Low FODMAP Cranberry Orange Sparkling Cooler
Bright, tangy, and beautifully fizzy, this sparkling cooler is the kind of drink that looks like it came from a fancy brunch menu but comes together in minutes with just a pitcher and a few glasses. Fresh-squeezed orange juice and unsweetened cranberry juice form the base, balanced with a squeeze of lime and a touch of maple syrup for natural sweetness. Each ingredient is carefully portioned to stay within established low FODMAP thresholds — the orange juice clocks in at just a quarter cup per serving, the cranberry juice is pure and unsweetened with no added fruit juices, and the maple syrup stays well under the safe limit. That kind of attention to portion size is exactly what makes a recipe like this genuinely trustworthy rather than just "probably fine." The sparkling water gets poured slowly down the side of the glass to keep every sip effervescent, and an optional orange slice or sprig of fresh mint makes it feel festive without any extra fuss. It serves four, so it's perfect for a weekend gathering where not everyone wants to worry about what's in their glass. Refreshing, gorgeous, and completely gut-friendly — this one earns a permanent spot in your rotation.
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Learn more →Ingredients
4 servings
- 1 cup fresh orange juice (from about 3 medium oranges), chilled
Ingredient noteFreshly squeezed orange juice is low in FODMAPs in modest amounts, and this recipe works out to about 1/4 cup per serving, so it is likely fine.
- 1 cup 100% cranberry juice (unsweetened, no added fruit juices), chilled
Ingredient noteA serving of up to about 1/2 cup of cranberry is low in FODMAPs. This recipe contains only about 1/4 cup per serving, making it likely Low FODMAP. If you prefer to always avoid cranberry, please tap it and change its rating to Red.
- 4 tbsp maple syrup
- 2 cups sparkling water, chilled
- 1 tbsp fresh lime juice
For serving
- ice cubes, for serving
- 4 thin orange slices, for garnish (optional)
- fresh mint sprigs, for garnish (optional)
Instructions
- 1
Combine the orange juice, cranberry juice, maple syrup, and lime juice in a pitcher and stir until the maple syrup is fully dissolved.
- 2
Fill four tall glasses with ice. Pour the juice mixture evenly over the ice, filling each glass about halfway.
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