Is bourbon a low FODMAP drink? Understanding FODMAPs in spirits

January 1, 2026 •

3 min read

Bourbon is often considered low FODMAP in normal serving sizes. The distillation process removes fermentable carbohydrates, including potential FODMAPs.

Quick Summary

Bourbon is generally low FODMAP due to distillation, which eliminates fermentable carbs. Portion control and mixer choices are key for sensitivities.

Key Points

Distillation is key: Distilling bourbon removes FODMAPs, making the spirit low in FODMAPs.
Serving size matters: A standard 1.5-ounce pour is low FODMAP, but excessive alcohol irritates the gut.
Choose mixers carefully: Avoid high-FODMAP mixers like high-fructose corn syrup sodas and many fruit juices, instead use plain soda water or citrus.
Plain is best: Flavored bourbons may contain high-FODMAP sweeteners; stick to traditional varieties.
Rum is different: Rum retains high fructose levels and is high FODMAP, unlike other spirits.
Consider your sensitivity: While generally safe, some may react, so listening to your body is important.

The Science Behind Bourbon and FODMAPs

For those with IBS or digestive sensitivities, the low FODMAP diet aids symptom management. FODMAPs, short-chain carbohydrates, can be poorly absorbed, leading to fermentation and digestive issues. Bourbon and distilled spirits are often low FODMAP. This is due to the distillation process, a key step in production.

How Distillation Creates a Low FODMAP Spirit

Bourbon uses grains like corn, rye, and barley. These contain carbohydrates and gluten. During production, the mash is fermented, then heated in a still. Alcohol vaporizes and is collected separately, leaving behind non-volatile components, including FODMAPs. The result is a pure, distilled spirit, naturally low in FODMAPs. This applies even to spirits made from high-FODMAP grains like wheat or rye.

Moderation is Key

A standard serving of bourbon (1.5 ounces) is low FODMAP, but moderation is crucial. Excessive alcohol can irritate the gastrointestinal tract and trigger symptoms. Limiting intake prevents digestive discomfort. This applies to all alcohol on a low FODMAP diet.

Mind Your Mixers: The Hidden High FODMAPs

Enjoying bourbon neat or on the rocks is safest. Many cocktails use high-FODMAP mixers, which can negate the spirit's low FODMAP status.

Common high FODMAP mixers to avoid include:

Sweetened fruit juices (apple, pear, mango)
Most syrups and nectars (honey, agave)
Sweetened sodas or tonic waters with high-fructose corn syrup

Low FODMAP mixer alternatives:

Plain soda water or unflavored tonic water
A squeeze of fresh lemon or lime juice
Low FODMAP fruit garnishes like strawberries or an orange twist
Infusions with fresh herbs like mint or rosemary

Flavored Bourbons and Added Sweeteners

Flavored or infused bourbon can be problematic. While the base spirit is low FODMAP, added ingredients can increase FODMAP content. Sweeteners like honey, high-fructose corn syrup, or fruit extracts can introduce FODMAPs. Opt for traditional, unflavored bourbon to avoid symptoms.

Low FODMAP Spirits Comparison Table


Spirit	Source Grains/Ingredients	Distillation Affect on FODMAPs	Low FODMAP Status	Notes
Bourbon	Corn, rye, barley	Removes FODMAPs	Yes, in moderate serving size	Watch for flavored varieties and mixers
Vodka	Corn, wheat, or potato	Removes FODMAPs	Yes, in moderate serving size	Often made from high-FODMAP grains, but distillation makes it safe
Gin	Juniper berries, botanicals	Removes FODMAPs	Yes, in moderate serving size	Distillation is key; be mindful of mixers
Tequila	Agave	Removes FODMAPs	Yes, in moderate serving size	Tested and found low FODMAP in a 1oz serving
Rum	Sugar cane or molasses	Distillation does not remove excess fructose	No, generally high FODMAP	Should be avoided by most sensitive individuals

Making Informed Choices and Enjoying Bourbon Safely

For those on a low FODMAP diet, bourbon can be a welcome option. Distillation separates fermentable carbohydrates from the alcohol. Managing digestive health requires attention to portion control and mixer choices. Even low FODMAP foods can cause issues if consumed excessively. Following an elimination and reintroduction approach under a dietitian's guidance is best to understand personal tolerance levels. By using unflavored bourbon, low FODMAP mixers, and moderation, this classic whiskey can be enjoyed without triggering symptoms.

Monash University's FODMAP Blog

Frequently Asked Questions

Yes, distilled spirits like bourbon are typically allowed in a standard serving size (approx. 1.5 ounces) during the elimination phase. However, it's crucial to use a low FODMAP mixer or drink it neat to avoid hidden FODMAPs.

Distillation removes FODMAPs. During distillation, the fermentable carbohydrates (FODMAPs) are separated and left behind, so they are not present in the final distilled spirit.

A standard serving of 1.5 ounces (a single shot glass) is generally considered safe. Excessive alcohol consumption is an irritant to the digestive system and should be limited.

Low FODMAP mixers include plain soda water, unflavored tonic water, or a splash of fresh lemon or lime juice. Avoid sugary sodas, fruit juices, and syrups.

Most distilled spirits are low FODMAP, including vodka, gin, and whiskey. Rum is the exception; it contains excess fructose and is high FODMAP.

Yes, it is best to avoid flavored bourbons. They often contain added sweeteners, natural flavorings, or other additives that can be high in FODMAPs.

Not necessarily. While some gluten-free spirits are also low FODMAP, the distillation process is what removes the FODMAPs, not the absence of gluten. For example, some non-distilled alcoholic beverages like beer can be both gluten-free and high FODMAP.