Is green tea low FODMAP?

Known for its antioxidant properties, green tea is a popular beverage in the health and wellness world. It’s found not only in its tea form, but also in smoothies, energy drinks, supplements, ice creams, and other grocery items. Therefore, many people want to add this herbal beverage to their daily regimen in whatever form they can. However, for those on a low FODMAP regimen, some herbal teas may not be FODMAP friendly. So, let’s look at what green tea is exactly and how you can safely add it to your low FODMAP lifestyle.

What is green tea?

Even though they look and taste different, it may be surprising to know that oolong, black, and green teas all come from the Camellia sinensis plant. The difference in look and taste comes from the way the tea leaves are prepared. Green tea leaves are freshly steamed after picking to produce their green color and subtle, refreshing flavor.

Green tea is often used to help promote energy as well as relieve digestive symptoms and support weight loss. Tea itself, in all forms listed above, has been used for thousands of years as part of traditional Chinese medicine.

Although consumed primarily in its tea form, green tea can also be consumed as a liquid extract, capsule, tablet, or even sometimes applied in topical form. This tea has been deemed generally safe for consumption when used in moderate amounts as a beverage. Although, since it does contain a fairly high level of caffeine, consumption of green tea should be in moderation.

How to add green tea to your day

Green tea, since it contains caffeine, would be a healthy alternative to sugary coffee drinks or cola. Also, you could infuse your water with green tea for added antioxidants during your hydration.

One type of green tea, which comes in powder form, is called matcha tea. This type of tea can be found in flavors like chai or original on the Casa de Sante website. Green tea in its powdered form is convenient to add to smoothies for added antioxidants and flavor.

Green tea and FODMAPs

According to the Monash University app, green tea is a green light item. What this means is that green tea, even steeped strongly with water, is considered low FODMAP in a one cup serving.

Be sure that if you consume green tea at a local coffee shop or restaurant that it’s not part of a beverage that contains cow’s milk since this would make the green tea beverage higher in FODMAPs. In turn, it would increase your risk of triggering digestive symptoms. Cow’s milk consumption should be limited to one tablespoon, while milks like coconut milk should be limited to about ¼ cup.

If you are craving a green tea beverage creation at the coffee shop, then ask for almond milk or macadamia nut milk, which are low FODMAP in an 8-ounce serving, rice milk, which is low FODMAP in a ¾ cup serving, or lactose-free milk, in which no FODMAPs were detected. This is because when creating such special beverages, more than ¼ cup of milk is typically used, such as in frozen drinks and lattes.

Take home message

Green tea is an antioxidant rich way to boost your energy and health. And fortunately, for those on the low FODMAP regimen, it’s also a low FODMAP tea choice. Be sure to consume green tea in moderation to prevent symptoms like jitteriness, dizziness, and headaches that could occur when consumed in large amounts. Also, be sure to consume earlier in the day to prevent excess energy that could lead to sleep disturbances. Be sure to visit the Casa de Sante website for more information on teas that you can drink safely on the low FODMAP regimen.  

-written by Staci Gulbin, MS, MEd, RD of

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