Earl Grey tea is low FODMAP if you only drink one or two cups.
These include: Chamomile, Dandelion, Fennel, Chicory Root, All Oolong teas, and Powdered Chai to name a few key ones. Some more obscure tea types like Pu-Urh for example, have not been tested for FODMAPS yet, and as such should be treated as RED until more research is done on their digestive effects.
However, Bergamot Oil is thought to be low FODMAP. Most all oils are Low FODMAP, since oils are fats and FODMAPs are only carbohydrates. Make sure high FODMAP ingredients like chunks of garlic or onion have not been added.
Black tea can still be enjoyed on the low FODMAP diet, but how you brew it is important. While typically, black tea should be brewed at 195° F for 3-5 minutes, we do not advise this as part of a low FODMAP diet. Instead, you must opt for weak black tea.
Black tea contains a moderate amount of FODMAPs; apparently, green and white tea do not. FODMAPs are water soluble. In other words, they soak out into the tea water. Keep your cup of black tea low-FODMAP by not over-steeping it.
Peppermint tea
Peppermint is an herb often used to relieve digestive issues, including IBS. Drinking peppermint tea soothes the intestines, relieves abdominal pain, and reduces bloating. Some research has shown the effectiveness of peppermint oil in treating IBS.
Caffeine can increase diarrhea, another major symptom of IBS. High sources of caffeine include coffee, tea, cola drinks, chocolate and some over-the-counter pain relievers designed for headache relief — check labels carefully.
Peppermint Tea
It is one of the best teas for bloating because of its high concentration of flavonoids. In simple terms, flavonoids help to calm the bacteria in your digestive tract which often cause high levels of gas and bloating.
Honey is high in FODMAPs due to its fructose content. While some people with IBS may be able to tolerate it just fine, others may need to limit their intake to prevent digestive issues.
As long as it is served black or with a low FODMAP milk substitute, then it is a low FODMAP option. It becomes a high FODMAP drink when it is served with regular milk or soy milk that is not made of soy protein.
How is bergamot used in Earl Grey tea? The bergamot rind's highly aromatic oil is combined with tea leaves to give Earl Grey its signature taste. There is something about the distinct flavor profile of bergamot that blends perfectly with a bold, full-bodied black tea.
May aid digestion
The flavonoids in bergamot tea may fight inflammation associated with digestive issues. One study in mice with colitis, a type of inflammatory bowel disease (IBD), found that bergamot juice inhibited the release of inflammatory proteins and reduced diarrhea episodes ( 10 ).
Dark chocolate is low FODMAP in serving sizes of 30g, and chocolate truffles are one of the most direct ways to enjoy it in a confection. The ingredients are simply lactose-free heavy cream, chocolate, and cocoa (the whiskey is optional), making for a indulgent but IBS-friendly, low FODMAP dessert.
IS GREEK YOGURT LOW FODMAP? Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).
A small serving of avocado (1.1 ounces) is low in FODMAPs and unlikely to cause symptoms, even among people who are sensitive to FODMAPs. It should be noted that avocado oil, a type of oil made from avocados, does not contain any carbs and is FODMAP-free. Therefore, it's safe for those who are sensitive to FODMAPs.
Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker's Natural Peanut Butter.
Low enough that they won't cause troubles for most people with a lactose-intolerance. Monash University considers a dairy product to be low FODMAP if the amount of lactose per serving is 1 gram or less (Source: A Little Bit Yummy). For this reason, butter is low FODMAP.
Garlic and onion are high in the FODMAP, fructan. Fructans are a type of oligosaccharide (i.e., the O in the FODMAP acronym). Like other FODMAPs, fructans are poorly absorbed in the small intestine and rapidly fermented by bacteria in the large intestine leading to symptoms in some people with IBS.
Chamomile tea
Chamomile tea is light, flavorful, and often considered one of the most soothing types of tea. It's often used to relax your digestive muscles and treat issues like gas, indigestion, motion sickness, nausea, vomiting, and diarrhea ( 29 ).
Overall, I still find that black tea is the best substitute for coffee that works with IBS.
Insoluble fiber may make IBS symptoms worse.
Wheat bran. Nuts. Beans. Vegetables like cauliflower, green beans, and potatoes.