15+ Low FODMAP Teas to Try

15+ Low FODMAP Teas: Comprehensive List & Expert Guidance

Blog, FODMAPs, Herbal medicine / November 21, 2023

If you’re navigating irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) and you’re in the early phases of a low FODMAP elimination diet, you may be wondering which types of tea are safe and possibly even beneficial for you to drink.  Enter: low FODMAP teas!  (They aren’t always 100% “IBS friendly” – but going this route can be a great place to start when you’re unsure.)

In this article you’ll learn which types and specific quantities of tea are considered to be low FODMAP, and which teas are high in FODMAPs (according to the Monash FODMAP App).

As an added bonus, I’ve also included a list of untested caffeinated and caffeine-free teas that are most likely low FODMAP (and generally well tolerated by individuals with IBS/SIBO), based on my clinical experience and observations.

Let’s dive in!

Disclaimer:  This article was written for general education purposes, not to replace medical and nutritional advice from a doctor and registered dietitian. Always make sure you’re working with your treatment team to receive custom advice tailored to your individual needs!

Affiliate disclosure:  This article contains affiliate links*.  As an Amazon Associate and a proud affiliate of Mountain Rose Herbs* , I may make a small commission on qualifying purchases at no extra cost to you.

Tea, FODMAPs, and IBS

As you may already know, the low FODMAP diet is a  6- to 8-week elimination diet which can help up to ~75% of IBS sufferers reduce unwanted symptoms such as gas, bloating, diarrhea, and/or constipation. (1)

However, before we dive into the list of high and low FODMAP teas, it’s important to keep in mind that the low FODMAP diet is not 100% customized to YOU!  Bio-individuality is always a factor to consider.  (In other words, one size never fits all.)

  • Just because a tea is low FODMAP doesn’t mean it’s safe and beneficial for you to drink.
  • On the other hand, just because a tea is high in FODMAPs doesn’t mean you’re going to react to it from an IBS standpoint.

For example, in my clinic, some people with a caffeine sensitivity may not be able to tolerate low FODMAP teas that contain caffeine. (More on caffeine and IBS here!)

I’ve also noticed that lots of folks with IBS actually feel better when they drink chamomile tea, which is technically high in FODMAPs. (Read more about my favorite types of tea for digestion here.)

TLDR:  Make sure you’re keeping a detailed food-symptom journal (such as my IBS Food Diary*) and working with a FODMAP-informed gut health dietitian nutritionist to help you figure out which foods will work best for your body!  

But in the meantime, it may still be worth choosing from the following list of 15 low FODMAP teas as a starting point.

Monash-approved low FODMAP tea list

This round-up is based on data I collected directly from the Monash University FODMAP App. 

  • Monash University is the leading expert in FODMAPs! They’ve run lab tests to measure the quantities of FODMAPs such as fructose, lactose, mannitol, sorbitol, galacto-oligosaccharides (GOS), and fructans in hundreds of foods and herbs.

According to Monash, any of the following can be enjoyed hot or cold, in a serving of up to 250 milliliters, ~8 ounces, or ~1 cup.

Caffeinated

  • Black tea (weak, infused for only 1-2 minutes)
  • Weak chai (infused for only 1-2 minutes)
  • Green tea (infused up to 3-5 minutes)
  • Matcha (up to 1 teaspoon per serving)
  • White tea (infused up to 3-5 minutes)

Caffeine-free

Now, let’s dive a little deeper into each option!

Caffeinated teas

Black tea (weak)

Whether you prefer hot or iced, a weakly steeped 6 to 8-ounce cup of traditional black tea (which comes from the plant Camellia sinensis) is an easy, convenient, and tasty way to get your caffeine fix, whether in the morning or for a mid-afternoon pick-me-up!

Just make sure to steep it for no more than 1 to 2 minutes, to avoid infusing moderate amounts of fructans (a type of FODMAP) during phase 1 of a low FODMAP elimination diet.  (This is because the tea leaves of black and oolong teas undergo more fermentation during processing, compared to their green and white counterparts.)

You’ll also want to be mindful of what you’re putting in your tea.  Do you sweeten it? Do you cut it with milk/milk substitute?  If so, make sure to check out the following resources:

How to make it:  Steep 1 black tea bag or 1 teaspoon of black tea leaves in up to 8 ounces of hot water for no more than 1 to 2 minutes.  

  • Optional:  Add a squeeze of fresh lemon and a splash of low FODMAP milk/milk substitute.

Green tea 

Like black tea, green tea and matcha powder also come from the Camellia sinensis plant.  

However, since green tea leaves are less processed, they undergo less fermentation compared to black and oolong tea – which means you can enjoy a stronger brew of green tea at any stage of your FODMAP journey!

For this same reason, green tea and matcha are lower in caffeine and higher in antioxidants, compared to black and oolong tea.  (Check out my insights and details on the caffeine content of green tea here!)

According to Monash, 1 cup of strong green tea (steeped 3-5 minutes) is low in all types of FODMAPs.

How to make it:  Steep 1 teaspoon of dried green tea leaves or a green tea bag in ~8 ounces of hot water, for 1 to 5 minutes.  (The longer you steep, the more caffeine and the more antioxidants you’ll extract into your green tea infusion!)

Matcha

Matcha (Camellia sinensis) is actually powdered green tea leaves.  Matcha powder has a bitter, astringent, earthy taste, much like green tea.

It offers very similar benefits to green and white tea, but it can sometimes contain higher amounts of caffeine and antioxidants since it tends to be more concentrated than green tea.

(Check out what I had to say about all the amazing health benefits of matcha here!)

According to Monash’s FODMAP App, 1 teaspoon of matcha powder is low in FODMAPs. 

  • Note: ~4 teaspoons of matcha appear to contain moderate amounts of fructans, so it may be a good idea to tread lightly and limit matcha to no more than 1 teaspoon at a time during the early phases of a low FODMAP diet.

How to drink it:  Matcha powder can be made into a matcha latte or added to smoothies. 

How to make it:  Make a matcha latte by dissolving 1 teaspoon of matcha powder and 8 ounces of a low FODMAP milk/milk substitute, with a low FODMAP sweetener of choice (optional).

White tea

White tea (Camellia sinensis) is said to be even less processed, more delicate and antioxidant-rich compared to its “sister”, green tea!  It contains very similar amounts of caffeine – about ⅓ as much as a cup of coffee.

This antioxidant powerhouse has been cleared by Monash to be low FODMAP, even as a strong tea steeped for 3-5 minutes.

How to make it:  Steep 1 teaspoon of white tea leave or a white tea bag in ~8 ounces of hot water for 1 to 5 minutes.  (I typically don’t add any milk, lemon, or sweeteners to white tea since it tastes great on its own, but you do you!)

Caffeine-free herbal teas

Caffeine is not for everyone with IBS!  (Read more about caffeine and IBS here.)

Or maybe you’re like me, and you enjoy sipping on warm beverages later in the day. (I don’t know about you, but I can’t tolerate caffeine after 2pm or I’ll have a hard time falling asleep that night!)

This is where low FODMAP caffeine-free herbal teas can be quite lovely.  (Keep in mind any of these can be made hot or iced!)

Buchu tea

Native to South Africa, buchu leaf tea (Agathosma betulina) is a little-known aromatic tea which is said to offer antimicrobial benefits, anecdotally.  Buchu was traditionally used for centuries to help remedy issues such as urinary tract infections, but it phased out after pharmaceutical antibiotics made their debut in the early to mid 1900’s.

While there isn’t enough research to support the antimicrobial claims made on behalf of buchu tea, it’s still quite tasty!  At the very least, the potent aromatic flavor of buchu tea can help to cleanse your palate after meals.

According to Monash University, 1 teaspoon of loose buchu tea brewed in ~8 ounces of water for ~3-5 minutes is considered low FODMAP.

How to make it:  A traditional  infusion is made by steeping 1 teaspoon of dried buchu leaves* into ~8 ounces of very hot (but not boiling) water for ~15 minutes.  

However, since Monash has only tested up to 5 minutes, and longer steeping times can potentially extract more FODMAPs into the tea, start by steeping your tea infusions only up to 3-5 minutes as tolerated! 

Weak chai tea

Chai tea is a popular spiced herbal beverage, traditionally from India, made with a blend of warming spices such as cinnamon, cloves, cardamom, and ginger – plus or minus some other herbs.

(Traditional chai is caffeinated if made with Asaam, or otherwise herbal chai can also be decaffeinated.)

This cozy, warming herbal infusion is especially lovely to sip on during the cooler months of the year. 

While each of these herbs on its own is cleared to be low FODMAP, much like black tea, it appears that some fructans can be extracted from a strong caffeinated chai brew.

According to the Monash FODMAP App, a cup of weak chai (brewed 1-2 minutes) is low FODMAP, as long as you’re cutting it with a low FODMAP milk/milk substitute and using a low FODMAP sweetener.

How to make it:  Steep 1 teaspoon of loose chai tea or a chai tea bag in hot water for 1-2 minutes max.  Add low FODMAP milk and a low FODMAP sweetener of your choice.

  • If you’re able to tolerate a stronger chai down the road (I find most people can), make sure to check out my adaptogen chai tea recipe here!

Epazote tea

Epazote (Chenopodium ambrosioides) is a type of herbal tea which originates from Mexico.

The taste is a combination of savory and minty, with pungent qualities (much like ginger).

While more research is needed, a 2021 Molecules study concluded that epazote tea is high in antioxidants, and has antispasmodic properties (similar to ginger) which could potentially benefit IBS sufferers. (2)

According to Monash, 1 teaspoon of dried epazote tea is considered to be very low in FODMAPs.

How to make it:  Steep 1 teaspoon of epazote tea in ~8 ounces of hot water, for ~15 minutes, to make a traditional herbal tea infusion.

Ginger tea

Ginger (Zingiber officinale) is a popular aromatic and pungent herb which isn’t just flavorful – it’s also been used for centuries worldwide to help settle an upset stomach, especially in cases of nausea and vomiting. 

According to a 2019 systematic review, ginger is safe and potentially effective as an herbal ally for helping to reduce symptoms nausea and vomiting – even during pregnancy. (3)

The latest research is also suggesting that ginger may be beneficial for folks with IBS-D (diarrhea-predominant IBS) by reducing the frequency of diarrhea through inhibiting pro-inflammatory responses in the gut, according to a 2020 study by the BMC complementary medicine and therapies. (4) 

Ginger is also a type of natural prokinetic herb, which can be beneficial after meals for folks with delayed gastric emptying and/or SIBO.

According to Monash University’s FODMAP App, raw peeled ginger root is considered low FODMAP in a serving of up to 1 teaspoon or 0.18 ounce.

How to make it:  Peel and steep a 1-inch slice of fresh ginger root for ~3-5 minutes in hot water.  

  • Optional:  Add a squeeze of fresh lemon and up to 1 teaspoon of honey for flavor, as tolerated.

Gotu kola tea 

Gotu kola (Centella asiatica) is well known in my field of herbal medicine and in Ayurveda as a potent nervine, nootropic (cognitive-boosting) and adaptogenic (immune-balancing, stress-reducing) herb.

For the above reasons, gotu kola may be especially beneficial for people with ADHD, anxiety, compromised immunity, and other issues that often co-occur with gut imbalances. (5, 6, 7, 8)

All of that said, if you’re curious and would like to give gotu kola a try, it’s cleared by Monash in servings up to 8 ounces, when steeped for ~3 to 5 minutes.  

How to make it:  Steep 1 teaspoon of loose gotu kola tea* in very hot (but not boiling) water for ~5 minutes.  Strain and drink hot, or refrigerate for a few hours and enjoy iced.  Drink 1 to 4 cups daily.

Note:  You’d need to steep this tea for significantly longer than just 3-5 minutes to reap the medicinal benefits mentioned above. But this would just be a starting point on your IBS & FODMAP journey!

Honeybush tea

Since honey is “high FODMAP” in relatively small quantities (greater than 1 teaspoon), honeybush tea (Cyclopia intermedia) can be a pleasant way to enjoy caffeine-free tea that has a mild and somewhat floral honey-like taste and aromas – sans FODMAPs.

Honeybush tea is a sweet way to cleanse your palate and cap off meals, and it doesn’t need any honey!  It can be enjoyed hot or iced, with or without a small amount of honey. 😉

How to make it:  Steep 1 teaspoon of loose honeybush tea* in hot water for ~5 minutes.  Remove the tea/tea bag and refrigerate for several hours to make iced tea.

Lemongrass tea

Lemongrass is a light, tangy, citrusy caffeine-free herbal tea which is lovely when brewed hot or iced, on its own or when infused into other tea blends.  

I find that lemongrass doesn’t need any lemon, sweetener or milk, since the flavors are so bold and distinct.

Where to find it & how to make it:  It’s difficult to find lemongrass as a stand-alone tea in cafes and supermarkets, but you can make your own low FODMAP lemongrass tea infusions simply by steeping loose lemongrass tea* in hot water for ~3-5 minutes. 

You can then sip it hot, or refrigerate for a few hours/overnight to make an iced lemongrass tea.

Licorice root tea

Since licorice root (Glycyrrhiza glabra) is a potent demulcent herb, it may come as a surprise to learn that licorice root tea is low FODMAP – even in significant quantities. (In my experience, demulcent herbs are generally not well tolerated in cases of SIBO!)

Licorice root is naturally very sweet-tasting, without needing any sugar – so it goes well in tea blends.

Like ginger, licorice is also a natural prokinetic herb with potential anti-inflammatory, gut-healing properties for a wide range of intestinal disorders. (9)  

New studies are also suggesting that licorice root is a type of prebiotic herb with potential antimicrobial benefits. (10)

Whether you’re going for the sweet taste, the gut-healing benefits, or a bit of everything, according to the Monash FODMAP App, ~8 ounces of strong licorice root tea is low FODMAP and generally well tolerated by most people with IBS.

How to make it:  Steep a licorice root tea bag or simmer 1 teaspoon of licorice root tea* in ~8 ounces of water for ~10-15 minutes.

Peppermint tea

Peppermint leaf (Mentha x piperita) tea infusions are a popular choice among IBS sufferers due to its reputation for helping to settle an upset stomach.  

This is because research is confirming the effectiveness of peppermint oil for reducing IBS symptoms like abdominal pain, nausea, gas, bloating, and diarrhea. (11, 12)

Still, more research is needed since the studies are limited and some are conflicting. (13)

While there isn’t much research on peppermint tea specifically (versus peppermint oil), I believe from personal and clinical experience that unless you have heartburn or ulcers, peppermint tea is generally safe to drink with IBS – and it seems to provide mild symptom relief for many.

In addition to being low FODMAP in an 8-ounce (1 cup) serving, I’ve found peppermint leaf tea anecdotally seems to help settle the stomach when you drink it within ~30 minutes before/after meals.

How to make it:   Steep 1 teaspoon of dried peppermint leaves* or a peppermint leaf tea bag in very hot water for ~3-5 minutes.  Enjoy hot or iced.

How to drink it:  For potential digestive relief, try drinking peppermint tea ~30 minutes before meals or within 30 minutes after meals a few times a day.  Just make sure not to over-do it, since then excessive amounts of peppermint can potentially trigger heartburn.

Rooibos tea

High in antioxidants, rooibos (Aspalathus linearis) tea is widely available in most cafe’s and it tastes great on its own without needing any milk or sweeteners. 

According to Monash, an 8-ounce cup of rooibos tea steeped for 3-5 minutes is safe to enjoy even during the early stages of a low FODMAP elimination diet.

How to drink it:  Rooibos tea is great on its own, but you can add a low FODMAP sweetener and/or low FODMAP milk/milk substitute if you’d like! 

How to make it:  Steep 1 teaspoon of loose rooibos tea* or a rooibos tea bag in 8 ounces or ~240-250 milliliters of hot water for 3-5 minutes.  Enjoy hot, or refrigerate for a few hours or overnight for iced rooibos tea.  

Turmeric tea

In addition to having gut-healing benefits, turmeric is a wonderful anti-inflammatory herb which can be enjoyed as turmeric tea or the famous “golden milk” (provided it’s made with all low FODMAP ingredients).

(Read more about the potential benefits and uses of turmeric for IBS and leaky gut here!)

According to Monash, 1 tablespoon (or 0.35 ounce) of raw turmeric or 1 teaspoon of ground dried turmeric is considered low in all types of FODMAPs.

How to drink it:  You can enjoy turmeric tea as a hot or iced infusion, or you can also make turmeric into a low FODMAP Ayurvedic golden milk latte.

How to make it:  To make fresh turmeric tea, simmer (or “decoct”) 1 tablespoon of peeled sliced fresh turmeric root and a few black peppercorns in ~12 ounces of hot water for about 15-20 minutes.  Strain and add fresh lemon + 1 teaspoon raw honey, if desired.

For dried turmeric tea, steep a turmeric tea bag (or simmer/decoct 1 teaspoon dried turmeric*) in hot water for ~5-15 minutes.  Strain and add fresh lemon + 1 teaspoon or less of raw honey, if desired.

For golden milk, do the same thing except with unsweetened coconut/almond/pecan/walnut milk instead of water, and omit the lemon juice!

Untested teas (likely low FODMAP)

Much like certain types of sweeteners, not all herbs and teas have been formally tested by Monash University to be cleared as “low FODMAP”.  

However, as a former IBS sufferer and gut health dietitian in private practice since 2014, I’ve been able to notice lots of interesting clinical patterns over the years – not just with myself, but hundreds of clients with IBS!

For this reason, I felt compelled to share this list with you. Please keep in mind that I can’t guarantee that any specific type of tea (whether low FODMAP or not) is going to be well-tolerated by YOU!  

I also don’t recommend beginning with untested teas during the early phases of a low FODMAP diet, until you’ve established a solid foundational baseline understanding of what is working and what isn’t working well for you.

Untested foods and teas should be tried or reintroduced only after you’ve reached a place of being relatively symptom-free and you have a great understanding of how your body reacts to most foods on a customized variation of the low FODMAP elimination and reintroduction protocol.

Please take what you need and leave the rest, from this list!

Untested caffeinated teas (likely low FODMAP & IBS-friendly)

  • Darjeeling tea (weak brew)
  • Yaupon tea
  • Yerba mate

Untested caffeine-free herbal teas (likely low FODMAP & IBS-friendly)

  • Hibiscus tea
  • Holy basil tea
  • Lemon balm tea
  • Oat straw tea
  • Peach leaf tea
  • Red raspberry leaf tea
  • Stinging nettle leaf tea

High FODMAP teas to avoid (during phase 1 of a low FODMAP diet)

The following teas can be found listed 

  • Strong black tea (steeped 3-5 minutes or more)
  • Strong chai tea (steeped 3-5 minutes or more)
  • Chamomile tea
  • Chrysanthemum
  • Dandelion tea
  • Fennel tea
  • Strong matcha latte (4 teaspoons or more of matcha powder)
  • Oolong tea

I also recommend holding off on trying marshmallow root and slippery elm tea (two types of demulcent or “mucilaginous” herbs) during the early stages of a low FODMAP elimination diet, since I’ve noticed they can trigger or worsen gas and bloating among some folks with SIBO.

How to sweeten low FODMAP tea

As a holistic dietitian nutritionist, I generally prefer sweetening tea with a more natural type of low FODMAP sweetener such as any of the following:

  • 1 teaspoon or less of honey
  • 1 to 2 teaspoons of turbinado sugar
  • 1 to 2 teaspoons of coconut palm sugar

You can also technically sweeten low FODMAP tea with another type of low FODMAP sweetener such as regular sugar, Splenda (sucralose), or aspartame – but I’m actually not a fan of these, from a health standpoint.  

Feel free to read more about why I feel this way in the following articles:

Low FODMAP milks and milk substitutes for tea

Tea isn’t low FODMAP if you’re adding a high FODMAP milk into it! 

Any type of lactose-free dairy milk is considered low FODMAP.

You can also get away with a splash of any kind of unsweetened almond milk, coconut milk, flax milk, hazelnut milk, macadamia nut milk, pecan milk, walnut milk, or even oat milk (if less than 1/8 cup serving).

  • If you’d like more details on products and brands, check out my favorite milks and milk subs for IBS here! (Not all listed are low FODMAP, but the high FODMAP plant milks are noted in the article.)

Frequently asked questions (FAQ’s)

Is tea low FODMAP?

Some, but not all, tea is low FODMAP!  Monash-approved low FODMAP teas include weak black tea (when brewed 1-2 minutes), weak chai (brewed 1-2 minutes max), green tea, white tea, buchu, epazote, fresh ginger, licorice root, matcha, gotu kola, honeybush, lemongrass, rooibos, and turmeric tea.

Just make sure to check for additives and other herbs (if using an herbal blend or a commercialized ready-made brew) since other ingredients can alter the FODMAP contents of any tea.

Is tea low sucrose?

Yes!  Inherently, all tea is low in sucrose (for those with a sucrose intolerance).

Just be mindful of the types of sweeteners and milk substitutes you decide to add to your tea, since many sweeteners are NOT low in sucrose!

Is black tea low FODMAP?

Black tea is inherently low FODMAP when brewed for up to 1-2 minutes, as long as you aren’t adding any high FODMAP additives like milk or a high FODMAP sweetener.  

However, when you brew black tea for longer, Monash University has noted in their FODMAP App that strong black tea (when brewed 3-5 minutes) actually contains moderate amounts of fructans (a type of FODMAP).

While most people with IBS can still tolerate a stronger brew of black tea without issues, and it’s generally IBS-friendly, it isn’t recommended to drink strongly brewed black tea during phase 1 of a low FODMAP elimination diet.

Is green tea low FODMAP?

Yes!  An 8-ounce cup of green tea is low FODMAP when brewed for ~3-5 minutes.  Just make sure you aren’t adding a high FODMAP milk or sweetener.

Is sweet tea low FODMAP?

It depends!  There are a wide range of sweet teas on the market, but most (if not all) are brewed for more than 1-2 minutes – and many are sweetened with a high FODMAP sweetener such as honey or high fructose corn syrup.

If you’d like to enjoy low FODMAP sweet tea, the safest bet is to make your weak brew of black tea and refrigerate it overnight.  Sweeten it with a tablespoon of pure maple syrup and cut it with a splash of low FODMAP milk/milk substitute.

Is iced tea low FODMAP?

Most store-bought iced tea isn’t low FODMAP, because the brewing time is generally longer than 1-2 minutes.  

Many commercialized iced teas also contain high FODMAP sweeteners/additives.

Unsweetened iced green tea/white tea is low FODMAP, but these are difficult to find in stores and coffee shops.

However, a homemade iced tea can be easily made low FODMAP by removing the tea leaves/tea bag after 1-2 minutes (if using a black tea) or 3-5 minutes for white/green tea with some fresh lemon and a low FODMAP sweetener of choice.

Is kombucha low FODMAP?

According to the Monash FODMAP App, kombucha can be considered low FODMAP in a serving of ~6 ounces (3/4 cup or ~180 milliliters) or less.

8 ounces (~1 cup or 250 milliliters) or more of kombucha contains high amounts of fructans.

The key with kombucha is to be very mindful of the serving size, since most bottles are ~12 to 16 ounces.

Make sure to check the total number of ounces on a kombucha nutrition label, or you can also use a measuring cup to make sure you’re staying within low FODMAP parameters during the early stages of a low FODMAP elimination diet.

If you find that even low FODMAP servings of kombucha are making you feel ill, pay attention.  Kombucha contains sucrose (table sugar) as well as yeast, caffeine, and probiotics.  As a fermented food (or beverage in this case), kombucha is also technically high in histamine and tyramine.

  • Keep an IBS food diary and work with an expert to get clear on the patterns so you can determine what’s making you sick!

Is matcha low FODMAP?

Yes! Matcha is inherently low FODMAP at a serving of 1 teaspoon.  According to Monash, ~4 teaspoons of matcha was tested and found to contain moderate amounts of fructans.

While it’s most likely safe to go up to 1 tablespoon of matcha powder without reacting, sticking to the allotted 1 teaspoon of matcha is best during phase 1 of a low FODMAP elimination diet.

Is chai tea low FODMAP?

It depends!  Chai tea is low FODMAP when brewed for 1-2 minutes or less, as a “weak chai”.

A stronger brew of chai herbs appears to extract fructans into the tea, which isn’t ideal for someone in the early stages of a low FODMAP elimination diet.

Like all other types of tea, even a weak chai isn’t low FODMAP if you’re using a milk that contains lactose, and/or a high FODMAP sweetener like too much honey to sweeten it.

Is hibiscus tea low FODMAP?

Hibiscus tea hasn’t been lab tested by Monash University, and it isn’t listed in their FODMAP App.  However, in my experience, hibiscus is generally very well tolerated by most people with IBS and it is most likely low FODMAP if steeped for ~3-5 minutes.

Just don’t drink hibiscus tea if you’re prone to heartburn or ulcers, since it’s more acidic compared to other types of tea.

Is peppermint tea low FODMAP?

Yes! Peppermint tea is low FODMAP in a standard 8-ounce (1 cup) brew that has been steeped for 3-5 minutes.

It can even potentially be beneficial for alleviating mild IBS discomfort after meals.

Just proceed with caution and consult your treatment team before trying peppermint leaf tea if you’re prone to heartburn or ulcers, since the menthol in peppermint can sometimes worsen these issues.

Related articles

If you found this helpful, I’ve got lots more where that came from! 

Feel free to continue nerding out on all things tea, herbs and gut health, via the following resources:

Conclusions

Being able to safely sip on low FODMAP teas can make th low FODMAP diet exponentially more enjoyable for many!

There are currently only a dozen or so teas that have been formally Monash-tested and approved for a low FODMAP diet. But that doesn’t mean there aren’t other types of tea you can drink while recovering from IBS/SIBO.

Remember that just because a tea is low FODMAP doesn’t mean it is automatically “you-friendly”.  And just because a tea isn’t on this list doesn’t mean you can’t drink it!

The key takeaway is to provide you with a list of teas that are “allowed” and safest to try during the very early stages of a low FODMAP diet.  This protocol should only be happening under the supervision of a FODMAP-trained registered dietitian.

Lots of herbal teas haven’t yet been tested.  They might not be the best teas to start with… But it’s worth trying them out down the road when you’re able to add more foods back into your diet.  (A low FODMAP diet isn’t meant to be followed long-term or indefinitely!)

Sharing is caring!

Thanks for taking the time to read this article! I hope you learned something new and were able to find what you were looking for.

Please help me to spread the word by pinning this article and sharing it with your fellow gut health enthusiasts. 😉 

XO – Jenna

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