It seems like every social event or gathering revolves around the same two things: food and drinks. Whether it is a work happy hour, a family dinner, a birthday party, or another celebration, alcohol is often at the center of it. We know that balancing a social life while trying to strictly adhere to the elimination phase of the low FODMAP diet can be a challenge. But how does alcohol fit into the equation? Or does it fit into the low FODMAP diet? Let’s break this down!
Thankfully, some alcoholic beverages are low FODMAP, but not all alcohol has been tested for FODMAP content. Some alcohol has also tested high for FODMAPs. As with a lot of food and beverages on the low FODMAP diet, portion size plays a role here, so moderation is key.
It is also important to note that moderation is always recommended with alcohol consumption, regardless of FODMAP content. Excess alcohol can trigger GI symptoms for anyone, with or without an IBS diagnosis, as it is a known gut irritant. It is important to test your individual tolerance to alcohol, as what works for one person may not work for the next. Everyone’s GI tract is different!
Use the list below as a guide for which alcoholic beverages are low FODMAP at specific portion sizes. Find the full list of high and low FODMAP alcohols on the Fig app.
|Beer||1 can/375 mL is low FODMAP|
|Gin||30 mL is low FODMAP|
|Rum||Rum is NOT low FODMAP and should be avoided during the elimination phase|
|Vodka||30 mL is low FODMAP|
|Whiskey||30 mL is low FODMAP|
|Red wine||1 glass/150 mL is low FODMAP|
|Sparkling wine||1 glass/150mL is low FODMAP|
|Sticky wine||Sticky wine is NOT low FODMAP and should be avoided during the elimination phase|
|Sweet wine||1 glass/150mL is low FODMAP|
|Tequila||1 shot glass/30g is low FODMAP|
|White wine||1 glass/150mL is low FODMAP|
|Dry white wine||1 glass/150mL is low FODMAP|
Not all alcoholic beverages have been tested for FODMAP content, so during the elimination phase of the diet, it is best to avoid these beverages. However as you get into the reintroduction and maintenance phases of the diet, you can test your individual tolerance by starting with a small portion and increasing as tolerated. Some popular beverages that have not been tested for FODMAPs include: hard seltzers and cider.
As mentioned above, practicing moderation with alcohol is key to minimizing symptoms while on a low FODMAP diet. In addition, consider these tips and tricks:
Alcohol can be enjoyed on a Low FODMAP diet! Just note that alcohol may not be tolerated by everyone, regardless of FODMAP content, since it is a known gut irritant. If you do choose to consume alcohol, moderation is key, always test your tolerance, and monitor your symptoms during and after. Cheers!
Fig’s phone app automatically checks if groceries are likely Low FODMAP.
Photo by Zan on Unsplash