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The Regular Girl’s guide to low-FODMAP alcoholic drinks

by | Aug 16, 2018 | Low FODMAP, Recipes

Every girl loves hanging out with friends and maybe even enjoying a cocktail or two. But the ingredients in some alcoholic drinks may cause excess gas, bloating and worse for those suffering from functional gastrointestinal disorders such as IBS. Many are high in FODMAPs, a group of ingredients many tummy-sensitive folks are trying to avoid.

Learn more about FODMAPs.


Which alcohol is low-FODMAP?

Here are the drinks to avoid and ones you can enjoy, in moderation of course.


Wine lovers

Is wine low-FODMAP?

Steer clear from fortified wines, such as Port and Madeira. These contain high levels of fructose, or fruit sugar, a FODMAP no-no. Red, white or sparkling wine are better choices as low-FODMAP alcoholic drinks.

Beer fans

Despite being made from wheat or rye, beer is generally low in FODMAPs because the yeast ferments the grain into alcohol during the production process. Most beer does contain gluten however, so choose a gluten-free option if you’re avoiding the pesky protein.

Mixed drinks aficionados

Gin, vodka and whiskey are all low-FODMAP choices, but rum is high in FODMAPs because it’s high in fructose. Pay very close attention to your mixers. Most soft drinks and juices are high in sugars. Monash University suggests using cranberry juice, which is low in FODMAPs.

FODMAP-friendly wine slushie recipe

Can’t imagine your girl’s night out without a frozen concoction? Try this FODMAP-friendly wine slushie.

1 cup frozen pineapple
1 frozen firm/green banana
1 packet Regular Girl
2 cups white wine
1 cup ice

1. Place fruit into the blender.
2. Sprinkle with Regular Girl.
3. Add wine
4. Blend together. Add additional ice for a thicker consistency.
5. Pour and enjoy.

This drink is equally delicious with blueberries or strawberries. Avoid high-FODMAP fruits such as peaches, mango and cherries.

NOTE: Alcohol can be a gut irritant affecting intestinal motility and absorption. It may also act as a stimulant of gastrointestinal motility. Some people find that alcohol, in any amount, triggers symptoms. We suggest working with your dietitian to determine what’s best for you.


Not picky about your cocktail preferences? 

If you crave variety, you have several options for low-FODMAP alcoholic drinks. You can safely choose from red wine, white wine, sparkling wine, beer, gin, vodka or whisky. 



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  • Regular Girl

    Regular Girl is a complete care system that’s uniquely formulated for women. Our products work with your body to support everything from regularity and gut health to overall balance and nutrition.


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