Low FODMAP Sparkling Coconut Lime Iced Tea
This drink is everything a summer glass should be — creamy, citrusy, lightly sweet, and finished with a satisfying fizz. Full-fat coconut milk gives it a silky, almost tropical richness that pairs beautifully with the brightness of fresh lime juice and the depth of a strong black tea base. Sweetened with maple syrup at a portion that stays well within low-FODMAP thresholds, it's a genuinely indulgent-feeling drink that doesn't require any compromise. So many flavored drinks and bottled teas hide high-fructose corn syrup, honey, or other high-FODMAP sweeteners, making this homemade version a much safer and more satisfying choice. The method is simple — steep, sweeten, chill, and top with sparkling water right before serving — so the bubbles stay lively and the coconut milk stays beautifully suspended. It makes four generous glasses, which means it's just as at home at a weekend brunch as it is on a quiet afternoon when you need something a little more special than plain water. Garnish with a lime wedge and a sprig of mint and it looks like something you'd pay way too much for at a café.
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Learn more →Ingredients
4 servings
For the tea base
- 3 cups water
- 4 black tea bags
Ingredient noteBlack tea is only a FODMAP concern when brewed very strong, since natural sugar levels rise with brew strength; this recipe steeps 4 tea bags in about 5 1/2 cups of liquid, weaker than a typical cup of tea, 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.
- 3 tbsp maple syrup
- ½ cup full-fat coconut milk
- 3 tbsp fresh lime juice (from about 2 limes)
- ¼ tsp fine salt
To finish
- 2 cups plain sparkling water, chilled
For serving
- ice, for serving
- lime slices or wedges, for serving (optional)
- fresh mint sprigs, for serving (optional)
Instructions
- 1
Bring 3 cups of water to a boil in a small saucepan over high heat. Remove from the heat, add the tea bags, and steep for 4–5 minutes, until the tea is deep amber and full-flavored.
- 2
Remove and discard the tea bags. Stir in the maple syrup and salt until fully dissolved.
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