5 Low FODMAP Mocktail Recipes

We all know that summer is the best time to kick back with a cold drink, but if you’re managing Irritable Bowel Syndrome (IBS), finding that perfect Low FODMAP drink or mocktail can be a bit of a challenge.

No one wants to trade a refreshing drink for a day of discomfort. That’s why we've put together a list of five best Low FODMAP drink recipes that are not only delicious but also super gentle on your stomach.

Let’s make this summer one to remember, without any digestive drama!

1. Red Raspberry Leaf Tea Mocktail

This IBS-friendly mocktail recipe is refreshing and packed with low FODMAP ingredients. Fresh raspberries, when consumed in small servings (up to 1/3 cup), are low in FODMAPs and won't upset your stomach. They're also jam-packed with antioxidants like Vitamin C and quercetin, which can help reduce inflammation and support overall health.

Raspberry leaf tea, which may help relax the uterine muscles and reduce period cramps, makes a great base for this drink. This combination ensures a refreshing, flavorful drink that won't cause digestive distress.


Yields 2 servings

Ingredients

  • 1/3 cup raspberries

  • 1 cup of brewed red raspberry leaf tea, cooled

  • 1/2 tablespoon apple cider vinegar

  • 2 teaspoons lemon juice

  • 2/3 cup water

  • Mint leaves (for garnish)

  • Ice cubes for serving

Inspired by WOMENSYNC


Instructions

  1. In a glass, muddle the fresh raspberries and mint leaves together.

  2. Add the concentrated raspberry leaf tea, apple cider vinegar, and lemon juice.

  3. Mix well to combine the flavours.

  4. Top with still water.

  5. Serve over ice and garnish with additional mint leaves or a few whole raspberries if desired.

 
 

2. Saffron Lemonade

This mocktail is crafted to be easy on your digestive system while providing a refreshing and delightful taste. We've used low FODMAP sweeteners like table sugar or agave syrup to keep this drink low-FODMAP and IBS-friendly.

Lime juice gives a tangy kick, while the coconut water contains electrolytes to hydrate without causing digestive distress. Saffron is known for its antioxidant properties, which may help reduce inflammation and support overall health.


Yields 2 servings

Ingredients

Syrup: 

  • 2/3 cup of water

  • 1/3 cup of a low-FODMAP sweetener, like table sugar or agave syrup

  • ¼ teaspoon saffron threads

Mocktail: 

  • 1 tablespoon lime juice (freshly squeezed)

  • 3/4 cup water

  • 1/4 cup coconut water

  • 1 lime wedge (for garnish)

  • 1 sprig fresh basil (for garnish)

  • Ice cubes for serving

Inspired by Fooby


Instructions

Syrup:

  1. In a pan, combine the water, sweetener, and saffron threads.

  2. Bring the mixture to a boil, then reduce heat and simmer for approximately 8 minutes until it reduces to a syrup (yields approx. 125 ml).

  3. Leave the syrup to cool.

Mocktail:

  1. Fill a glass with ice cubes.

  2. Add the lime juice and 2 tablespoons of saffron syrup to the glass.

  3. Pour in the still water and coconut water and mix well.

  4. Garnish with a slice of lime and a sprig of fresh basil.

 
 

3. Hibiscus Iced Tea Sparkler

Sip on a refreshing hibiscus iced tea sparkler that’s both flavorful and IBS-friendly. This Low FODMAP drink's mandarin juice provides a sweet, zesty flavour. Maple syrup adds the perfect touch of sweetness without triggering bloating and indigestion. Fresh cucumber slices and mint garnish offers a refreshing, gut-friendly touch. Finally, the blend of hibiscus and rose hips gives a unique, vibrant flavour and extra antioxidants, which may help reduce inflammation and support gut health.

Yields 2 servings

Ingredients

Mocktail

  • 3 bags of hibiscus and rose hip tea (such as "Traditional Medicinals" Organic Hibiscus with Rose Hips blend)

  • 2 small mandarins (about 4 tablespoons mandarin juice), plus mandarin slices for garnish

  • 3 cups water

  • 1 cup coconut water

  • Mint leaves (for garnish)

  • Cucumber slices (for garnish)

  • Ice cubes for serving

Maple Simple Syrup

  • 2 tablespoons maple syrup

  • 2 tablespoons water

Inspired by Cookie and Kate

Instructions

To prepare the tea component:

  1. Heat the water to a low simmer, either in a teapot or in a saucepan on the stovetop. 

  2. Steep the hibiscus and rose hip tea in the hot water for 3 minutes, then remove the bags. 

  3. Set the tea aside to cool to room temperature, about 20 minutes.

To make the syrup: 

  1.  Combine equal parts maple syrup and water (2 tablespoons each if you’re only making one batch of drinks) in a microwave-safe bowl or small saucepan. 

  2. Warm in the microwave or over the stovetop just until you can completely stir the maple syrup into the water. Set aside.

To serve: 

  1. Fill four medium glasses with ice. Fill each halfway with hibiscus and rose hip tea. 

  2. Top each with about a tablespoon of mandarin juice and 1 teaspoon of the maple simple syrup, and stir to combine. 

  3. Add a few slices of cucumber to each glass. 

  4. Fill the rest of each glass with coconut water, gently stirring afterward to combine. 

  5. Garnish with mandarin slices and fresh mint leaves. 

  6. Serve promptly.

 
 

4. Mint Chamomile Mocktail

This minty and soothing Low FODMAP mocktail combines anti-inflammatory turmeric, calming chamomile tea, and low-FODMAP stevia or maple syrup. The hint of lemon provides a refreshing citrus touch for a hot summer day.


Yields 2 servings

Ingredients

Cucumber Juice:

  • Fresh cucumber

  • 1 small piece of turmeric root

  • Water

Mocktail Base:

  • Fresh mint leaves

  • 2 oz shots of chamomile tea 

  • 1 teaspoon of maple syrup or a few drops of liquid stevia

  • Juice of 1/2 small lemon

  • Ice for serving

  • Mint leaves (for garnish)

  • Cucumber slices (for garnish)

Inspired by Tease Tea


Instructions

To prepare the cucumber juice:

  1. Start by cutting the turmeric root and cucumber into chunks.

  2. Add the cucumber chunks and turmeric into a blender.

  3. Add a splash of water and blend until smooth.

  4. Strain the blended mixture through a fine mesh sieve or cheesecloth to extract the juice.


To prepare the mocktail:

  1. In a cocktail shaker, combine a handful of fresh mint leaves with the cucumber juice.

  2. Lightly muddle the mint leaves with the cucumber juice to release the mint's flavours. Be gentle to avoid tearing the leaves too much.

  3. Add a few drops of liquid stevia to the shaker, adjusting the amount to your taste preference.

  4. Squeeze in the juice of 1/2 small lemon.

  5. Add ice to the shaker.

  6. Pour in the 2 oz shots of chilled chamomile tea (this adds a soothing, aromatic twist to the mocktail).

  7. Secure the lid on the shaker and shake vigorously for about 15 seconds to mix all the ingredients well.

Serve:

  1. Strain the mixture over a glass filled with fresh ice.

  2. Garnish your mocktail with cucumber slices and, if desired, a few fresh mint sprigs for an extra touch of elegance.

  3. Sip and enjoy your refreshing Mint Chamomile Mocktail!


5. Immunity Boosting Ginger Blue Mocktail

Low FODMAP and zingy, just the way we like it. Sip on a refreshing mocktail that’s packed with antioxidants from fresh blueberries and reap the digestive rewards of ginger. The zucchini adds a crisp, cool texture, and the mint leaves offer a soothing touch.


Ingredients

  • 1 teaspoon blueberries

  • 1/4 peeled zucchini, chopped into small cubes 

  • 1 teaspoon grated fresh ginger 

  • A few drops of liquid stevia 

  • 2-3 oz crushed ice

  • 1/2 cup water

  • 1 tablespoon lemon juice

  • Fresh mint leaves (optional, for garnish)

Inspired by the BC Blueberry Council


Instructions

  1. In the bottom of a sturdy cup or mug, combine the fresh blueberries, zucchini cubes, and grated fresh ginger.

  2. Using a muddler, squish all the ingredients together for about a minute to release their flavours.

  3. Add the crushed ice to the cup.

  4. Top up with plain water and a splash of fresh lemon juice for a refreshing twist.

  5. Garnish with fresh mint leaves if desired.

  6. Serve and enjoy your refreshing Immunity Boosting Ginger Blue Mocktail!


Takeaway

Summer season is all about kicking back with a drink in hand. No FODMAPs? No problem! You can enjoy this season while keeping your IBS symptoms in remission.

These five mocktails are both Low FODMAP and IBS-friendly, and bursting with flavour. Cheers to good health and great flavours!

Pst...looking to sip on more delicious drinks? Check out our Five-Step Smoothie Formula blog!

Want to kickstart your relief from IBS symptoms? Our expertly curated Low FODMAP, delicious and and hassle-free 14-day Low FODMAP Meal Plan is here to help.

Want to break free from digestive discomfort, once and for all? Say goodbye to reflux, bloating and bowel irregularities with our 1-on-1 nutrition coaching programs. We help you find symptom remission and nourish to optimize long-term gut microbiome. Check out our 1-on-1 coaching programs.

References

  1. Abedi A, Ghobadi H, Sharghi A, Iranpour S, Fazlzadeh M, Aslani MR. Effect of saffron supplementation on oxidative stress markers (MDA, TAC, TOS, GPx, SOD, and pro-oxidant/antioxidant balance): An updated systematic review and meta-analysis of randomized placebo-controlled trials. Front Med (Lausanne). 2023 Feb 1;10:1071514. doi: 10.3389/fmed.2023.1071514. PMID: 36817799; PMCID: PMC9928952.

  2. Bowman R, Taylor J, Muggleton S, Davis D. Biophysical effects, safety and efficacy of raspberry leaf use in pregnancy: a systematic integrative review. BMC Complement Med Ther. 2021 Feb 9;21(1):56. doi: 10.1186/s12906-021-03230-4. PMID: 33563275; PMCID: PMC7871383.

  3. College of Agricultural Sciences. (n.d.). Red Raspberries. https://foodsci.oregonstate.edu/berryhealth/fact-sheets/red-raspberries

  4. Chiarioni, G., Popa, S. L., Ismaiel, A., Pop, C., Dumitrascu, D. I., Brata, V. D., Duse, T. A., Incze, V., & Surdea-Blaga, T. (2023). The Effect of Polyphenols, Minerals, Fibers, and Fruits on Irritable Bowel Syndrome: A Systematic Review. Nutrients, 15(18), 4070-. https://doi.org/10.3390/nu15184070

  5. Ashktorab, H., Soleimani, A., Singh, G., Amin, A., Tabtabaei, S., Latella, G., Stein, U., Akhondzadeh, S., Solanki, N., Gondré-Lewis, M. C., Habtezion, A., & Brim, H. (2019). Saffron: The Golden Spice with Therapeutic Properties on Digestive Diseases. Nutrients, 11(5), 943-. https://doi.org/10.3390/nu11050943

  6. Womensync. (n.d.). Mocktail on raspberry leaf tea. https://womensync.se/en/blogs/recept/mocktail-pa-hallonbladste

  7. Womensync. (n.d.). Mocktail on raspberry leaf tea. https://womensync.se/en/blogs/recept/mocktail-pa-hallonbladste

  8. Cookie and Kate. (2020b). Refreshing Hibiscus Mocktail. https://cookieandkate.com/hibiscus-mocktail-recipe/

  9. Tease Tea & Wellness Blends. (2024). Refreshing Cucumber Chamomile Mint Mocktail. https://teasetea.com/blogs/lifestyle/refreshing-cucumber-chamomile-mint-mocktail

  10. BC Blueberry Council. (n.d.). Immunity Boosting Ginger Blue Mocktail. https://www.bcblueberry.com/consumer/recipes/beverages/immunity-boosting-ginger-blue-mocktail

 

Hi! I’m Trista

A Registered Dietitian and reproductive health expert. I’m here to help you gain confidence to overcome your Polycystic Ovary Syndrome and digestive health woes, while bettering your relationship with food.

CATEGORIES

Want to kickstart your relief from IBS symptoms? Our expertly curated Low FODMAP, delicious and and hassle-free 14-day Low FODMAP Meal Plan is here to help.

Want to break free from digestive discomfort, once and for all? Say goodbye to reflux, bloating and bowel irregularities with our 1-on-1 nutrition coaching programs. We help you find symptom remission and nourish to optimize long-term gut microbiome. Check out our 1-on-1 coaching programs.

Resources

  1. Abedi A, Ghobadi H, Sharghi A, Iranpour S, Fazlzadeh M, Aslani MR. Effect of saffron supplementation on oxidative stress markers (MDA, TAC, TOS, GPx, SOD, and pro-oxidant/antioxidant balance): An updated systematic review and meta-analysis of randomized placebo-controlled trials. Front Med (Lausanne). 2023 Feb 1;10:1071514. doi: 10.3389/fmed.2023.1071514. PMID: 36817799; PMCID: PMC9928952.

  2. Bowman R, Taylor J, Muggleton S, Davis D. Biophysical effects, safety and efficacy of raspberry leaf use in pregnancy: a systematic integrative review. BMC Complement Med Ther. 2021 Feb 9;21(1):56. doi: 10.1186/s12906-021-03230-4. PMID: 33563275; PMCID: PMC7871383.

  3. College of Agricultural Sciences. (n.d.). Red Raspberries. https://foodsci.oregonstate.edu/berryhealth/fact-sheets/red-raspberries

  4. Chiarioni, G., Popa, S. L., Ismaiel, A., Pop, C., Dumitrascu, D. I., Brata, V. D., Duse, T. A., Incze, V., & Surdea-Blaga, T. (2023). The Effect of Polyphenols, Minerals, Fibers, and Fruits on Irritable Bowel Syndrome: A Systematic Review. Nutrients, 15(18), 4070-. https://doi.org/10.3390/nu15184070

  5. Ashktorab, H., Soleimani, A., Singh, G., Amin, A., Tabtabaei, S., Latella, G., Stein, U., Akhondzadeh, S., Solanki, N., Gondré-Lewis, M. C., Habtezion, A., & Brim, H. (2019). Saffron: The Golden Spice with Therapeutic Properties on Digestive Diseases. Nutrients, 11(5), 943-. https://doi.org/10.3390/nu11050943

  6. Womensync. (n.d.). Mocktail on raspberry leaf tea. https://womensync.se/en/blogs/recept/mocktail-pa-hallonbladste

  7. Womensync. (n.d.). Mocktail on raspberry leaf tea. https://womensync.se/en/blogs/recept/mocktail-pa-hallonbladste

  8. Cookie and Kate. (2020b). Refreshing Hibiscus Mocktail. https://cookieandkate.com/hibiscus-mocktail-recipe/

  9. Tease Tea & Wellness Blends. (2024). Refreshing Cucumber Chamomile Mint Mocktail. https://teasetea.com/blogs/lifestyle/refreshing-cucumber-chamomile-mint-mocktail

  10. BC Blueberry Council. (n.d.). Immunity Boosting Ginger Blue Mocktail. https://www.bcblueberry.com/consumer/recipes/beverages/immunity-boosting-ginger-blue-mocktail

 
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