Low FODMAP Hibiscus Berry Infused Water
This infused water is the kind of thing that makes a plain glass feel like a spa moment — deep ruby-red from the hibiscus concentrate, dotted with sliced strawberries, cool cucumber, and fresh mint. The color alone is enough to stop people mid-conversation. A quick simmer with dried hibiscus flowers and a touch of maple syrup builds a fragrant concentrate that anchors the whole pitcher, and then cold water and fresh produce do the rest of the work while it chills in the fridge. Staying comfortable on a low-FODMAP plan can make flavored drinks tricky, since many store-bought options sneak in high-fructose sweeteners or fruit blends that don't sit well. Here, the maple syrup is used in a small enough quantity that each of the six servings stays well within safe limits, and the strawberries land at roughly two to three slices per glass — comfortably inside the threshold for that fruit. English cucumber and mint round things out without adding any digestive stress. Make a pitcher on Sunday and you'll have something beautiful to reach for all week. Serve it over ice with a squeeze of lemon or lime for a little extra brightness.
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Learn more →Ingredients
6 servings
For the hibiscus concentrate
- 2 tbsp dried hibiscus flowers
Ingredient noteLow FODMAP depends on portion. Hibiscus here is steeped and then strained out, so very little is actually consumed, making it likely low FODMAP. If you prefer to always avoid hibiscus, please tap it and change its rating to Red.
- 2 cups water
- 1 tbsp maple syrup
For the pitcher
- 6 cups cold water
- 1 cup fresh strawberries, hulled and sliced
Ingredient noteA serving of up to about 1/3 cup of strawberries is low in FODMAPs. This recipe contains only about 2 2/3 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid strawberries, please tap it and change its rating to Red.
- ½ medium english cucumber, thinly sliced
- ¼ cup fresh mint leaves, lightly packed
- 1 cup ice cubes
For serving
- lemon or lime wedges, for serving (optional)
Instructions
- 1
Combine the dried hibiscus flowers and 2 cups of water in a medium saucepan. Bring to a gentle simmer over medium heat, then remove from the heat and stir in the maple syrup until dissolved.
- 2
Let the hibiscus steep for 10 minutes, then pour through a fine-mesh strainer into a large pitcher, pressing gently on the flowers to extract all the liquid. Discard the spent flowers.
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