Low FODMAP Vanilla Berry Mocktail

Total time25 min

Prep time10 min

Cook time5 min

4.8

(19)

Fresh strawberries and blueberries get muddled together with a quick homemade vanilla-maple syrup, then shaken over ice and strained into sparkling water for a drink that looks like something from a fancy cocktail bar. The result is bright, lightly sweet, and beautifully fizzy — the kind of thing you want to sip slowly on a warm afternoon. Gut-friendly drinking can feel limiting, especially when so many flavored drinks and syrups are loaded with high-fructose corn syrup, honey, or fruit juices that can trigger symptoms. Here, the sweetener is pure maple syrup, portioned carefully so each serving stays comfortably within safe thresholds, and the berry quantities are dialed in the same way. A squeeze of fresh lemon juice ties everything together with just enough brightness to balance the vanilla warmth. It makes two generous glasses, so it's perfect for sharing — or for treating yourself twice.

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Ingredients

2 servings

For the vanilla-maple syrup

3 tbsp maple syrup
3 tbsp water
½ tsp pure vanilla extract

For the mocktail

10 medium strawberries, hulled and halved (about 125 g)
Ingredient note
A serving of up to about 5 strawberries is low in FODMAPs. This recipe works out to right about that much per serving, so it is likely Low FODMAP, though it does not leave room for a second helping. If you prefer to always avoid strawberries, please tap it and change its rating to Red.
¼ cup fresh blueberries (about 40 g)
1 tbsp fresh lemon juice
1 cup ice cubes
1 ½ cups sparkling water, chilled

For serving

2 sprigs fresh mint (optional)
2 lemon slices (optional)

Instructions

1
Combine the maple syrup and water in a small saucepan over medium heat, stirring until the syrup dissolves, about 2 minutes. Remove from the heat, stir in the vanilla extract, and let the syrup cool for 10 minutes until it reaches room temperature.
2
Add the strawberries and blueberries to a cocktail shaker or large jar. Muddle firmly with a muddler or the back of a wooden spoon until the berries are fully crushed and juicy, about 30 seconds.

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