Low-FODMAP Mocktails & Gut-Friendly Drinks to Keep You Cool

When the sun is blazing and summer’s in full swing, staying cool with a refreshing drink feels like the ultimate treat. But if you’re living with IBS, those sweet lemonades, fizzy sodas, and tropical cocktails might not sit so well. Many popular summer drinks are packed with high-FODMAP ingredients like honey, high-fructose corn syrup, or fruit juices that can upset your gut. The good news? There are plenty of Low FODMAP, IBS friendly drinks that taste just as delicious—without the discomfort.

If you’re following the best diet for IBS, you probably already know how important it is to watch out for hidden triggers. That includes drinks! Beverages made with apple juice, mango, watermelon, agave, or artificial sweeteners like sorbitol can lead to bloating, cramps, and gas. That’s why we’re sharing a few gut-friendly summer drink ideas that not only taste great but also support your digestive health. Whether you’re hanging poolside, hosting a BBQ, or just relaxing after a long day, these Low FODMAP mocktails are here to keep you cool—and comfortable.

1. Sparkling Strawberry Mint Cooler

This fruity mocktail is sweet, light, and perfect for hot afternoons. To make it, muddle 3-4 sliced strawberries with a few fresh mint leaves in a glass. Add ice and top it with plain soda water and a splash of 100% cranberry juice (just a splash—cranberry juice is Low FODMAP in small amounts). Stir and sip. It’s refreshing, gut-friendly, and easy to whip up anytime. 

2. Lemon Ginger Fizz

Ginger is well known for its benefits to digestive health, making this drink both tasty and tummy-soothing. Mix fresh lemon juice, a few slices of fresh ginger (or ginger tea that’s been cooled), and soda water over ice. Add a teaspoon of maple syrup or a Low FODMAP sweetener if desired. Garnish with a lemon slice. This drink is zesty, bubbly, and perfect for calming your stomach on a stressful or hot day.

3. Coconut Lime Refresher

This one feels like a tropical vacation in a glass—but it’s still IBS friendly. Mix ½ cup of lactose-free coconut milk (the kind you’d find in a carton, not the can) with fresh lime juice, ice, and a dash of maple syrup. Shake it or stir well, and serve with a lime wedge. Coconut milk is Low FODMAP in small servings, so stick to about half a cup to keep it gut-friendly.

4. Cucumber Basil Spritz

This mocktail is clean, crisp, and super hydrating—perfect for a spa day or a patio party. Muddle sliced cucumber and fresh basil leaves in a glass, then add ice and soda water. You can also squeeze in a bit of lemon or lime for a citrus twist. This combo supports hydration and digestive health while keeping your FODMAP levels low. It’s a great choice when you’re looking for something different from the usual sweet drinks.

5. Iced Herbal Teas (Without the Triggers)

Not every drink needs bubbles or fruit to be refreshing. Unsweetened herbal teas like peppermint, ginger, rooibos, or chamomile are naturally Low FODMAP and can be brewed, cooled, and poured over ice for a simple summer sip. Avoid teas that include chicory root, inulin, or “natural flavors,” as they can sneak in FODMAPs that might upset your gut.

6. Watermelon-Free Slushie

Watermelon is a high-FODMAP fruit, but you can still enjoy a fruity frozen drink with safer options. Blend frozen strawberries, a splash of lactose-free milk or almond milk (check labels for Low FODMAP approval), and a teaspoon of maple syrup for sweetness. It’s icy, tasty, and totally IBS-friendly. Bonus: it feels like a treat, but won’t weigh your gut down.

Drink Tips for Staying Gut-Friendly This Summer

When choosing drinks, always check labels for high-FODMAP ingredients. Avoid artificial sweeteners like sorbitol, mannitol, and xylitol, and steer clear of juices like apple, pear, and mango, which are common triggers. Carbonated drinks can also be tricky—some people with IBS do just fine with soda water, while others find bubbles lead to bloating. Pay attention to how your body reacts.

Hydration is key for everyone, but especially important when you’re managing IBS. Dehydration can make symptoms worse, so try to keep water with you at all times—especially in the heat. Infuse your water with Low FODMAP fruits like orange slices, cucumber, mint, or strawberries to keep things interesting.

If you’re hosting a summer get-together, consider setting up a DIY Low FODMAP drink station with safe ingredients so everyone can make their own refreshing, gut-friendly creations. Include options like soda water, fresh herbs, citrus wedges, and safe sweeteners. And don’t forget the ice!

Adding gut-friendly drinks to your FODMAP grocery list is one of the easiest ways to stay on track during summer. Keep ingredients like soda water, maple syrup, herbal teas, and fresh fruits on hand so you’re always prepared to mix up something safe and satisfying. You can even prep your mocktail ingredients ahead of time and take them with you to BBQs or picnics.

Managing IBS in the summer doesn’t mean giving up fun, flavor, or that perfect patio drink. With the right ingredients and a little planning, your glass can stay full—and your gut can stay calm. So go ahead, pour yourself a Low FODMAP mocktail, sit back, and enjoy the sunshine.