Alcohol & Safely Navigating the Festive Season

Low Fodmap For Life

Early in my journey on the low fodmap diet it became evident that I needed to be careful about the alcohol choices I was making, and so I have put together a simple guide to making the best low fodmap choices. 

This is a re-post of one of my most popular posts – alcohol and the low fodmap diet! If you are heading to a lot of Christmas parties, or just thinking about how to navigate low key family events, this simple guide will help you through.

Firstly I will be upfront and point out what you probably already know, if not suspect: alcohol is a gut irritant and in all forms can be problematic if you have IBS. I know for myself, regardless of what form of alcohol I consume it will effect me, either during the night or early the next morning. If I am completely honest with myself I am much better off without alcohol, but like many of you, I also enjoy the social aspects of drinking.

If you do decide to have a drink, these are some low fodmap guidelines to help you make the best choices.

Low Fodmap Choices:

  • Red wine
  • White wine (dry or sweet)
  • Sparkling wine or champagne
  • Beer (if you are gluten intolerant, as I am, choose gluten-free beer only)
  • Gin (straight or with low fodmap mixers)
  • Vodka (straight or with low fodmap mixers)
  • Whiskey (straight or with low fodmap mixers – please note this may not be suitable if you are gluten intolerant)
  • Low fodmap mixers: most sodas/soft drinks, lime juice, fresh lime, soda water, cranberry juice (up to 250ml), sugar syrup


  • Low alcohol or Low GI wine
  • Dessert wine
  • Fruit mixers, with the exception of cranberry juice, but restrict this to no more than 250ml
  • Most cocktails are high fodmap due to fruit juice or agave syrup ingredients
  • Rum
  • Cider
  • Most liqueurs
  • Also avoid drinking on an empty stomach

Usually, I will choose white wine or vodka with fresh lime and soda. A white wine spritzer (half wine, half soda water) is also refreshing on hot evenings! Occasionally, if I am out and everyone is ordering a cocktail I might choose a caprioska made with lime and vodka or a cosmopolitan as I find these are the best low fodmap cocktail options.

Let me know if you find any great low fodmap cocktail recipes!

All the best,


3 thoughts on “Alcohol & Safely Navigating the Festive Season

    • Hi Cherie, the Monash Uni app says that champagne and white wine are OK in small amounts. Have you heard that they are not OK? I personally find that they do trigger symptoms for me, but still I do love them, especially this time of year… 🙂


  1. I’d read an article that said more than 1 glass of wine was not suitable on the low fodmap. I’ve not yet started the diet (starting new treatment combined with low fodmap diet after Christmas) but do find wine a trigger so this seems to make sense. I was also advised by my doctor that sweeteners are not good so am guessing anything mixed with diet sodas would not be suitable either? Might have to say goodbye to my favourite rum and diet coke 😦


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