Is there any soda that is low FODMAP?: Your ultimate guide to gut-friendly fizzy drinks

November 7, 2025 •

4 min read

According to analyses cited in the Monash University FODMAP diet app, certain soft drinks may be low in FODMAPs, though serving size and ingredients are critical factors. For those managing digestive issues like IBS, determining is there any soda that is low FODMAP? is essential for enjoying a bubbly beverage without triggering uncomfortable symptoms.

Quick Summary

This guide examines which commercial and homemade sodas are low FODMAP, detailing the importance of checking ingredients for high-FODMAP sweeteners and being mindful of carbonation.

Key Points

Ingredient Scrutiny: Always check soda labels to avoid high-FODMAP sweeteners like high-fructose corn syrup (HFCS) and some fruit juice concentrates.
Diet Sodas Are Often Safer: Many diet sodas use low-FODMAP artificial sweeteners like aspartame or sucralose, making them a better choice than their regular counterparts.
Certified Products Exist: Certified low-FODMAP products, such as some sparkling drinks from brands like Sorted, provide confidence that ingredients are safe.
Carbonation Can Be a Trigger: For some, carbonation itself can cause bloating and discomfort regardless of FODMAP content, so monitor your personal tolerance.
New Information Requires Caution: Recent testing suggests some products previously considered safe, like Coca-Cola Zero, may contain high levels of fructans, emphasizing the need for up-to-date checks.
Consider Homemade Options: Creating your own ginger ale with fresh ginger and a low-FODMAP sweetener is a safe, customizable alternative.

Understanding the FODMAPs in Soda

Not all sodas are created equal when it comes to digestive health. The primary issue with many conventional soft drinks is the type of sweetener used. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria. This process can cause gas, bloating, and other IBS symptoms in sensitive individuals.

The most common high-FODMAP ingredient in many regular sodas is high-fructose corn syrup (HFCS). HFCS contains an excess of free fructose, a monosaccharide that many people with IBS struggle to digest. When unabsorbed fructose reaches the large intestine, it can trigger significant digestive distress. Other high-FODMAP additives to watch for include fruit juice concentrates, which can also be high in fructose, and sugar alcohols (polyols) like sorbitol, which are often used in diet drinks and have a laxative effect.

The Role of Sweeteners and Flavors

For a soda to be low in FODMAPs, it must be sweetened with alternatives that are better tolerated. Common low-FODMAP sweeteners include:

Cane sugar (sucrose) in controlled quantities
Glucose syrup
Artificial sweeteners like sucralose and aspartame
Natural sweeteners like stevia or monk fruit extract

It is vital to check the ingredient label carefully, as some artificial sweeteners can still cause issues for some people. Furthermore, natural flavors should not be assumed to be low FODMAP without verification. For example, recent testing by Belly Balance suggests that both Coca-Cola and Coca-Cola Zero may contain unexpected levels of fructans, classifying them as high-FODMAP despite their sweeteners. This highlights the importance of using certified resources like the Monash app.

Potential Low FODMAP Soda Options

With careful consideration of ingredients, several commercial and homemade options are potentially safe for a low FODMAP diet. Always check the label for HFCS, and remember that moderation is key.

Diet Sodas

Diet Cola and Pepsi Max: Many diet colas and Pepsi Max are sweetened with aspartame or sucralose and are often considered low FODMAP in moderate servings. However, recent findings suggest caution with Coca-Cola branded products due to potential fructan content.
Sprite Zero Sugar and Diet 7-Up: These lemon-lime sodas are sweetened with low-FODMAP artificial sweeteners, making them a safe alternative to their high-fructose counterparts.
Fresca: This citrus-flavored soda is also a recognized low-FODMAP option.

Ginger Ale

Canada Dry Ginger Ale: Both the original and Zero Sugar versions are often cited as low-FODMAP options, particularly when HFCS is not the primary sweetener. However, check the ingredients as formulations can vary by region.
Homemade Ginger Ale: Making your own fizzy drink at home using fresh ginger, water, a low-FODMAP sweetener like cane sugar, and carbonated water gives you complete control over ingredients.

Simple Fizzy Options

Plain Sparkling Water or Club Soda: These are the safest options, containing only carbonated water and sometimes minerals, with no added sweeteners or flavors.
Seltzer Water with Natural Flavors: Some brands offer flavored seltzer without high-FODMAP ingredients. Always check the label for high-fructose corn syrup or sugar alcohols.
Low FODMAP Certified Drinks: Brands like Sorted Sparkling Prebiotic Drink offer certified low-FODMAP products.

Comparison: Standard vs. Low FODMAP Sodas


Feature	Standard Soda (e.g., Regular Coke)	Low FODMAP Soda (e.g., Diet Coke, Sprite Zero)
Sweetener	High-fructose corn syrup (HFCS)	Aspartame, sucralose, stevia, cane sugar
High FODMAP Risk	High (due to excess fructose)	Low (check specific sweeteners)
Fructan Risk	Recent studies indicate a high fructan content in Coca-Cola products	Varies by product; certified products are safest
Recommended Serving	High FODMAP; avoid during elimination phase	Moderate; serving size may be limited
Best For	Not suitable for the elimination phase of the low FODMAP diet	IBS management, especially in moderate intake

Beyond FODMAPs: Considering Carbonation

Even if a soda is certified low in FODMAPs, the carbonation itself can be a trigger for some individuals with IBS. The gas from carbonated drinks can distend the stomach and intestines, leading to feelings of bloating and discomfort. For those who find fizzy drinks problematic, plain water or herbal teas are the safest alternatives. You should assess your personal tolerance during the reintroduction phase of the diet.

The Takeaway on Low FODMAP Soda

It is possible to find a fizzy drink that aligns with a low FODMAP diet, but it requires careful attention to detail. Many diet sodas and certain brands of ginger ale or sparkling water can be suitable, but always check for ingredients like high-fructose corn syrup and potential fructan sources. The Monash app is an invaluable tool for verifying product compatibility. Ultimately, listening to your body is key, as even low-FODMAP certified beverages may cause issues due to carbonation or individual sweetener sensitivities. For the most up-to-date information, consult reliable sources like the Monash University website for testing updates on commercial products.

Frequently Asked Questions

Brands often considered low FODMAP include diet versions like Sprite Zero, Diet 7-Up, Fresca, and some diet colas sweetened with sucralose or aspartame. Some ginger ales, like Canada Dry, can also be low FODMAP. Certified low-FODMAP products are the safest options.

Regular Coke and Pepsi contain high-fructose corn syrup (HFCS), a high FODMAP ingredient, and are therefore not suitable for the elimination phase of the diet. Recent tests also suggest that even Coca-Cola Zero may be high in fructans, so diet versions should be approached with caution.

From a FODMAP perspective, sucralose and aspartame are generally considered low FODMAP. However, some individuals with IBS report digestive issues with artificial sweeteners, so personal tolerance should be assessed.

The carbonation in fizzy drinks can cause bloating and gas by distending the stomach and intestines, a common non-FODMAP trigger for those with IBS.

No, it depends on the ingredients. While ginger itself is low FODMAP, some ginger ales are sweetened with high-fructose corn syrup. Always check the label. Brands like Canada Dry are generally considered safe, but confirm the specific version you're buying.

Plain sparkling water is a safe, low-FODMAP choice. Be cautious with flavored versions, as they may contain hidden high-FODMAP ingredients or sweeteners.

The most reliable way is to use the Monash University FODMAP diet app, which tests foods and beverages for their FODMAP content. You should also always read the ingredient label to look for known high-FODMAP ingredients like HFCS or fructans.