Low FODMAP Chilled Turmeric Ginger Sparkling Cooler
This golden, fizzy cooler is exactly the kind of refreshing drink that feels special without requiring any real effort. A quick stovetop syrup made with fresh ginger, ground turmeric, maple syrup, and a pinch of black pepper forms the flavor backbone — warm, a little spicy, and deeply aromatic. Once strained and chilled, it gets stirred together with fresh lemon juice and topped with sparkling water for a drink that's bright, effervescent, and genuinely satisfying. Navigating a low-FODMAP lifestyle can make even simple beverages tricky, since many store-bought drinks and flavored sodas sneak in high-FODMAP sweeteners or fruit concentrates. Here, maple syrup is used at a controlled portion — about two tablespoons per serving — which keeps it within a gut-friendly range, and every other ingredient is naturally easy on digestion. The whole batch serves four, so it's just as good for a quiet afternoon as it is for having people over. Garnish with lemon slices and fresh mint if you want it to look as good as it tastes.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
For the turmeric-ginger syrup
- 1 cup water
- ½ cup maple syrup
- 2 tbsp fresh ginger, peeled and thinly sliced
- 1 tsp ground turmeric
- ¼ tsp black pepper, freshly ground
For the cooler
- ½ cup fresh lemon juice (from about 3–4 lemons)
- 3 cups sparkling water, chilled
- 2 cups ice cubes
For serving
- lemon slices, for serving (optional)
- fresh mint sprigs, for serving (optional)
Instructions
- 1
Combine the water, maple syrup, sliced ginger, ground turmeric, and black pepper in a small saucepan over medium heat. Stir to dissolve the syrup, then bring to a gentle simmer and cook for 5 minutes, until the syrup is fragrant and lightly deepened in color.
- 2
Remove the saucepan from the heat and let the syrup steep for 10 minutes, then pour it through a fine-mesh strainer into a heatproof pitcher or jar, pressing the ginger slices to extract their liquid. Discard the solids.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!