What coffee can I drink on low FODMAP? Your guide to safe sips

October 7, 2025 •

4 min read

According to research from Monash University, a leading authority on FODMAPs, pure black coffee in moderate servings is considered low FODMAP and safe for many to enjoy. Knowing what coffee can I drink on low FODMAP? is a common concern, and the answer largely depends on your choice of milk, sweeteners, and serving size.

Quick Summary

This guide breaks down the best low FODMAP coffee options, focusing on black coffee, safe milk alternatives like lactose-free and almond milk, low-FODMAP sweeteners, and how to order at cafes. It covers optimal serving sizes and potential trigger ingredients to help manage digestive symptoms.

Key Points

Black Coffee is Safe: Pure black brewed, instant, and espresso coffee is low FODMAP in moderate servings.
Check Your Milk: Use lactose-free, almond, macadamia, or soy milk made from soy protein, not whole soybeans.
Choose the Right Sweetener: Opt for regular sugar, maple syrup, or stevia, and avoid high-fructose and polyol-based sweeteners.
Watch for High FODMAP Additives: Be aware of hidden high-FODMAP ingredients like chicory root, inulin, and certain flavored syrups.
Consider Decaf: If you are sensitive to the gut-stimulating effects of caffeine, choosing decaf is a safer option.
Order Smart at Cafes: When dining out, stick to black coffee or request a safe low-FODMAP milk alternative and a safe sweetener.

Low FODMAP Coffee: The Basics

The good news for coffee lovers is that pure coffee itself—whether brewed, instant, or espresso—contains no FODMAP carbohydrates. This means the coffee beans themselves are perfectly safe to consume on a low FODMAP diet, provided you stick to moderate portions. While black coffee is generally well-tolerated, it is essential to be mindful of serving sizes and the overall impact of caffeine, as it can act as a gut stimulant for some individuals with Irritable Bowel Syndrome (IBS). Many choose decaffeinated coffee as a safer option to avoid any gut-motility effects.

Safe Coffee Types and Servings

Brewed Black Coffee: A 6-ounce (180 ml) cup is considered low FODMAP.
Instant Coffee: Two heaping teaspoons (4g) mixed with water is a low FODMAP serving. Be sure to check the ingredients to ensure no high-FODMAP additives like chicory or inulin are present.
Espresso: A single shot (30ml) or double shot (60ml) is low FODMAP.
Low-Acid Coffee: Some people find that lower-acid coffee brands, which are processed to reduce acidity, are easier on their stomach. While not specifically related to FODMAPs, it can be a useful strategy for managing symptoms.

Navigating Low FODMAP Milk and Sweetener Additions

What transforms a low FODMAP cup of coffee into a high FODMAP one are typically the additions. Traditional cow's milk contains lactose, a common FODMAP. Similarly, many flavored syrups and some sweeteners are high in FODMAPs. Making safe additions is crucial for an IBS-friendly coffee.

Low FODMAP Milk Alternatives

Lactose-Free Cow's Milk: This is an excellent option for those who enjoy the taste of dairy. Many popular brands offer lactose-free versions.
Almond Milk: An unsweetened almond milk is a reliable low FODMAP choice. Always check the ingredients for high-FODMAP thickeners or flavorings.
Macadamia Milk: This creamy alternative is low FODMAP in servings of 1 cup (250ml).
Soy Milk (from Soy Protein): Be very cautious with soy milk. Only varieties made from soy protein (not soybeans) are low FODMAP. Most barista-style soy milks in cafes are made from soybeans and are therefore high FODMAP.
Canned Coconut Milk: A small serve of canned coconut milk is considered low FODMAP and can add a rich texture to your coffee.

Safe Sweeteners

Regular Sugar: Standard white or brown sugar is low FODMAP and safe for sweetening your coffee.
Maple Syrup: A small amount of pure maple syrup is a low FODMAP option.
Stevia: This non-caloric sweetener is also considered low FODMAP.

Ingredients to Avoid

Agave Nectar: High in fructose, a type of FODMAP.
Honey: Also high in fructose.
Artificial Sweeteners: Many contain polyols (like sorbitol and mannitol).
Chicory Root/Inulin: Often added to instant coffees and coffee substitutes, these are high in fructans.
Most Creamers: Many coffee creamers are dairy-based or contain high FODMAP sweeteners, though some small portions may be acceptable.

Low FODMAP Coffee Options at Cafes

Ordering out can be tricky, but it is manageable with a few tips.

Order it Black: An Americano, long black, or espresso is your safest bet.
Ask for Lactose-Free Milk: Many cafes now offer this option. If you are ordering a latte or cappuccino, be mindful of the larger milk volume.
Request Almond Milk: Ensure it is unsweetened and without added high-FODMAP ingredients like inulin.
Beware of Soy Milk: As mentioned, cafe soy milk is likely made from whole soybeans and is high FODMAP. Avoid it unless you can verify its composition.
Bring Your Own Sweeteners: If you prefer stevia or a specific low-FODMAP sweetener, bringing your own sachets is a safe strategy.

Low FODMAP Coffee Alternatives

If caffeine is a trigger or you simply want variety, several other hot drinks are low FODMAP.

Herbal Teas: Options like peppermint, ginger, and rooibos are safe. Chamomile is also safe in moderate amounts.
Green Tea: Contains less caffeine than coffee and is a good option if tolerated well.
Matcha: A small 1-teaspoon serving is low FODMAP. Avoid pre-mixed matcha lattes, which may contain high-FODMAP additions.
Hot Cocoa: Make your own with unsweetened cocoa powder, a low FODMAP milk, and a safe sweetener.

Comparison of Low FODMAP Milks for Coffee


Milk Type	Low FODMAP Serving	Flavor Profile	Texture	Notes
Lactose-Free Milk	Up to 1 cup (250ml)	Closest to regular milk	Smooth, creamy	A familiar option for dairy drinkers.
Almond Milk (Unsweetened)	Up to 1 cup (250ml)	Mild, nutty	Lighter than dairy	Check for high-FODMAP additives.
Macadamia Milk	Up to 1 cup (250ml)	Rich, buttery	Creamier than almond	Can have a strong, distinct flavor.
Soy Milk (Protein)	Up to 1 cup (250ml)	Mild, beany	Can be quite frothy	Ensure it's made from soy protein, not soybeans.
Canned Coconut Milk	Small serve (Monash App)	Rich, tropical	Thick, creamy	Excellent for a rich mouthfeel; watch serving size.

Conclusion

For those on a low FODMAP diet, coffee is not off the menu, but it requires mindful preparation. By focusing on black coffee in moderate portions, you can avoid most FODMAPs. The key to successful low FODMAP coffee enjoyment lies in carefully choosing your additions. Opt for lactose-free, almond, or macadamia milk, and use low FODMAP sweeteners like regular sugar or maple syrup. With these simple strategies, you can continue to savor your morning cup without triggering digestive discomfort. Always listen to your body, as individual tolerances to caffeine and various ingredients can vary.

For the most up-to-date information on FODMAP serving sizes and testing, consult the official Monash University Low FODMAP Diet App.

Frequently Asked Questions

Yes, instant coffee is low FODMAP as long as it is made from 100% coffee beans. Always check the ingredient list to ensure it doesn't contain high-FODMAP additives like chicory root, which is a common filler.

Excellent low FODMAP milk options for coffee include lactose-free cow's milk, unsweetened almond milk, macadamia milk, and soy milk made from soy protein (not whole soybeans).

While coffee itself is low FODMAP, caffeine is a gut stimulant that can trigger symptoms in some people with IBS, even if the food or drink is low FODMAP. For those who are sensitive, decaf coffee is a good alternative.

Most commercial flavored syrups and pre-packaged flavored coffees contain high-FODMAP ingredients like high-fructose corn syrup or other fermentable sugars. It is best to avoid them or stick to simple, low-FODMAP additions.

Monash University lists a 6-ounce (180 ml) cup of brewed black coffee or a double shot (60ml) of espresso as a safe low FODMAP serving. It's important to monitor your personal tolerance, as some may react to caffeine in larger amounts.

Low-acid coffee is not directly related to FODMAP content but may be a better choice for people with sensitive stomachs, as it can be less irritating. It is still the low FODMAP additions that are most important.

For a safe cafe order, you can ask for a black coffee (like an Americano or espresso) or a latte with lactose-free or unsweetened almond milk. Be explicit about your choices, and consider bringing your own sweetener if needed.