The low FODMAP diet is a temporary elimination plan used to manage the symptoms of Irritable Bowel Syndrome (IBS) by reducing the intake of specific carbohydrates. Navigating this diet can be complex, and everyday comfort items like herbal tea often raise questions about their safety. Since beverages are simply water infusions of plant material, the concern is whether the fermentation-causing sugars, known as FODMAPs, are extracted into the drink. This guide provides clarity on which herbal teas are safe and which pose a risk.
What Defines a Low FODMAP Beverage?
FODMAPs are short-chain carbohydrates, including fructans, polyols, and lactose, that are poorly absorbed in the small intestine. When they pass into the large intestine, gut bacteria rapidly ferment them, producing gas and causing symptoms like bloating and pain. Herbal teas are infusions, meaning the FODMAP content of the final drink depends entirely on how much of these water-soluble compounds are pulled from the dried plant material during steeping.
The solubility of the FODMAPs present in the herb determines the beverage’s safety profile. If a plant contains high levels of fructans, a longer steeping time will draw more of those fructans into the water, increasing the FODMAP load of the drink. A very strong brew of a tea that is normally considered safe can therefore become high FODMAP.
Safe Sips: Commonly Recommended Low FODMAP Herbal Teas
Several herbal teas are widely accepted as safe options for those following a low FODMAP diet because they contain very low levels of fermentable carbohydrates or the compounds are not easily extracted into water. Peppermint tea is a well-known safe choice that may be beneficial for gut discomfort. Its active compound, menthol, helps relax the muscles of the gastrointestinal tract, easing spasms and abdominal pain common in IBS.
Ginger tea is another excellent option, often used to soothe nausea and support digestive function. Ginger compounds stimulate digestive enzymes and help increase the speed of gastric emptying. This tea remains low FODMAP even with a longer steeping time. Rooibos, a caffeine-free tea derived from a South African shrub, is also confirmed to be low FODMAP and offers a naturally sweet, nutty flavor.
Other low FODMAP choices include lemon balm tea, which may help reduce gastrointestinal spasms and gas, offering a calming effect that can be helpful for stress-related symptoms. Pure green and white teas, derived from the Camellia sinensis plant, are also safe because their minimal processing results in fewer extracted fructans compared to black tea. For green tea, a strong brew is safe for consumption, but always check pre-packaged blends for high FODMAP fruit or herb additives.
Navigating Risk: Herbal Teas That Are Often High FODMAP
Some popular herbal varieties contain high concentrations of FODMAPs that are easily released into the water, making them unsuitable for the elimination phase of the diet. Chamomile tea, despite its reputation as a calming beverage, is high in fructans regardless of steeping time. This means it should be strictly avoided during the initial phase of the low FODMAP diet.
Fennel tea is often recommended for digestive issues but contains problematic polyols and fructans. Even weakly brewed, its FODMAP content is high enough to cause symptoms in sensitive individuals. Complex spice blends, such as traditional chai tea, are also high-risk because they often include high FODMAP spices and can become high in fructans if steeped for longer than one to two minutes.
Other teas to approach with caution include dandelion root tea and oolong tea. Both can become high in fructans if steeped for longer than a couple of minutes. It is also important to scrutinize herbal tea blends, as many contain high FODMAP prebiotic ingredients like chicory root or inulin, which are concentrated sources of fructans. These ingredients are often added to teas marketed for “gut health,” making them unsuitable for IBS management.
Preparation and Additives for FODMAP Safety
The manner in which any tea is prepared can introduce high FODMAP content, even if the base tea is inherently safe. Steeping time is a significant factor, as longer infusion increases the extraction of water-soluble FODMAPs like fructans, turning a safe tea into a high-risk one. For teas like black tea or chai, steeping for no more than one to two minutes is often the recommendation to keep the fructan concentration low.
Additives commonly used in tea can also unintentionally increase the FODMAP load. Honey, a popular sweetener, contains excess fructose and is classified as high FODMAP. Similarly, agave syrup and certain artificial sweeteners containing polyols like sorbitol or mannitol should be avoided. Instead, safe low FODMAP sweeteners include pure maple syrup, white sugar, or a small amount of cane sugar. When adding milk, it is necessary to use lactose-free cow’s milk or low FODMAP plant-based alternatives like almond, rice, or macadamia milk.