Low FODMAP Pineapple Ginger Garden Cooler
This refreshing blended drink is exactly the kind of thing you want on a warm afternoon — bright with tropical pineapple, zingy with fresh ginger and lime, and finished with a cool cucumber infusion that makes it taste almost spa-like. Each ingredient is carefully portioned so the whole pitcher stays gut-friendly, which can be genuinely tricky with fruit-forward drinks that often sneak in high-fructose juices or sweeteners that trigger symptoms. Here, a small amount of maple syrup does the sweetening, well within the safe threshold per serving, and fresh pineapple carries most of the natural sweetness on its own. The blending-and-straining method gives you a silky, pulp-free base that feels polished without any complicated technique. A short cucumber steep in the fridge adds a subtle, cooling depth before the sparkling water goes in at the end, keeping the bubbles lively. It makes four generous glasses, so it's just as good for a quiet solo afternoon as it is for a small gathering where everyone at the table is watching what they drink.
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Learn more →Ingredients
4 servings
- 3 cups fresh pineapple chunks (about ½ medium pineapple), peeled and cored
Ingredient noteA serving of up to about 1 cup of pineapple is low in FODMAPs, and this recipe stays within that amount, making it likely Low FODMAP. If you prefer to always avoid pineapple, please tap it and change its rating to Red.
- 1 cup cold water
- 1 tbsp fresh ginger, peeled and finely grated
- 2 tbsp fresh lime juice (about 1 lime)
- 1 tbsp maple syrup, plus more to taste
- ½ medium english cucumber, thinly sliced
- 8 fresh mint leaves
- 2 cups sparkling water or still water, chilled
For serving
- ice cubes, for serving
- fresh mint sprigs, for serving (optional)
- lime wedges, for serving (optional)
Instructions
- 1
Add the pineapple chunks, cold water, grated ginger, lime juice, maple syrup, and mint leaves to a blender. Blend on high until completely smooth, about 30–45 seconds.
- 2
Set a fine-mesh strainer over a pitcher and pour the blended mixture through it, pressing gently on the solids with a spoon to extract as much liquid as possible. Discard the pulp.
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