Can you have chai on a low FODMAP diet? Your ultimate guide

October 24, 2025 •

3 min read

For those on a low FODMAP diet, navigating favorite foods and drinks can be a challenge. So, can you have chai on a low FODMAP diet? The answer is yes, but the preparation is key, as a weakly brewed version with specific ingredient substitutions is necessary to avoid digestive distress.

Quick Summary

A low FODMAP chai is achievable by managing the brewing time of black tea to reduce fructans and using lactose-free milk or plant-based alternatives. Homemade preparation is crucial, as many store-bought mixes contain high FODMAP ingredients like honey or excess spices that can trigger symptoms.

Key Points

Brew Weakly: Steep black tea for no more than 1-2 minutes to minimize the release of fructans, a type of FODMAP.
Use Lactose-Free Milk: Replace standard dairy with lactose-free cow's milk, almond milk, or macadamia milk to avoid triggering lactose intolerance.
Choose Low FODMAP Sweeteners: Use maple syrup or a small amount of granulated sugar instead of honey, which is high in excess fructose.
Embrace Safe Spices: Most traditional chai spices like ginger, cinnamon, cardamom, and cloves are low FODMAP in typical quantities.
Beware of Commercial Mixes: Pre-packaged chai products may contain hidden high FODMAP ingredients, making homemade preparation the safest option.
Practice Moderation: Individual tolerance varies, so start with small amounts and monitor your symptoms, even with low FODMAP versions.

The low FODMAP challenge with traditional chai

Traditional masala chai is a fragrant beverage made with a strong black tea base, milk, sweeteners, and a blend of warm spices. While delicious, several components can be high in FODMAPs, which are fermentable carbohydrates that can trigger symptoms in individuals with irritable bowel syndrome (IBS).

Strongly brewed black tea: The longer black tea is steeped, the more fructans are released into the water. According to Monash University research, a strong brew of black tea (more than a few minutes) is considered high FODMAP.
Standard dairy milk: Traditional chai is often made with cow's milk, which contains lactose, a disaccharide (D) that can cause digestive issues for those with lactose intolerance.
High FODMAP sweeteners: Many recipes call for honey, which is high in excess fructose, another FODMAP trigger.
Hidden ingredients: Pre-packaged chai mixes or tea bags can contain high FODMAP additives like chicory root, inulin, or high fructose corn syrup.

Crafting a low FODMAP chai: Ingredient swaps and brewing tips

To enjoy a gut-friendly chai, a few simple adjustments can be made to the traditional recipe, allowing you to savor the rich flavors without the digestive discomfort.

Safe milk alternatives

Lactose-Free Cow's Milk: Contains the lactase enzyme to break down lactose, making it a safe choice for most.
Almond Milk: Low FODMAP at a 1-cup serving size.
Macadamia Milk: Low FODMAP at a 1-cup serving size.
UHT Coconut Milk: Low FODMAP at a ¾-cup serving size.

Low FODMAP sweeteners

Granulated Sugar (Sucrose): Low FODMAP at a ¼-cup serving size (50g) and breaks down efficiently in the small intestine.
Maple Syrup: A good alternative to honey, safe in low FODMAP amounts.

Gut-friendly spices

Most common chai spices are low FODMAP in standard culinary portions.

Cardamom
Cinnamon
Cloves
Ginger (fresh or ground)
Black peppercorns

The crucial role of brewing time

For a low FODMAP chai, it is critical to use a weak brew of black tea. Steep one black teabag for no longer than 1 to 2 minutes to minimize the release of fructans. For those with extreme sensitivity, using a low FODMAP herbal tea as a base, such as ginger or peppermint, may be an alternative.

Traditional chai vs. low FODMAP chai


Feature	Traditional Chai	Low FODMAP Chai
Black Tea Brewing	Steeped for 3-5+ minutes for a strong flavor, high in fructans.	Steeped for a maximum of 1-2 minutes to remain low in fructans.
Milk	Often uses regular cow's milk, which contains lactose.	Uses lactose-free milk, almond, macadamia, or UHT coconut milk.
Sweetener	Commonly sweetened with honey or high fructose corn syrup.	Uses low FODMAP options like granulated sugar or maple syrup.
Spices	Includes a blend of spices, usually fine if not over-portioned.	Uses spices like cardamom, cinnamon, cloves, and ginger, which are low FODMAP.
Preparation	Often made from pre-mixed powders or strong brews.	Best made homemade to control ingredients and brewing time.

A simple low FODMAP chai recipe

To create your own low FODMAP chai at home, follow these steps using your preferred low FODMAP ingredients:

Prepare the spices: In a saucepan, add 1.5 cups (360 ml) of water and your chosen spices. A good blend includes 2 green cardamom pods (cracked), 1 whole clove, and a pinch of ground cinnamon and ginger.
Weakly brew the tea: Bring the water and spices to a boil. Add 1-2 black tea bags (or loose tea) and simmer for a maximum of 1-2 minutes. Remove the tea bags to prevent excessive fructan extraction.
Add milk and sweetener: Stir in your choice of low FODMAP milk (e.g., lactose-free or almond milk) and a low FODMAP sweetener like maple syrup or sugar to taste.
Finish the brew: Simmer the chai for another minute, allowing the flavors to combine. Strain the spices before serving.

Conclusion

For those managing their diet for IBS, enjoying a comforting cup of chai is not off-limits. By understanding the potential FODMAP triggers—namely the brewing time of black tea and the choice of milk and sweetener—a delicious, gut-friendly version can be crafted at home. With careful selection of ingredients, a homemade low FODMAP chai offers a safe way to enjoy this aromatic beverage without fear of digestive upset. You can find more low FODMAP recipes and guidance on websites like FODMAP Everyday.

Note: Always consult with a dietitian when starting a new diet or before adding new foods, especially if you have sensitive digestion.

Source: FODMAP Everyday. (2020, July 22). Low FODMAP Masala Chai.

Frequently Asked Questions

Strongly brewed black tea is high in fructans, a type of FODMAP. Steeping the tea for a shorter time (1-2 minutes) prevents the excessive release of these fructans into the water, making it more gut-friendly.

Safe options include lactose-free cow's milk, almond milk (1 cup), macadamia milk (1 cup), and UHT coconut milk (¾ cup). It's important to choose unsweetened varieties and check for added high FODMAP ingredients.

No, honey is considered high in excess fructose, a FODMAP. It should be avoided during the elimination phase of the diet. Low FODMAP alternatives include maple syrup or a small amount of granulated sugar.

Common chai spices like cardamom, cinnamon, cloves, and ginger are all low FODMAP in standard culinary portions and safe to use. You can use them fresh or ground.

Often, they are not. Commercial chai mixes can contain hidden high FODMAP ingredients like high fructose corn syrup, chicory root, or other additives. Making your own chai from scratch is the safest way to ensure all ingredients are low FODMAP.

It's best to allow a few hours between cups to avoid FODMAP stacking. Stick to one cup per sitting initially and see how you tolerate it before enjoying a second later in the day.

If you are very sensitive to fructans, consider using a different, naturally low FODMAP tea as the base for your chai. Options include ginger tea or peppermint tea, which can still provide a warm, soothing flavor.