What coffees are low in FODMAP?

November 15, 2025 •

3 min read

According to Monash University research, pure black coffee is low in FODMAPs, but what you add to it makes all the difference. Navigating what coffees are low in FODMAP can help reduce digestive distress for individuals with IBS.

Quick Summary

Pure coffee is naturally low in fermentable carbohydrates, making black coffee and espresso safe options. Tolerance depends on portion size, preparation, and low FODMAP add-ins like lactose-free milk or certain plant-based alternatives.

Key Points

Pure Coffee is Low FODMAP: Black coffee, espresso, and instant coffee made from 100% beans do not contain fermentable carbohydrates.
Add-ins Matter Most: The main FODMAP risk in coffee comes from ingredients like dairy milk, whole soybean milk, and certain syrups or sweeteners.
Caffeine is a Separate Trigger: Even if low FODMAP, coffee's caffeine and acidity can stimulate the gut and cause symptoms in sensitive individuals.
Opt for Decaf or Cold Brew: Decaffeinated coffee and cold brew are often better tolerated, as decaf has less caffeine and cold brew is less acidic.
Control Your Portions: Start with small servings of coffee and track your personal tolerance, as individual reactions vary widely.
Choose Safe Milk Alternatives: Lactose-free milk, almond milk, and macadamia milk are among the best choices for a creamy coffee.

Understanding the Link Between Coffee and FODMAPs

For many, coffee is an essential part of the daily routine, but for those with Irritable Bowel Syndrome (IBS) or other digestive sensitivities, the morning brew can be a source of concern. The good news is that the coffee bean itself contains no fermentable carbohydrates, meaning pure coffee is low in FODMAPs. However, confusion arises because coffee can still trigger digestive symptoms due to its caffeine content and acidity, which are separate issues from FODMAPs.

Low FODMAP Coffee Options

Black Coffee: The simplest and safest option. Whether brewed from ground beans or made instantly, as long as it's 100% coffee, it's low FODMAP. The key is to avoid high-FODMAP additions.
Espresso: Both single (30ml) and double shots (60ml) are low FODMAP, according to Monash University. The small serving size makes it a reliable choice for managing symptoms.
Decaffeinated Coffee: Decaf is an excellent low FODMAP choice, especially for those who are sensitive to caffeine's gut-stimulating effects. The decaffeination process itself may even reduce the fructan content further.
Cold Brew: Made with coarsely ground coffee steeped in cold water, this method produces a concentrate that is significantly lower in acidity than hot-brewed coffee. This can be gentler on a sensitive stomach while still being low FODMAP.

The Importance of Add-ins

The low FODMAP status of your coffee can change drastically depending on what you add. While black coffee is safe, many common additions are high in FODMAPs and should be limited or replaced.

Comparison of Coffee Choices for a Low FODMAP Diet


Coffee Type	FODMAP Status (Pure)	Considerations	Best for...
Black Coffee	Low FODMAP	Ensure 100% coffee; moderate portion size is best for caffeine sensitivity.	Lowest risk option.
Espresso	Low FODMAP	Safe for single and double shots; small portion minimizes stimulant effects.	Quick, concentrated, and generally well-tolerated.
Decaf Coffee	Low FODMAP	Suitable for those sensitive to caffeine's gut motility effects.	Avoiding caffeine triggers while enjoying coffee flavor.
Cold Brew	Low FODMAP	Lower acidity may be gentler on the stomach.	Those sensitive to coffee's acidity.
Instant Coffee	Low FODMAP	Must be 100% coffee; check labels for added high-FODMAP ingredients like chicory.	Convenience, but requires label vigilance.
Latte/Cappuccino	High FODMAP	Regular dairy milk is high in lactose.	Only if made with low FODMAP milk alternatives.
Flavored Syrups	High FODMAP	Often contain high fructose corn syrup or sugar alcohols like sorbitol.	Stick to low FODMAP sweeteners like regular sugar or maple syrup.

Making Your Coffee Low FODMAP

Choose the Right Milk: Swap regular dairy milk for lactose-free cow's milk, almond milk, macadamia milk, or soy milk made from soy protein. Be cautious with oat milk and coconut milk, as they have specific low FODMAP portion sizes.
Add Low FODMAP Sweeteners: Stick to regular sugar or maple syrup. Avoid honey, agave nectar, and artificial sweeteners containing sorbitol, mannitol, or inulin, which are high in FODMAPs.
Monitor Portion Sizes: Even with low FODMAP ingredients, large servings can still cause issues due to caffeine and other irritants. Start with a small cup and observe your body's reaction.
Be Aware of Non-FODMAP Triggers: Caffeine stimulates gut motility and can increase stomach acid, potentially worsening symptoms like cramping and reflux. Some people tolerate coffee well, while others are highly sensitive to these non-FODMAP factors. Decaf or cold brew can mitigate some of these effects.
Ordering at Cafés: Request lactose-free milk or almond milk, ask for milk on the side to control the amount, and avoid specialty drinks, flavored syrups, and whipped cream.

Conclusion

For individuals on a low FODMAP diet, the path to enjoying coffee is clear: focus on pure, black coffee and control your add-ins. Black coffee, espresso, decaf coffee, and cold brew are all excellent starting points. By choosing low FODMAP milk alternatives and safe sweeteners, you can craft a delicious, gut-friendly beverage. Remember that individual tolerance to non-FODMAP irritants like caffeine is key, so listen to your body and adjust portion sizes accordingly. Experimenting with different preparation methods can help you find your perfect, symptom-free cup. For additional guidance on dietary management, consulting a FODMAP-trained dietitian is always recommended. More information on low FODMAP triggers can be found from authoritative sources like the Monash University blog.

Frequently Asked Questions

Yes, pure black coffee, whether brewed or as an espresso shot, is low FODMAP. The coffee bean itself contains no fermentable carbohydrates.

Yes, decaf coffee is a low FODMAP option and may be better tolerated than regular coffee, especially for those sensitive to caffeine.

You can use lactose-free milk, almond milk, macadamia milk, or soy milk made from soy protein. Be mindful of portion sizes for oat and coconut milk, as they can be high FODMAP in larger amounts.

Many commercially flavored coffee syrups are high in FODMAPs due to ingredients like high fructose corn syrup or sugar alcohols. It is best to avoid them or use low FODMAP sweeteners.

Coffee contains caffeine and other compounds that can irritate the gut and increase motility, which is separate from its FODMAP content. Individual sensitivity to these factors can cause symptoms.

Yes, instant coffee is considered low FODMAP, but you must check the ingredient list to ensure it is 100% coffee. Some blends contain chicory, which is high in FODMAPs.

Yes, cold brew coffee is often a good choice because its lower acidity can be gentler on the stomach for individuals who experience acid reflux or irritation from hot coffee.