IBS and Alcohol: Can I Drink Low FODMAP Alcohol if I Have IBS?

With patio season finally on the radar, you may be craving a summery drink and wondering if IBS and alcohol can co-exist. After all, a little sip of your favourite cocktail couldn't hurt... could it?

According to Healthline, there’s no definitive answer, but there are some guidelines when it comes to IBS and alcohol consumption. For many, the safest approach is to stick with low FODMAP alcohol options, as these are less likely to irritate a sensitive gut.

How does alcohol interact with IBS?

Alcohol’s interaction with Irritable Bowel Syndrome seems to be highly personal, varying from individual to individual. We know for sure that alcoholic beverages have several effects on the digestive system, from the esophagus down to the intestines.

Some studies have shown that alcohol is closely tied to the Low FODMAP diet, since it decreases the absorption and movement of carbohydrates, like FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). This can also increase its side effects and may trigger IBS symptoms, such as bloating, gas, pain, and irritation. This is why investing in low FODMAP alcohol is always the best approach to enjoy your time without upsetting your stomach.

Are there any alcoholic drinks for sensitive stomachs?

Yes, it’s not all bad news! If you’re wondering what the best drink for IBS is, Monash University has actually looked into the question and come up with high FODMAP and (low FODMAP alcohol) lists. These can give you a better idea of what type of bevy is okay to pick up this summer (or year-round!).

Low FODMAP alcoholic drinks to try:

• Beer (opt for gluten-free if possible; many people ask “is beer low FODMAP?” and the answer is yes, in small amounts)
  

• Red, white, or sparkling wine (so if you’ve wondered “is wine low FODMAP?” – the answer is generally yes, as long as it’s low sugar)
  

• Whiskey
  

• Vodka (yes, vodka is low FODMAP when consumed in moderation)
  

• Gin is also a low FODMAP alcohol option
  
  

High FODMAP alcoholic drinks to avoid:

• Cider
  

• Rum
  

• Sherry
  

• Port
  

• Sweet dessert wine
  
  

Of course, it’s not only the type of alcohol that matters but also the quantity. Even with low FODMAP alcohol, try sticking with 5 ounces per serving and avoid high FODMAP mixers like soda or fruit juice.

When in doubt, try the 3 phases of the FODMAP diet

As we said, when it comes to alcohol and IBS, everyone is different. And while moderation is key, you can also apply the 3 phases of the Low FODMAP diet to your favourite drinks. Through elimination, reintroduction, and reintegration, you’ll quickly become more conscious of what works for your sensitive stomach and what doesn’t.

Once you’ve picked out the problematic drinks in your diet, you can start swapping those high FODMAPs for low FODMAP alternatives. Document your symptoms for a few weeks and see if there’s a noticeable improvement in your IBS symptoms after an evening on the patio.

If you’re looking for a great gut-friendly recipe to get you started, give our Cran-Raspberry Low FODMAP Mimosa a try – it looks super fancy and festive, and tastes delicious too.

Cheers!

For more low-FODMAP recipes, head to Fody’s recipe section, or start shopping our gut-friendly foods today!

FAQs 

Is Beer Low FODMAP?

Is beer low FODMAP? The answer depends on the type of beer and your personal sensitivity. Some people with IBS tolerate regular lagers or pilsners in small portions, such as one can (around 375 ml). However, beer may still cause digestive symptoms due to its ingredients, carbonation, and alcohol content. Gluten-containing grains used in brewing are a common trigger—not because of FODMAPs, but due to gluten sensitivity or intolerance. Gluten-free beer is often a safer option for those with digestive issues. Be cautious with flavored or craft beers, as they can include high FODMAP alcohol additives like fruit concentrates, honey, or added sugars. While beer might be tolerated by some, it’s not the best alcohol for IBS, especially if symptoms like bloating or cramping are common.

Is Wine Low FODMAP?

Wondering “Is wine low FODMAP?” Dry varieties of wine are generally considered low in FODMAPs when consumed in moderation. A single glass—about 150 ml—of dry red, white, rosé, or sparkling wine can often be enjoyed without triggering IBS symptoms. However, sweet wines, such as dessert wines, sherries, and ports, tend to contain more fermentable sugars and are typically categorized as high FODMAP alcohol. These are more likely to cause gas, bloating, or discomfort. As with all alcoholic beverages, moderation is key. Even if a wine is low in FODMAPs, alcohol itself can irritate the digestive tract. To reduce the chance of symptoms, stick to one serving, choose dry wine, and avoid mixing with sugary mixers or high FODMAP foods.

What Is the Best Alcohol for IBS?

If you're looking for the best alcohol for IBS, go for drinks that are low in fermentable sugars and consumed in small portions. Some of the most low FODMAP alcohol options include:

• Distilled spirits like vodka, gin, whiskey, tequila, and brandy have little to no residual sugars.

• Dry red, white, or sparkling wine – safe in a 150 ml glass.

• Gluten-free beer – may be better tolerated than regular beer, though still best in limited amounts.

On the flip side, avoid high FODMAP alcohol options such as:

• Rum – often contains excess sugar and fermentable carbs.

• Cider – typically made from apples or pears, which are high in FODMAPs.

• Sweet wines and liqueurs – usually rich in added sugars and fructose.

Ultimately, alcohol can be a gut irritant, so even low FODMAP options should be introduced gradually and with care. Keeping a food and drink journal can help you track what your body handles best.