Café-style chai lattes are usually off the table when you're managing a sensitive gut — store-bought versions are loaded with honey, high-fructose syrups, and mystery "natural flavors" that can trigger symptoms fast. This homemade version sidesteps all of that by building a fragrant spiced concentrate from scratch using black tea, cinnamon, ginger, cardamom, and black pepper, then sweetening it with maple syrup kept well within a gut-friendly threshold. The result is bold, warming, and deeply aromatic — everything you want from a chai, served over ice for a refreshing twist. Poured over cold milk and a generous heap of ice, it has that layered, coffeehouse look without any of the ingredient guesswork. The concentrate can be made ahead and chilled, so you're just minutes away from a gorgeous glass whenever the craving hits. It makes two servings, which means it's just as good for a quiet morning alone as it is for sharing with someone who deserves a treat.
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Black tea is only a FODMAP concern when brewed very strong, since natural sugar levels rise with brew strength; this recipe steeps 2 tea bags in about 2 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.
Combine the water, ground cinnamon, ground ginger, ground cardamom, and black pepper in a small saucepan. Bring to a simmer over medium heat, then reduce to low and simmer for 3 minutes, until the spices are fragrant and the liquid is lightly colored.
Remove the pan from the heat, add the tea bags, and steep for 5 minutes. Remove and discard the tea bags without squeezing them.
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