Sparkling Strawberry-Mint Cooler
Muddle 4–5 medium strawberries (≈65 g) with a handful of fresh mint, top with chilled sparkling water, add a squeeze of lemon, and a dash of maple syrup if you like things sweeter. The berries stay in the safe zone yet give you vitamin C, anthocyanins, and a pop of early-summer flavor. 

Lemon-Ginger Fizz
Steep a thumb-sized piece of fresh ginger in 250 ml hot water, chill, then combine equal parts ginger tea and soda water. Finish with the juice of half a lemon and a pinch of sea salt. Zero FODMAPs, plenty of zing, and the ginger helps tame nausea and bloat. 

Cucumber-Basil Spritz
Soak cucumber ribbons and basil leaves in a quart of cold water for an hour, strain, pour over ice, and top with up to 30 ml of plain kombucha if you enjoy the tang - this keeps fructans low while adding live cultures. Ultra-hydrating, herbaceous, and gut-quiet. 

Coconut-Lime Refresher
Mix 100 ml of coconut water, 200 ml of still water, fresh lime juice, and a pinch of pink salt. You get potassium for hot-weather electrolyte balance without triggering sorbitol overload. 

Pineapple-Passion Agua Fresca
Blend 140 g of pineapple and pulp from one passion fruit with 300 ml of cold water, strain, and serve icy. Both fruits are low-FODMAP in these servings yet deliver bromelain and carotenoids. 

Cold-Brew Green Tea with Kiwi & Orange
Steep 10 g of loose green tea overnight in cold water. Strain, then float slices of one medium kiwi and an orange wheel. Two kiwis (≈150 g) are low FODMAP; using just one keeps you even further under the wire while adding vitamin C and actinidin, a digestive enzyme. 

Iced Peppermint-Rooibos Sun Tea
Toss equal parts peppermint and rooibos into a glass jar, let the sun do the work, strain, chill. Both herbs are FODMAP-free; the result is caffeine-free but polyphenol-rich, excellent for evening hydration. 

Peach-Purée Iced Tea
Stir 50 g ripe yellow-peach purée into 300 ml chilled black tea. That peach portion is half the Monash safe serve, leaving room if you go back for seconds. The tannins in tea blunt peach’s glycemic punch and make the drink feel like dessert. 

Sparkling Ginger-Cranberry Punch
Mix 80 ml unsweetened cranberry juice, 300 ml sparkling water, 5 ml ginger syrup, and a squeeze of lime. Cranberry is low FODMAP at ≤100 ml; ginger provides the thermogenic kick without fructans. Serve in a tall glass with crushed ice. 

Strawberry-Basil Lemonade
Purée 60 g strawberries, combine with 250 ml water, juice of one lemon, and 15 ml maple syrup. Shake hard, pour over ice, and garnish with a basil leaf.  

Low-Lactose Coffee Cooler
Blend 150 ml cold-brew coffee with 150 ml lactose-free milk, add ice, dust with cocoa. Lactose-free milk is green-rated; caffeine remains low enough for most people at this volume, and the combo keeps summer afternoons productive instead of sleepy. 

FODMAP math still rules: stick to the indicated fruit and liquid portions, limit untested sweeteners, and check labels for chicory root, inulin, or high-fructose corn syrup. Keep to Monash or FODMAP friendly apps servings if making variations. Enjoy the sunshine without the gut-payback.

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