Is Tea Low FODMAP? What You Can (and Can’t) Sip Safely with IBS

If you're following a low FODMAP diet to manage IBS, you’ve probably questioned almost everything in your kitchen—including your favorite cup of tea. While tea seems like a gentle, soothing beverage, some varieties can actually trigger symptoms. So, what’s the deal? Is tea low FODMAP?

Yes—but not all tea is low FODMAP. The type of tea, how it’s processed, and how much you drink can all affect whether or not it’s safe for sensitive stomachs.

Let’s break it down so you know exactly what to sip—and what to skip.

The Short Answer: Many Teas Are Low FODMAP (in Moderation)

Tea itself doesn’t naturally contain FODMAPs, but some types—especially herbal and fruit blends—may include high FODMAP ingredients or irritants like polyols or fructans. Others, like green and black tea, are safe in small amounts.

The good news? There are plenty of low FODMAP tea options that are both soothing and symptom-friendly.

Low FODMAP Teas to Enjoy

According to Monash University and other FODMAP resources, the following teas are considered low FODMAP when consumed in moderation (usually 1 cup or 250ml):

✅ Green tea – Naturally low in FODMAPs and full of antioxidants
✅ Black tea – Safe in small amounts (1 cup); higher amounts may cause issues
✅ White tea – Lower in caffeine and FODMAPs, very gentle on digestion
✅ Peppermint tea – Great for soothing the gut; low FODMAP and IBS-friendly
✅ Ginger tea – Naturally low FODMAP and anti-inflammatory
✅ Chamomile tea – A mild, calming option that’s generally well tolerated in small servings

These are safe choices for most people on the low FODMAP diet—just remember to keep servings at 1 cup per sitting, especially in the elimination phase.

Teas to Be Cautious With

There are some teas that are higher in FODMAPs or may cause digestive distress, particularly if consumed in larger amounts or if they contain added ingredients.

⚠️ Dandelion tea – High in FODMAPs; best avoided
⚠️ Fennel tea – High FODMAP in typical serving sizes
⚠️ Licorice root tea – Often found in detox blends; high FODMAP
⚠️ Chicory root (in herbal teas) – High in inulin, a high FODMAP prebiotic
⚠️ Fruit teas – Especially blends with apple, pear, or stone fruits

Always check labels or ingredient lists on herbal tea blends—they can sneak in high FODMAP elements even if the main flavor seems safe.

Tips for Tea Lovers on a Low FODMAP Diet

Stick to one cup (250ml) per sitting, especially with black or green tea
Choose caffeine-free herbal teas like peppermint, ginger, or rooibos
Avoid added sweeteners like honey or agave—use a small amount of maple syrup or stevia if needed
Be mindful of blends—“detox” or “immune-boosting” teas often contain high FODMAP herbs
Don’t assume “herbal” means safe—always double-check ingredients

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

Yes! Tea can absolutely be part of a low FODMAP lifestyle—as long as you choose the right kind and stick to reasonable serving sizes. Green, black, peppermint, and ginger teas are your best bets, while blends with dandelion, chicory, or licorice root are best left on the shelf.

So go ahead—brew a comforting cup. Just make sure you know what’s in it.

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