Low FODMAP Garden Mint Citrus Cooler
This bright, fizzy cooler is everything you want on a warm afternoon — fresh citrus, cool mint, and just enough sweetness to feel like a treat without going overboard. The mint simple syrup is made by steeping bruised fresh leaves in warm water and maple syrup, which gives the whole drink a clean, herbal backbone that feels genuinely homemade. Freshly squeezed orange and lime juice bring real citrus punch, and the chilled sparkling water keeps things light and effervescent right to the last sip. Navigating drinks on a low-FODMAP plan can be trickier than it sounds — many flavored sodas and store-bought lemonades sneak in high-fructose corn syrup or fruit juice concentrates that can cause problems. Here, every ingredient is straightforward and portion-controlled, with the maple syrup divided across four servings to stay within a manageable range. It comes together in about 20 minutes of mostly hands-off time and serves four, making it an easy pick for a backyard gathering or a quiet solo afternoon. Garnish with a lime wedge and a sprig of fresh mint and it looks as good as it tastes.
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Learn more →Ingredients
4 servings
For the mint simple syrup
- ½ cup water
- ½ cup maple syrup
- ½ cup fresh mint leaves, loosely packed, plus more for garnish
For the cooler
- 1 cup fresh orange juice (from about 3 medium oranges)
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.
- ⅓ cup fresh lime juice (from about 3 limes)
- 3 cups sparkling water, chilled
- 2 cups ice cubes
For serving
- 4 lime wedges (optional)
- 4 small fresh mint sprigs (optional)
Instructions
- 1
Combine the water and maple syrup in a small saucepan over medium heat, stirring until the maple syrup fully dissolves, about 2 minutes. Remove from the heat.
- 2
Add the mint leaves to the warm syrup and press them gently with a muddler or the back of a wooden spoon until fragrant and slightly bruised. Let the mint steep for 15 minutes, then strain through a fine-mesh strainer into a pitcher, pressing the leaves to extract as much syrup as possible. Discard the spent mint.
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