Is Rum Low FODMAP? What You Need to Know Before You Mix a Drink

If you’re following a low FODMAP diet, alcohol can be one of the more confusing gray areas. Some drinks are surprisingly safe, while others—especially those with hidden sweeteners—can be a recipe for digestive disaster. So, where does rum fall on the spectrum? Is rum low FODMAP?

Unfortunately, no—rum is considered high FODMAP and is best avoided during the elimination phase of the diet. Even in small servings, rum can contain ingredients that may trigger IBS symptoms.

Let’s take a closer look at why rum is problematic and what you can drink instead if you’re craving a cocktail.

Why Is Rum High FODMAP?

Rum is a distilled spirit made from sugarcane byproducts—like molasses or sugarcane juice. While the distillation process removes many impurities, rum still retains a significant amount of fructose, which is a monosaccharide (the “M” in FODMAP).

Fructose is poorly absorbed in the small intestine, and when consumed in excess (especially without enough glucose to help with absorption), it can ferment in the gut and cause bloating, gas, and cramping—all classic IBS symptoms.

Even though rum is distilled, it still contains enough excess fructose to be flagged as high FODMAP by Monash University, meaning it’s best avoided.

What About Spiced or Flavored Rum?

If plain rum is a no-go, flavored versions are definitely not any better. In fact, spiced or flavored rums are even more likely to cause issues, as they often contain:

Added sugars (including high fructose corn syrup)
Flavorings like honey or fruit extracts
Caramel color and artificial sweeteners

These can increase the FODMAP load and irritate sensitive digestive systems, especially when mixed into cocktails with juice, soda, or syrups.

Can You Ever Have Rum on a Low FODMAP Diet?

If you’re past the elimination phase and into FODMAP reintroduction, you might choose to test a small amount of rum (like 30ml or 1 oz) to see how your body reacts. Everyone’s tolerance is different, and some people may be able to handle a small pour without major symptoms.

Just make sure you're not combining it with other high FODMAP mixers or ingredients when testing.

Low FODMAP Alcohol Alternatives

If you're looking for something you can sip safely, here are some IBS-friendlier options:

✅ Vodka (plain) – Distilled from potatoes or grains; low FODMAP in 30ml servings
✅ Gin (plain) – Also low FODMAP in moderation
✅ Whiskey – Low FODMAP in 30ml servings
✅ Red, white, and sparkling wine – Low FODMAP in 150ml servings
✅ Beer – Regular beer is considered low FODMAP in one 375ml bottle (though not gluten-free)

Keep it simple—no fruity mixers, no sugary syrups, and no artificial sweeteners.

Tips for Drinking Alcohol on a Low FODMAP Diet

Stick to low FODMAP spirits and wine in moderate amounts
Avoid cocktails made with juice, soda, honey, or fruit purées
Eat before you drink—never drink on an empty stomach
Alternate alcoholic drinks with water to stay hydrated
Monitor how your body reacts—everyone’s IBS triggers are different

Final Thoughts: Can You Drink Rum on a Low FODMAP Diet?

Technically, no—rum is high in excess fructose and is not considered low FODMAP. It’s best avoided during the elimination phase and approached cautiously during reintroduction.

If you’re looking to enjoy an occasional drink without the gut issues, stick to vodka, gin, whiskey, or wine—all in small, measured servings.

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