Low FODMAP Chai Spice Iced Tea
Warm chai spices meet a refreshing iced format in this deeply aromatic drink that feels like a treat without any of the usual digestive worry. Cinnamon, cardamom, cloves, ginger, and black pepper are simmered together until the water turns fragrant and amber, building that classic chai depth entirely from whole spices — no blends or pre-made syrups with hidden high-FODMAP ingredients. Black tea bags steep right into the spiced liquid, and a measured amount of maple syrup (well within the per-serving threshold) adds just enough sweetness to round everything out. Straining the brew through a fine-mesh sieve means you get a silky, clean pour over ice with none of the gritty bits. The cooling step is worth the patience — once it hits the ice, the flavors settle into something genuinely refreshing and complex. This makes four servings, so it's easy to batch ahead and keep a pitcher in the fridge for the week.
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Learn more →Ingredients
4 servings
- 3 cups water
- 3 black tea bags
Ingredient noteBlack tea is only a FODMAP concern when brewed very strong, since natural sugar levels rise with brew strength; this recipe steeps 3 tea bags in about 3 cups of liquid, an ordinary (not strong) brew, so a serving is likely fine on a low FODMAP diet. If you prefer to always avoid black tea bags, please tap it and change its rating to Red.
- 1 cinnamon stick
- 1 tsp fresh ginger, thinly sliced
- 6 green cardamom pods, lightly crushed
- 4 whole cloves
- ¼ tsp black peppercorns
- 3 tbsp maple syrup
For serving
- 1 cup ice cubes, for serving
Instructions
- 1
Combine the water, cinnamon stick, sliced ginger, crushed cardamom pods, whole cloves, and black peppercorns in a medium saucepan. Bring to a boil over medium-high heat, then reduce the heat to medium-low and simmer for 5 minutes, until the liquid is fragrant and lightly amber.
- 2
Remove the saucepan from the heat. Add the tea bags and steep for 4 minutes, then remove and discard the tea bags.
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