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Do you enjoy a drink, but not enjoy the digestive issues it comes with?
In this post, we give you some solid suggestions for a cocktail or two that can be enjoyed without the high FODMAP ingredients that can trigger digestive upset.
During the holidays, I can imagine that you are busy with holiday parties, baking and shopping! If you are looking to get adventurous and host your own low FODMAP baking party, be sure to use a few ideas that my team and I came up with!
We know a party just isn’t a party without a few festive cocktails or mocktails and this is the time to share something delicious from our low FODMAP kitchens! (AND just a thought… who says you need a party to enjoy these low FODMAP drinks – have one anytime in the future!) Whatever your reason to make a toast, now or later, if you are looking for some fun, gut-friendly Christmas themed drink ideas you’ve come to the right place!
And if you need a little more help with the Low FODMAP diet and how to follow it best to better manage digestive symptoms, then sign up for this free guide:
Just a note for those of you with IBS and digestive health issues, we have to mention that we are not recommending alcohol here. This post is simply if you’re going to enjoy a drink, have one low in FODMAPs. It’s important to remember that alcohol is a gut stimulant and can cause digestive symptoms in some. Know your body and be aware of your triggers. For more information about alcohol and the gut, read the article “Alcohol That Doesn’t Make your Belly Ache”.
Low FODMAP Cocktail: The Tipsy Santa Hat
* Inspired by rachelraymag.com
Sam’s Creative Tip: Make the drink even more festive by gluing a white pompom to the stem of a martini glass!
Makes: 4 servings (approx. 1 cup each)
Prep time: 10 minutes
NOTE: According to Monash University’s app, commercially prepared orange juice is not low FODMAP; however, a fresh navel orange is fine. Our thought is that most commercial orange juices are high in FODMAPs because they come from concentrated sources (likely meaning higher in fructose!) and the juice from 1 fresh navel orange should be okay for most. That being said, listen to your body and if need be, switch the juice to a product that you know you can tolerate. Additionally, when selecting the cranberry juice and candy canes for this recipe, make sure you look for products that contain sweeteners that are gut friendly (AVOID high fructose corn syrup, fructose, honey and artificial sweeteners).
Freshly squeezed juice from 1 navel orange
2 cups cranberry juice
4 small candy canes
1 tray of ice cubes
- Add orange juice, cranberry juice and vodka into a pitcher with some ice. Stir to mix well.
- Pour into 4 separate martini glasses, straining the ice out. Garnish with a candy cane and enjoy!
Low FODMAP Cocktail: The Melted Snowman
This drink is for you wine-lovers (like me!) looking for a drink that is on the sweeter side. It’s like a slushy for grown ups!
Sam’s Creative Tip: Cut up pieces of scrap fleece as little scarves for the mason jar snowmen!
Makes: 4 servings (approx. 1 cup each)
Prep time: 10 minutes
NOTE: Individual wines have not been tested for FODMAPs but we do know that sweet wines (in general) have tested low by Monash University. We think that a Moscato or Zinfandel would be a good choice for this recipe! As always though, be mindful of what works for your body (if you have a favourite wine you know you can tolerate then choose that one!) and keep in mind that alcohol still may upset your digestive system.
1 tablespoon maple syrup (for rim of mason jar)
2 tablespoons white sugar (for rim of mason jar)
1 bottle of sweet white wine
½ cup of white sugar
2 trays of ice cubes
Handful of low FODMAP chocolate chips (I used Enjoy Life brand chocolate chunks)
4 carrot pieces, cut into small triangles
- Pour the maple syrup onto a plate. On a separate plate, pour the 2 tablespoons of white sugar.
- Flip a clean mason jar over and coat the rim first in maple syrup. Once it is coated, dip the rim in the plate of white sugar to coat the rim to give it a ‘frosty’ look. Repeat for the remainder of mason jars.
- In a blender, combine the wine, half cup of sugar, vodka and ice cubes. Blenderize until the mixture has a smooth, slushy consistency.
- Divide the mixture into the mason jars and garnish with two chocolate chunks (as eyes) and a piece of carrot (as a nose). Serve immediately.
NOTE: How cute is our team member Sam for creating this one? Hope you enjoy!
Low FODMAP Cocktail: The Holiday Maple Hot Chocolate
A gut-friendly take on the classic with a maple twist!
Makes: 2 servings (approx. 1 cup each)
Prep time: 5 minutes
Cook time: 10 minutes
1 can of coconut milk (ensure that it contains low FODMAP ingredients)
½ cup vanilla almond milk
2 tablespoons white sugar
3 tablespoons maple syrup
2 heaping tablespoons cocoa powder
1oz Crown Royal Maple
Cinnamon, for garnish
- Add coconut milk, almond milk, sugar, maple syrup and cocoa powder into a saucepan or small pot and heat on low stirring frequently with a whisk until mixture is hot and smooth with no chunks, approximately 4 to 5 minutes
- Remove from heat and add Crown Royal Maple to the mixture.
- Pour into mugs and garnish with a sprinkle of cinnamon. Serve immediately.
If you want to turn any of these lovely suggestions into mocktails instead of an alcoholic beverage, you can omit the alcohol in the Santa Hat or the Holiday Maple Hot Chocolate and they will still be festive and full of flavour! And for those of you that just want to grab a beer, read our review on gluten free beers!
Join me in the free Facebook group Beyond FODMAPs where you can get more tips and advice about living well and eating well to reduce digestive issues.
MESSAGE FROM STEPHANIE: We don’t encourage you to drink, alcohol is purely a choice and we want to help you make the best choices when it comes to your body and good digestion. It’s important to note that alcohol, even low FODMAP alcohol, is a gut stimulant and can lead to symptoms. So be mindful of your body and bring awareness to note what works and what doesn’t. Our recommendation is to keep it to just one alcoholic drink per meal.
Do you have any favourite low FODMAP holiday cocktail or mocktail recipes that you would like to share? We would love to hear from you. Please comment below.
Wishing you good gut health & wellness,
Stephanie and the Team.