18 Iced Cold Bloat Free Drink Recipes To Quench Your Thirst

Quench your thirst and beat the heat with a refreshing lineup of tantalizing beverages. Whether you’re craving a tall, chilled drink on a scorching day, in need of hydration after a workout, or seeking a delightful mocktail sans alcohol, we’ve got you covered. Get ready to dive into a world of iced teas, invigorating punches, flavored lemonades, zesty limeades, luscious smoothies, sparkling spritzers, and even a homemade electrolyte beverage.

And here’s the best part: all of these delightful concoctions are low FODMAP and incredibly easy to whip up. So, sit back, relax, and sip your way to satisfaction with these irresistible, tummy-friendly beverages. Cheers to staying cool and enjoying every flavorful moment!

Sparkling Ginger Cranberry Punch

This Sparkling Ginger Cranberry Punch was developed to satisfy our desire for a good non-alcoholic option. Tea adds depth and an intriguing tannic flavor. It will also add caffeine, which is why we use a decaffeinated black tea. Cranberry juice provides a light refreshing flavor, and a clear gorgeous color. The Gus Ginger Ale contains purified sparkling water, cane sugar, natural ginger root extract and other natural flavors, citric acid, and caramelized sugar for color. Get the recipe for Sparkling Ginger Cranberry Punch.

Low FODMAP Iced Tea with Mango

Our Low FODMAP Iced White Tea With Mango is simply chilled low FODMAP white tea, optionally sweetened, served with low FODMAP amounts of fresh, juicy mango. Like our recipe for Low FODMAP Iced Green Tea With Passionfruit, this one almost doesn’t need formal direction, but we want to make sure you get portions right for the white tea and mango. Get the recipe for Low FODMAP Iced Tea with Mango.

Strawberry Lemonade

Our Strawberry Lemonade is super-simple to make and looks like a party! Certainly, consider making this at your next celebration, but don’t overlook making it just for you and your family to keep in the fridge for thirst-quenching all summer long. Get the recipe for Strawberry Lemonade.

Peach Iced Tea

This Low FODMAP Peach Iced Tea is as refreshing as it is pretty, and easy to make. It begins with a sugar sweetened peach purée featuring a low FODMAP amount of yellow peaches. You can stir this purée into black iced tea, as we did for the images, or it works beautifully in green or white tea, too. Please read our article Tea & FODMAPs for general tea information. Get the recipe for Peach Iced Tea.

Mocha Banana Smoothie

The flavors of chocolate, coffee, and banana come together in this rich and smooth smoothie that we especially like mid-afternoon, when we need a caffeine pick-me-up. Get the recipe for Mocha Banana Smoothie.

Iced Black Tea with Lychee

Our Low FODMAP Iced Black Tea With Lychee is simply chilled low FODMAP black tea, with optional sweetening, served with fresh lychee purée. We are here to show you that we have many beverage ideas for you – that are even suitable for Elimination. This article takes you through this drink step by step and explores the FODMAP levels of black tea and lychees. Get the recipe for Iced Black Tea with Lychee.

Low FODMAP Blueberry Limeade

We love a fruity beverage for hot days, to quench our thirst, but we don’t want to overload on FODMAPs. This Low FODMAP Blueberry Limeade is appropriate even during Elimination Phase and is enjoyed by kids and adults, alike. Get the recipe for Low FODMAP Blueberry Limeade.

Iced Green Tea with Passionfruit

Our Low FODMAP Green Tea With Passionfruit is simply chilled low FODMAP green tea, optionally sweetened, served with passionfruit ice cubes. It almost doesn’t need a recipe, but many folks want to know what they can drink while following the low FODMAP diet beyond water. Get the recipe for Iced Green Tea with Passionfruit.

Low FODMAP Orange Carrot Juice

This recipe, for Low FODMAP Orange Carrot Juice, is really 3-recipes in one. There is the basic version, which combines orange juice and carrot juice. Then there is that basic combo with the addition of creamy coconut milk. And then, there is a frothy version that adds whey protein isolate and TASTES JUST LIKE AN ORANGE JULIUS! Get the recipe for Low FODMAP Orange Carrot Juice.

Blood Orange Mint Spritzer

This tasty and pretty beverage couldn’t be simpler to make. The blood oranges make statement, but they are not always available. Feel free to substitute navel oranges. While the flavors in this Low FODMAP Blood Orange Ginger Mint Spritzer are subtle, it is a very refreshing drink, great for kids or adults. Get the recipe for Blood Orange Mint Spritzer.

Cranberry Cinnamon Swizzle

Looking for a tasty non-alcoholic drink that’s more than water in a glass? This Low FODMAP Cranberry Cinnamon Swizzle combines cranberry juice, cinnamon, a little sweetening from Simple Syrup (as desired) and ginger ale or ginger beer. Get the recipe for Cranberry Cinnamon Swizzle.

Tropical Frosty

This blender drink combines coconut, pineapple, and passion fruit all together in a blended frozen beverage that we call a Tropical Frosty. Add some booze if you like. Get the recipe for Tropical Frosty.

Maple Lime Low FODMAP Sport Drink

Are you an athlete living with IBS? You need to meet our Success Team member Kathryn Adel MS, RD, CSSD. She specializes in helping athletes and is one herself and she has brought us a Maple Lime Low FODMAP Sport Drink that will fuel us during exercise and not trigger our IBS. Get the recipe for Maple Lime Low FODMAP Sport Drink.

Passion For Coconut

Sparkling coconut flavored water (we use La Croix) and fresh passion fruit combined for a refreshing nonalcoholic drink. Get the recipe for Passion For Coconut.

Ginger Pomegranate Pear Sparkler

This recipe combines a ginger-flavored sparkly beverage, and you have choices. The main choices are products that will be labeled as ginger ale, nonalcoholic ginger beer or ginger sparkling water. A thin slice of fragrant pear and pomegranate arils (those are the seeds) create a lovely, light beverage fancy enough to serve as a mocktail to adults or children. Get the recipe for Ginger Pomegranate Pear Sparkler.

Strawberry Arnold Palmer

The Arnold Palmer is a combo of lemonade and iced black tea and it is incredibly refreshing. The drink is also sometimes called a Half & Half, as the ratio is half of each beverage, but whatever you call it, the sweet and tangy flavors are incredibly thirst quenching. We added strawberry purée; we think it makes it even better! Get the recipe for Strawberry Arnold Palmer.


Many of these recipes involve tea – white, green and black. If you are a tea lover and want to learn more, this article has all the details you need. It also covers herbal infusions and what is appropriate for the low FODMAP diet. Get the article for Tea & FODMAPs.

Coffee Drinks: What Is Low FODMAP?

Coffee is low FODMAP, yet it can cause digestive upset for some. Learn more about how to assess whether coffee drinks are right for you. Read the article for IBS, The Low FODMAP Diet, Coffee & Coffee Drinks.

Starbucks & Dunkin’ Donuts: What Should You Order?

No Bloat Options at Starbucks and Dunkin Donuts – Graphic Credit: FODMAP Everyday

What are your IBS-friendly, low FODMAP choices at Starbucks and Dunkin’ Donuts? We’ve got the answers! When you are running around town and want to grab a hot or cold beverage from these popular stores, there are certainly some items that will be more suitable for your IBS than others. Read our article Low FODMAP Choices At Starbucks & Dunkin’ Donuts.

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