FODMAP. Flavor it with lemon, lime, orange slices or fresh herbs. Sparkling water or mineral water are also fine.

Coffee and Tea

Regular coffee and plain tea are low FODMAP. Avoid adding milk, sugary syrups or high FODMAP ingredients.

Lactose-Free Milk

Those who tolerate small amounts of milk can opt for lactose-free varieties. Limit to 1 cup per sitting.

Nut Milks

Nut and seed milks like almond, coconut, oat and hemp milk are low FODMAP. Check labels for added inulin.

Rice Milk

Unsweetened rice milk is low FODMAP. Limit to 1 cup at a time and ensure no inulin is added.

Carbonated Water

Plain soda water, seltzer and tonic water contain no FODMAPs. Juice-infused bubbles are high FODMAP.

Cranberry Juice

Pure cranberry juice with no added sugars is low FODMAP in 14 cup servings. Look for brands certified gluten-free.

Wine

Dry red and white wines are low FODMAP in 5oz servings. Avoid sweet wines.

Vodka and Gin

Distilled spirits like vodka, gin and whiskey are low FODMAP. Avoid mixers with added sugars or high FODMAP juice.

Drink Ingredients to Avoid on Low FODMAP Diet

Some common drink ingredients can add hidden sources of FODMAPs, including:

• Fructose
• High fructose corn syrup
• Honey
• Agave nectar
• Inulin
• Wheat (check labels for barley malt etc)
• Certain fruit juices like apple, mango, pear
• Sweetened dairy milk
• Polyols like sorbitol, xylitol, mannitol

Tips for Sticking to Low FODMAP Drinks

Following these tips can help you meet fluid needs without consuming high FODMAP drinks:

• Carry a reusable water bottle for easy hydration on-the-go
• Always read ingredients lists and nutrition labels for drinks
• Watch added sugars, juices and sweeteners in flavored drinks
• Use approved sweeteners like sucrose or stevia sparingly
• Make your own low FODMAP drinks and infused waters at home
• Order modified drinks when dining out by asking for no syrups, milk or juice
• Opt for safe drinks like water with lemon when in doubt

Sample Low FODMAP Drink Recipes

Ginger Apple Cider

Combine 12 cup apple cider, 12 cup water, 14 tsp cinnamon, 14 tsp ginger. Heat up and enjoy.

Chai Tea Latte

Brew chai tea. Heat up 1 cup lactose-free milk and froth. Mix together and enjoy.

Orange Cranberry Spritzer

Mix 12 cup seltzer water with 3-4 oz cranberry juice and orange slice. Serve over ice.

Blueberry Mint Infused Water

Add fresh mint leaves and blueberries to a pitcher of water. Let infuse in the fridge before drinking.

Does Alcohol Impact IBS?

Alcohol is frequently identified as an IBS trigger. Drinking can worsen diarrhea, dehydrate the body, impair gut motility and disturb the gut microbiome. Some possible ways alcohol negatively interacts with IBS include:

• Chemical irritation and inflammation of the GI tract
• Altering gut bacteria and enabling overgrowth of harmful strains
• Increasing gastric acidity and interfering with digestive enzymes
• Damaging intestinal lining and increasing gut permeability
• Stimulating intestinal secretion and disrupting fluid absorption

While individual responses vary greatly, those with IBS should approach alcohol carefully. Limit intake to special occasions, drink in moderation and dilute drinks with water or ice. Opt for low FODMAP mixers instead of juice or soda.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.