Is Peppermint Tea Part of a Low FODMAP Diet? | Soothing Mint Tea Option

Understanding the Low FODMAP Diet

The low FODMAP diet has become increasingly popular among those with irritable bowel syndrome (IBS). FODMAPs refer to certain carbs that can be difficult to digest for some people, including those with IBS. When FODMAPs reach the latter part of the digestive tract undigested, they can cause unpleasant gastrointestinal symptoms like gas, bloating, cramping, and diarrhea.

The low FODMAP diet involves restricting high FODMAP foods for a period of time to identify problematic foods. It also allows the reintroduction of FODMAPs gradually to determine one's personal tolerance thresholds. Many people find great relief from IBS symptoms by determining and avoiding their unique high FODMAP trigger foods.

Common Questions About Low FODMAP Beverages

Beverages, along with other food sources, may be high or low in FODMAPs. Those following a low FODMAP diet often have questions around what beverages are allowed. Can I drink tea? What about coffee? Understanding FODMAP content can ensure beverage choices align with the diet.

Is Peppermint Tea Low FODMAP?

The good news for peppermint tea lovers is that peppermint tea is considered low FODMAP. The typical ingredients in peppermint tea, including peppermint leaves, water, and sometimes small amounts of flavorings, are not significant sources of FODMAPs.

Peppermint tea can be a delicious and refreshing low FODMAP beverage choice. It may also offers digestive benefits, as peppermint has traditionally been used to help soothe digestive upset. However, it's important to check ingredients on flavored peppermint teas, as added high FODMAP ingredients could make the tea unsuitable for a low FODMAP diet.

Best Low FODMAP Beverage Choices

Wondering what else you can drink if following a low FODMAP diet? Here are some of the top low FODMAP beverage options:

Water

Water is universally considered low FODMAP and is highly recommended as the beverage of choice. Drinking plenty of water supports overall digestive health and function.

Coffee and Tea

Both regular coffee and tea are low FODMAP. How you prepare your coffee or tea can also impact its FODMAP content. Small amounts of milk, lactose-free milk, and nut milks are usually well-tolerated. Sweeteners like white sugar, maple syrup, and stevia are low FODMAP.

Fruit Juices

Certain 100% fruit juices like orange, grapefruit, pineapple, and cranberry juice are low FODMAP. However, juice should be limited to 1/2 cup per sitting. Other fruits, like apples and pears, are high FODMAP so their juices should be avoided.

Vegetable Juice

Vegetable juices like carrot, tomato, spinach, and celery juice are low FODMAP as the veggies themselves are low FODMAP. As with fruit juice, limit to 1/2 cup size servings.

Herbal Tea

Favorites like chamomile, ginger, peppermint, green tea, black tea, and rooibos tea are usually low FODMAP. As mentioned earlier, do check flavored herbal teas for added high FODMAP ingredients.

Kombucha

Plain, unflavored kombucha tends to be low FODMAP, however, flavors might not be since they can contain fruit juice. Refer to labels for ingredients. Ginger and lemon flavors are usually low FODMAP.

Beverages to Restrict or Avoid on Low FODMAP Diet

On the flip side, there are certain beverages those on a low FODMAP diet should restrict or avoid entirely. Here is what should be limited:

Milk

Cow, goat, and sheep milk are high in the FODMAP lactose. Better to choose lactose-free varieties or nut and plant milks.

Fruit Juices

Despite some fruit juices being low FODMAP, it's best to restrict total fruit juice intake to 1/2 cup per sitting.

Alcohol

Alcoholic drinks like beer, wine, and mixed cocktails can be problematic due to containing high FODMAP elements like certain fruits, artificial sweeteners, and excess carbs from sugars. They can also exacerbate digestive issues like inflammation.

Sodas and Fizzy Drinks

Carbonated beverages can cause gastrointestinal distress in those with IBS. Moreover, sodas often have added high FODMAP sweeteners.

Sweetened Beverages

Beverages sweetened with high FODMAP sweeteners like agave, high fructose corn syrup, honey, and inulin can trigger symptoms.

Wheatgrass Juice

Despite being considered a health drink by many, wheatgrass juice is high FODMAP because it contains fructans from wheat. Best to avoid on a low FODMAP diet.

Tips for Following a Low FODMAP Diet

Transitioning to a low FODMAP diet can significantly help improve GI distress, but it also takes consistent work. Here are tips to support your success:

Work with a Dietitian

Consulting with a registered dietitian knowledgeable in the low FODMAP diet can ensure it is implemented safely and effectively.

Test Thoroughly

Be sure to strictly eliminate high FODMAP foods for about 6 weeks before methodically reintroducing and testing specific FODMAPs. Determining one's unique trigger foods is key.

Read Labels

Get in the habit of always reading ingredient labels to evaluate FODMAP content - this applies to both solid foods and beverages.

Manage Stress

Managing daily stress supports gut health and function. Incorporate relaxation practices like meditation, yoga, deep breathing, or journaling.

With consistent work, the low FODMAP diet can greatly relieve unwanted digestive symptoms. Be sure to choose low FODMAP compliant beverages to support your success.

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.