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Cafe Worthy, FODMAP Friendly Summer Drinks

Summer FODMAP Friendly Drinks

If you haven’t seen some of my prior posts on this topic, I’ll catch you up real quick: I have an undiagnosed digestive disorder/chronic inflammation of my intestines combined with a whole host of food allergies – dairy, eggs, shellfish, gluten … basically, eating is a true nightmare for me. Following a FODMAP friendly diet is one way I can find some relief, but it can be incredibly restrictive at times. Especially when craving a summery Starbucks beverage. 

But making your own summery drinks at home is not only waaaay more cost friendly, it is incredibly easy, super delicious, and, most importantly, gut-attack free! 

Here are some of my low-FODMAP favourites. Bring on the ice!

Summer FODMAP Friendly Drinks

Strawberry Lime Lemonade

Summer FODMAP Friendly Drinks

  1. Little more labour intensive, but a pitcher lasts awhile and is well worth it! *Watch portion control and stick to 1 cup, if following FODMAP restrictions.
  • 1/2 pound fresh strawberries, hulled and  halved
  • 1 1/2 cups combined freshly squeezed lemon & lime juice (About 6 large lemons, 3-4 limes).
  • 3/4 cup sugar  (Note: you can use fine grained sugar for easier dissolving, cane sugar, or regular sugar here. You can also increase or decrease the amount based on you & your family’s sour/sweet preferences)
  • 6 cups cold water 
  • Ice 
  • Make your base: Place strawberries and 1/4 cup lemon/lime juice in a blender and blend until smooth then strain through a mesh strainer to remove seeds. Place this mixture in a bowl and add remaining lemon juice and sugar and mix until all sugar is dissolved.
  • Transfer to a pitcher and add your 6 cups of water – adding more or less to your preferences and strength desired.
  • Serve over ice.

Strawberry Banana Smoothie

Summer FODMAP Friendly Drinks

 (Serves 2)

Blend all in a blender: 

  • 1 cup frozen strawberries 
  • 1 very UNRIPE banana (green bananas are your friend if you’re an IBS sufferer, ripe bananas are the enemy) 
  • 1 – 1 1/2 cups almond milk 
  • 2 tbsp maple syrup  

Lemon Lime Refresher

Summer FODMAP Friendly Drinks

  1. (Serves 3-4 depending on glass size)

3 – 4 cups water

1 cup freshly squeezed lime juice

1/2 cup freshly squeezed lemon juice 

1/4 chopped fresh mint 

1/2 – 3/4 cup sugar 

1 chopped lemon or cucumber (if you tolerate cucumber) 


  • Add chopped mint and lemon (or cucumber if using) into the infuser portion of your pitcher and add 3 to 4 cups of water. Leave this to infuse for at least half an hour, or optimally overnight. If you don’t have an infuser pitcher just add the mint and lemon directly to the water and scoop out with a slotted spoon when ready. 
  • Remove the infuser. 
  • Add the lime and lemon juice and desired amount of sugar (to your own preference up to 3/4 cup).
  • Pour into ice filled glasses and enjoy. Garnish with extra lemons, limes, mint leaves, or cucumber slices if desired. 

Almond Iced Coffee

Summer FODMAP Friendly Drinks

This one is kinda so simple I feel silly sharing it, but ah well. Last year I didn’t know how to do this, so maybe it’ll help someone! The trick to really great iced coffee is starting with cold coffee to avoid a water-down flavour when you add the ice, so if your coffee pot has a programmable feature (and auto shut-off) set your pot to brew a few hours before you need it. Or simply pour your cup of coffee and put it in the fridge while you get ready and the coffee should cool nicely. Then simply doctor your coffee with your favourite creamer (I love silk almond creamer), fill a glass with ice cubes, and pour your coffee over top! Give it a good stir and enjoy. 

Sources adapted from:

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