FODMAP food database

Low-FODMAP beverages

Juices, plant milks, and some teas can hide a surprising FODMAP load. Here's what to sip and what to limit.

✅ Low FODMAP beverages

Safe in typical servings during elimination.

Almond milk Black tea (brewed)Coca-Cola Coca-Cola Zero Coffee (black, brewed)Espresso Green tea (brewed)Peppermint tea (brewed)

⚠️ Moderate — mind the serving beverages

Fine in smaller portions; larger ones may trigger.

🚫 High FODMAP beverages

Best limited during elimination, reintroduced later.

Apple juice Chai latte (strong)Chamomile tea (strong)Chocolate milk Dandelion tea Fennel tea Grapefruit juice Kombucha Mango juice Orange juice (large serve)Pear juice Soy milk (made from whole soybeans)

Other food categories

Fruits Vegetables Grains Protein Dairy Legumes Nuts & Seeds Condiments Sweeteners Other

For informational purposes only, not medical advice. FODMAP content varies with ripeness, processing, and brand.