Now that autumn has arrived, it’s tempting to cuddle up under a blanket with a warm drink in the cooler climates. But it can be tough to know which drinks you should enjoy when you’re limiting your FODMAP intake. Many herbal teas have high levels of FODMAPs, and many people believe that coffee can trigger symptoms in people with digestive issues, though there is some debate.

Here are three low-FODMAP options that will warm you up without upsetting your digestion.

What are FODMAPs?

FODMAPs are a family of sugars that can pass through the digestive system without being fully absorbed. Bacteria ferment the FODMAPs once they reach the large intestine, which creates gases. In people with a sensitive gut, this gas build-up can lead to digestive symptoms.

Peppermint tea

Peppermint tea is a great option for people with digestive issues like IBS. Evidence suggests that peppermint oil is effective in calming IBS symptoms. While researchers have focused on peppermint oil, not tea, the effect may be because the menthol in peppermint soothes pain receptors and relaxes muscles in the gut. So while peppermint tea hasn’t been examined directly for its effects on symptoms, it’s a low-FODMAP option that may have additional benefits.

Spiced hot chocolate

By using a lactose-free milk and dark chocolate, you can enjoy a low-FODMAP hot chocolate. You can also take advantage of the many low-FODMAP spices to add some seasonal flavours.

Ingredients – Makes 1 serving

• 240ml (8oz) lactose-free milk

• 30g (1oz) of dark chocolate, finely chopped

• 1 teaspoon of sugar, or to your desired sweetness

• 1/4 teaspoon cinnamon

• 1/8 teaspoon nutmeg

• pinch of salt


  1. Bring your lactose-free milk to a simmer in a saucepan using low to medium heat.
  2. Stir in chopped dark chocolate until it’s melted and smooth.
  3. Add cinnamon, nutmeg and a pinch of salt and stir until evenly distributed.

Pumpkin spice latte

If you know that you tolerate a bit of coffee well, you can even make a version of the pumpkin spice latte! This recipe features a bit of real pumpkin, which should be tolerated by most people in small amounts.  It’s also great that you have full control over how much espresso and sugar you add to your drink!

Ingredients – Makes 2 servings

• 2 tablespoon of canned pumpkin purée – Make sure to buy puree that doesn’t have any spices added.

• 2 cups (473 ml) of lactose-free milk or milk substitute

• 1 or 2 shots of espresso

• Maple syrup to desired sweetness – Maple syrup is a fantastic low-FODMAP sweetener, but you can also use a bit of brown sugar if you prefer.

• 1 tablespoon of vanilla extract

• 1/2 a teaspoon of pumpkin pie spice – If you don’t have a premixed pumpkin pie spice, add a pinch each of cinnamon, ginger and nutmeg.


  1. In a heat-proof container, combine pumpkin purée, spices, vanilla, maple syrup and your shot(s) of espresso. Stir until smooth, then split between two mugs.
  2. Heat your lactose-free milk in a sauce pan over low heat, stirring regularly to prevent scalding.
  3. Once your milk is warm, use a handheld milk frother to create foam for the top of your latte. If you don’t have a frother, check out this blog for other ways to create milk foam for your latte!
  4. Using a spoon to hold back your foam, pour your milk into the mugs with the pumpkin purée. Stir to combine, then top with foam.
  5. Sprinkle your foam with a pinch of cinnamon and enjoy!

AIRE is a pocket-sized breath analysis device. It helps people with chronic digestive issues determine the foods that work best with their digestive system. To learn more about AIRE, visit

These recipes are low FODMAP to the best of our knowledge. However, FODMAP testing is an ongoing area, and can sometimes lead to changes in these recommendations.

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