There’s little better than sitting down with a cup of tea. It’s warm, it’s comforting, and it tastes good. But what tea is low FODMAP if you have IBS? The Monash University FODMAP tested teas, and found that some of them do contain FODMAPS, but in small enough quantities that most people would be able to tolerate them.
Black Tea
Most teabags contain a blend of tea leaves, according to that particular brewers recipe, however, generally speaking, the everyday teabags you buy in the store are black tea. It’s actually got more antioxidants than most vegetables, or fruits, and has small amounts of vitamins K, E and B. But is it low FODMAP? Fortunately, yes, it is.
The Monash University tested two serving sizes of tea - 250ml which is about a mug, and 180ml which is about a teacup. Strong black tea with cow’s milk, or with low FODMAP milk alternatives is low FODMAP in both servings. Strong black tea with soy milk is high FODMAP in the 250ml serving, but is medium FODMAP in the 180ml serving. The 250ml serving is medium FODMAP if served without milk.
Weak black tea is low FODMAP in all servings, regardless if served with low FODMAP milk alternatives, cow’s milk, or soy milk. Both serving sizes of weak black tea are low FODMAP if served without milk.
Buchu Tea
Buchu tea is a herbal tea made from two species of African plant. It’s been long regarded for its numerous medical benefits, and it is low FODMAP in both serving sizes, and in both strengths.
Chai Tea
Chai tea is made from black tea, and many spices and herbs. Depending on the brewer’s blend, it can give a mild warmness, or the stronger classic chai, which is more spicy. However, strong chai is high FODMAP in the 250ml, no matter how its served. The smaller serving of 180ml is medium FODMAP, unless served with soy milk, which makes it high FODMAP. Weakly brewed chai is low FODMAP in all serving sizes, unless served with soy milk. Then it’s medium FODMAP in the 250ml serving, but low FODMAP in the 180ml serving.
Chamomile Tea
Chamomile tea is renowned for its soothing and calming properties, but it is high FODMAP in both servings.
Chrysanthemum Tea
Chrysanthemum tea is actually quite good for you. It’s full of vitamins and minerals, and has a number of health benefits. However, it’s medium FODMAP in the 250ml serving, regardless if it’s a strong brew, or a weak brew. The 180ml serving size is low FODMAP, so can be taken.
Dandelion Tea
Dandelion tea is another herbal tea with many health benefits. Strong dandelion tea is high FODMAP in the 250ml serving, and medium FODMAP in the 180ml serving. Weakly brewed dandelion tea is low FODMAP in both servings.
Fennel Tea
Fennel tea is high FODMAP in both strengths in both servings. It contains high amounts of oligo-fructans.
Green Tea
Green tea is low FODMAP in both strengths, in both serving sizes. It also has vitamins, minerals, and many health benefits.
Honeybush Tea
Honeybush tea is a herbal tea, which has been lauded for its many health benefits, especially for diabetics, and people who want to lose weight. It’s low FODMAP in both strengths and in both servings.
Oolong Tea
Oolong tea is high FODMAP with one exception. 180ml of weakly brewed oolong is medium FODMAP.
Peppermint Tea
Peppermint tea is low FODMAP, and can be used to help settle your stomach, or ease bloating.
Rooibos Tea
Rooibos tea is also known as redbush tea. It has no caffeine, and low tannin, while being high in antioxidants. It’s low FODMAP in both servings at both strengths.
White Tea
White tea has a lighter flavor than black or green teas, but it does have more antioxidants than either. It’s low FODMAP in both serving sizes.
Find low FODMAP teas here.
