Low FODMAP Sparkling Orange Cinnamon Iced Tea

Total time1 hr 20 min

Prep time10 min

Cook time10 min

Low FODMAP Sparkling Orange Cinnamon Iced Tea

This drink is the kind of thing you'd order at a fancy café and then immediately wish you could make at home — and now you can. Bright citrus from fresh orange slices, warm spice from a homemade cinnamon syrup, and the satisfying fizz of sparkling water all come together in a glass that feels genuinely special. Managing a sensitive gut often means scanning every label for hidden high-FODMAP sweeteners or fruit juices, but this recipe keeps things clean and controlled from start to finish. The cinnamon syrup is made from scratch with just sugar, water, and whole cinnamon sticks, so you know exactly what's going in. Orange is used in a moderate, portion-conscious amount — one medium orange spread across four servings — keeping each glass well within a comfortable range. The tea base itself is straightforward black tea steeped in plain water, with no sneaky additives to worry about. Serve it over ice with an optional sprig of fresh mint and you've got a refreshing, crowd-pleasing drink that works for a summer afternoon or a weekend brunch for four.

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Ingredients

4 servings

For the tea base

4 cups water
4 black tea bags
Ingredient note
Black 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 6 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.
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1 medium orange, thinly sliced into rounds

For the cinnamon syrup

½ cup water
½ cup white sugar
2 cinnamon sticks

For serving

2 cups sparkling water, chilled
ice cubes, as needed
fresh mint sprigs (optional)

Instructions

1
Combine the 1/2 cup water, white sugar, and cinnamon sticks in a medium saucepan over medium heat, stirring until the sugar is fully dissolved, about 3–4 minutes. Bring to a gentle simmer, then remove from the heat and let the cinnamon sticks steep in the syrup for 15 minutes.
2
Strain the syrup through a fine-mesh strainer into a small bowl or jar, discarding the cinnamon sticks. Set the syrup aside to cool.

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