Different Drink Options for When You Have IBS

Soft Drinks

Sodas aren’t a great option because of the carbonation. It puts you at risk for excessive gassiness that can irritate your IBS.

Skipping sodas might be a hardship if you like them. But you may be doing your overall health a favor.

Regular soda has extremely high levels of sugar. That’s linked to obesity, diabetes, and heart disease.

While diet soda is an alternative, it’s probably best to avoid artificial sweeteners if you have a sensitive digestive system.

Replace Sodas With Iced Tea

Iced tea is a great non-soda option. Feel free to use black, green, or white, or one of the herbal teas that are good for IBS.

You can keep a pitcher of homemade iced tea in your refrigerator. When dining out, ask for unsweetened iced tea.

You can add a small amount of sugar (not artificial sweeteners). Low quantities shouldn’t cause symptoms.

Milk Alternatives

Many people with IBS are lactose intolerant. So it might be better to use alternatives in your cereal, smoothies, and wherever else you use milk.

Your best choices are:

• Lactose-free milk
• Coconut milk (1/2 cup limit)
• Rice milk
• Almond milk (small quantities)

Even if you aren’t lactose intolerant, lactose is one of the fermentable oligo-, di-, mono-saccharides and polyols (FODMAPs). Those are carbohydrates tied to IBS symptoms.

Soy milk isn’t a good option for people with IBS. It’s high in FODMAPs.

Best Hot Drinks

You have a lot to choose from when it comes to hot drinks.

Hot Tea

Hot tea is a great option. Black, green, and white tea are all low in FODMAPs. Choose decaffeinated tea if you find that caffeine irritates your digestive system.

Herbal Tea

Herbal teas offer some additional soothing benefits:

• Peppermint has antispasmodic (anti-pain!) qualities.
• Anise and fennel teas are great for IBS-C, but they aren’t part of a low-FODMAP diet.
• Chamomile is soothing, but also not on the low-FODMAP diet.

Enjoy in Moderation

Hot drink options to enjoy in moderation include:

• Coffee 
• Espresso
• Hot chocolate

It may be best to limit yourself to one of these per day. That way, you won’t consume too many FODMAPs at a time.

Make your hot chocolate with water, not milk. If you want creamer in your coffee, try a milk alternative.

Best Adult Drinks

Alcohol can be a digestive irritant. But IBS doesn’t mean you can’t ever have a cocktail. If you’re avoiding FODMAPs, you can have:

• Beer
• Gin
• Vodka
• Whiskey
• Wine (red, white, or sparkling)

Limit yourself to no more than two in a day. Don’t use high-FODMAP fruit drinks as mixers. Cranberry is the only low-FODMAP option.

If you can handle carbonation, you can mix your drinks with club soda.

Probiotic Drinks

Fermented drinks are a great option for IBS. They can improve the makeup of your gut bacteria, and theoretically reduce symptoms.

These products contain various strains of probiotics. Those are friendly bacteria that are good for gut health.

Kombucha is a fermented tea. Read the label and pick one without a high sugar content. Kombucha does contain a trace amount of alcohol.

Kefir is a fermented milk drink. The fermentation process takes out most of the lactose, so it’s fine if you’re lactose intolerant. You can also find non-dairy options, such as coconut kefirs.

Many yogurt drink options are available as well. Be sure to read labels and avoid taking in too much added sugar. Choose those without high-FODMAP fruits.

Green Smoothies

Green smoothies are blended drinks with a mix of liquid(s), vegetables, and fruits.

To make one, you need a blender powerful enough to pulverize green leafy vegetables. Try blending the veggies with liquid before adding other ingredients.

Choose with low-FODMAP greens and fruits. Spinach is a nice mild green to start with.

Bananas add sweetness. Berries add great phytonutrients. (Avoid blackberries—they’re high in FODMAPs.)

Add some nut butter, coconut oil, and/or half of an avocado for healthy anti-inflammatory fats. Chia seeds and/or ground flaxseed can help with IBS symptoms.

Good options for your smoothie liquid include:

• Almond milk (small quantity)
• Coconut milk (limit 1/2 cup)
• Coconut water (3 oz. limit)
• Kefir
• Lactose-free milk
• Rice milk
• Water

Green Juices

Green juices are made with a juicer. The machine wrings out liquid from fruits and vegetables.

Most of the pulp is left behind. That means there’s less harder-to-digest insoluble fiber.

You can drink fruits and vegetables faster and in higher concentrations than if you ate them. That means you can quickly get an infusion of phytonutrients and IBS-friendlier soluble fiber.

Remember to choose low-FODMAP ingredients.

Water Is the Best Drink of All

Water is always your best choice. Every cell in your body needs it to function well. It’s also good for staying hydrated.

Water is essential for optimal digestion, too. It helps your system break down, absorb, and move food along.

Drinking enough water is extremely important if you have chronic constipation. It keeps your stool moist enough to pass comfortably. If you don’t drink enough, your body may pull liquid out of your stools and make them hard to pass.

It’s also crucial if you have chronic diarrhea. Too much water is expelled in your bowel movements. That contributes to a state of dehydration.

To get enough water throughout the day:

• Take a good long drink each time you fill it up, then top off the glass.
• Carry a good glass, metal, or BPA-free plastic water bottle.
• Always have water with you in the car.
• Adding a little lemon juice makes it more interesting and helps with digestion.