Do you enjoy a drink, but not enjoy the digestive issues it comes with?

In this post, we give you some solid suggestions for a cocktail or two that can be enjoyed without the high FODMAP ingredients that can trigger digestive upset.

During the holidays, I can imagine that you are busy with holiday parties, baking and shopping! If you are looking to get adventurous and host your own low FODMAP baking party, be sure to use a few ideas that my team and I came up with!

We know a party just isn’t a party without a few festive cocktails or mocktails and this is the time to share something delicious from our low FODMAP kitchens! (AND just a thought… who says you need a party to enjoy these low FODMAP drinks – have one anytime in the future!) Whatever your reason to make a toast, now or later, if you are looking for some fun, gut-friendly Christmas themed drink ideas you’ve come to the right place!

Just a note for those of you with IBS and digestive health issues, we have to mention that we are not recommending alcohol here. This post is simply if you’re going to enjoy a drink, have one low in FODMAPs. It’s important to remember that alcohol is a gut stimulant and can cause digestive symptoms in some. Know your body and be aware of your triggers. For more information about alcohol and the gut, read the article Alcohol That Doesn’t Make your Belly Ache.

Low FODMAP Cocktails


Low FODMAP Recipe: The Tipsy Santa Hat

* Inspired by

Makes: 4 servings

Time: 10 minutes prep



Freshly squeezed juice from 1 navel orange

2 cups cranberry juice

2oz vodka

4 small candy canes

1 tray of ice cubes



Add orange juice, cranberry juice and vodka into a pitcher with some ice. Stir to mix well.

Pour into 4 separate martini glasses, straining the ice out. Garnish with a candy cane and enjoy!

Creative Tip: Make the drink even more festive by gluing a white pompom to the stem of a martini glass!


NOTE: According to Monash University’s app, commercially prepared orange juice is not low FODMAP; however, a fresh navel orange is fine. Our thought is that most commercial orange juices are high in FODMAPs because they come from concentrated sources (likely meaning higher in fructose!) and the juice from 1 fresh navel orange should be okay for most. That being said, listen to your body and if need be, switch the juice to a product that you know you can tolerate. Additionally, when selecting the cranberry juice and candy canes for this recipe, make sure you look for products that contain sweeteners that are gut friendly (AVOID high fructose corn syrup, fructose, honey and artificial sweeteners).



Low FODMAP Recipe: The Melted Snowman

Makes: 4 servings

Time: 10 minutes prep



1 tablespoon maple syrup (for rim of mason jar)

2 tablespoons white sugar (for rim of mason jar)

1 bottle of sweet white wine

½ cup of white sugar

3oz vodka

2 trays of ice cubes

Handful of low FODMAP chocolate chips (I used Enjoy Life brand chocolate chunks)

4 carrot pieces, cut into small triangles



Pour the maple syrup onto a plate. On a separate plate, pour the 2 tablespoons of white sugar.

Flip a clean mason jar over and coat the rim first in maple syrup. Once it is coated, dip the rim in the plate of white sugar to coat the rim to give it a ‘frosty’ look. Repeat for the remainder of mason jars.

In a blender, combine the wine, half cup of sugar, vodka and ice cubes. Blenderize until the mixture has a smooth, slushy consistency.

Divide the mixture into the mason jars and garnish with two chocolate chunks (as eyes) and a piece of carrot (as a nose). Serve immediately.

Creative Tip: Cut up pieces of scrap fleece as little scarves for the mason jar snowmen!

Low FODMAP Cocktails


Low FODMAP Recipe: The Holiday Maple Hot Chocolate

Makes: 2 servings

Time: 5 minutes prep,10 minutes cook



1 can of coconut milk (ensure that it contains low FODMAP ingredients)

½ cup vanilla almond milk

2 tablespoons white sugar

3 tablespoons maple syrup

2 heaping tablespoons cocoa powder

1oz Crown Royal Maple

Cinnamon, for garnish



Add coconut milk, almond milk, sugar, maple syrup and cocoa powder into a saucepan or small pot and heat on low stirring frequently with a whisk until mixture is hot and smooth with no chunks, approximately 4 to 5 minutes

Remove from heat and add Crown Royal Maple to the mixture.

Pour into mugs and garnish with a sprinkle of cinnamon. Serve immediately.



If you want to turn any of these lovely suggestions into mocktails instead of an alcoholic beverage, you can omit the alcohol in the Santa Hat or the Holiday Maple Hot Chocolate and they will still be festive and full of flavour! And for those of you that just want to grab a beer, read our review on gluten- free beers!

Looking for some more holiday food inspiration? My IBS friendly holiday breakfast ideas and appetizers are an easy way to impress all of your guests.


Wishing you good gut health & wellness,

Stephanie and the Team


MESSAGE FROM STEPHANIE: We don’t encourage you to drink, alcohol is purely a choice and we want to help you make the best choices when it comes to your body and good digestion. It’s important to note that alcohol, even low FODMAP alcohol, is a gut stimulant and can lead to symptoms. So be mindful of your body and bring awareness to note what works and what doesn’t. Our recommendation is to keep it to just one alcoholic drink per meal.

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