Low FODMAP Kiwi Lime Cooler

Total time30 min

Prep time10 min

Cook time5 min

4.8

(6)

Bright, tangy, and fizzing with fresh flavor, this kiwi-lime cooler is the kind of drink that makes a regular afternoon feel like a little occasion. Ripe kiwis get muddled down into a pulp, strained smooth, and blended with fresh lime juice and a maple syrup simple syrup before sparkling water brings the whole thing to life. Every ingredient is carefully portioned to stay within established low FODMAP thresholds — one kiwi per serving and just a tablespoon of maple syrup each — so you can sip without second-guessing yourself. That kind of precision matters when so many store-bought drinks and flavored sodas hide high-FODMAP sweeteners or fruit concentrates in the fine print. The straining step is a small but smart move that gives you a clean, jewel-toned base rather than a chunky blend, and the optional fresh mint adds a cool herbal lift that makes it feel genuinely special. It serves four, comes together in well under thirty minutes, and is just as welcome at a backyard gathering as it is on a quiet weeknight. Refreshing, gut-friendly, and honestly just delicious.

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Ingredients

4 servings

For the kiwi-lime base

4 ripe kiwis, peeled and roughly chopped
Ingredient note
Kiwi only becomes a problem on a low FODMAP diet in large amounts; this recipe works out to about 1 medium kiwi per serving, well within the range shown to be tolerated, so it is likely Low FODMAP. If you prefer to always avoid kiwi, please tap it and change its rating to Red.
⅓ cup fresh lime juice (from about 3–4 limes)

For the simple syrup

¼ cup maple syrup
¼ cup water

For assembling

2 cups sparkling water, chilled
1 cup ice cubes
¼ cup fresh mint leaves, plus more for garnish (optional)

For serving

lime slices, for garnish (optional)

Instructions

1
Combine the maple syrup and water in a small saucepan over medium heat, stirring until the maple syrup fully dissolves, about 2 minutes. Remove from heat and let cool for 15 minutes until no longer warm to the touch.
2
Place the chopped kiwi in a pitcher and muddle firmly with a muddler or the back of a fork until the fruit is fully broken down into a rough pulp.

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