What drinks at Starbucks are low FODMAP?

December 24, 2025 •

4 min read

According to Monash University research, plain black coffee is low FODMAP and generally safe for consumption on the diet. However, for those with Irritable Bowel Syndrome (IBS), the challenge lies in navigating the common high-FODMAP additives found in popular drinks. This guide provides a detailed breakdown of how to enjoy a delicious Starbucks beverage without compromising your digestive health.

Quick Summary

Guide to ordering low FODMAP drinks at Starbucks, including safe options like black coffee, espresso, and herbal teas. It details which milk alternatives and syrups are acceptable while explaining how to customize orders to avoid common high FODMAP triggers such as dairy and certain sweeteners.

Key Points

Start with the basics: Opt for plain black brewed coffee, espresso shots, or unsweetened black or green tea as your base.
Choose safe milks: Safe milk alternatives at Starbucks include almond milk, coconut milk, and lactose-free milk. Avoid regular dairy milk and whole-soy milk.
Select low FODMAP syrups: Use plain vanilla or peppermint syrup for flavor, as many specialty and seasonal syrups contain high FODMAP ingredients.
Skip high FODMAP additions: Avoid whipped cream, caramel drizzle, and other sweet toppings, as they are typically high in FODMAPs.
Consider caffeine and acidity: Be mindful that even low FODMAP coffee can cause symptoms in some due to caffeine content or acidity. Decaf or cold brew can be gentler options.
Customize your order: Communicate clearly with the barista about your choices, specifying lactose-free milk and plain syrups while asking to omit high-FODMAP toppings.
Portion control is key: Even with low FODMAP ingredients, consuming large quantities can sometimes trigger symptoms. A moderate serving size is best.

For many individuals managing Irritable Bowel Syndrome (IBS), a trip to Starbucks can feel daunting. The vast menu, filled with sweetened syrups, milk options, and flavored blends, often contains hidden FODMAPs that can trigger uncomfortable symptoms. Understanding which ingredients are safe and how to customize your order is key to enjoying your favorite coffee shop experience while sticking to a low FODMAP diet. The foundational principle is to keep it simple, opting for pure, uncomplicated bases and making careful substitutions for milk and sweeteners.

Low FODMAP Coffee and Espresso Options

The safest and most reliable low FODMAP choices at Starbucks begin with the basics. Plain coffee and espresso contain no FODMAP carbohydrates and are your best friends on this diet. The risk factor comes from the additions, not the base itself.

Brewed Coffee (Hot or Iced): A simple cup of black coffee is a safe bet. You can order it hot or iced without any modifications.
Caffè Americano (Hot or Iced): This drink is simply espresso and water, making it naturally low FODMAP and a great option.
Espresso Shots: Plain shots of espresso, whether a solo, doppio, or larger, are low FODMAP and can form the base of a custom drink.
Cold Brew: The brewing process of cold brew can result in lower acidity, which some with sensitive stomachs find easier to tolerate, and is low FODMAP by itself.

Low FODMAP Tea Options

For tea lovers, the menu offers several safe options, provided you stick to the basics and avoid certain herbal varieties.

Brewed Black or Green Tea: Unsweetened black tea (like English Breakfast or Earl Grey) and green tea are low FODMAP when brewed properly.
Herbal Tea: Mint Majesty and some other plain herbal teas are good choices. Avoid those containing chicory root or high-FODMAP fruits.

Creating Low FODMAP Lattes and Flavored Drinks

If you prefer something beyond a plain coffee or tea, customization is the way to go. The key is to control the milk and syrup content.

Choosing Safe Milks

While regular cow's milk contains lactose (a FODMAP), several non-dairy alternatives are safe in low FODMAP portions. Ask for one of the following:

Almond Milk: Safe for a typical cup serving.
Coconut Milk: Safe for typical serving sizes.
Lactose-Free Milk: Starbucks often carries this option, which is a great choice for a creamy texture without the lactose.

Selecting Safe Syrups

Many of Starbucks' standard syrups are high in FODMAPs like fructose or contain lactose, but a few are generally considered safe in small amounts.

Vanilla Syrup: The basic vanilla syrup is usually low FODMAP. It's an excellent way to add flavor.
Peppermint Syrup: Another safe option for adding a refreshing flavor without high-FODMAP ingredients.

How to Customize Your Low FODMAP Order

Ordering correctly is crucial to avoiding high-FODMAP ingredients that are standard in many drinks. Here is a simple framework for customization:

Start with a Safe Base: Choose a black coffee, espresso shot, or brewed black/green tea.
Add a Low FODMAP Milk: Request almond milk, coconut milk, or lactose-free milk.
Choose a Safe Sweetener: Opt for regular sugar or a packet of stevia. Avoid honey, agave, or sugar-free syrups containing sorbitol.
Add Safe Flavors: Ask for a pump of vanilla or peppermint syrup.
Hold the Toppings: Always skip the whipped cream, caramel drizzle, and other toppings, as they are typically high in FODMAPs.

Low FODMAP Customizations vs. Common High-FODMAP Ingredients


Drink Component	Low FODMAP Option	Common High FODMAP Ingredients
Base	Plain brewed coffee, espresso, cold brew, brewed black/green tea	Specialty blends or mixes that contain unlisted additives
Milk	Almond milk, coconut milk, lactose-free milk	Regular cow's milk, whole-soy milk, condensed skim milk (in some sauces)
Sweeteners	Regular sugar packets, stevia packets, maple syrup (if you have your own)	Honey, agave syrup, high-fructose corn syrup, syrups with sorbitol
Syrups	Plain Vanilla, Peppermint	Caramel, Pumpkin Spice, Mocha (contains high-FODMAP milk), White Chocolate
Toppings	Request none	Whipped cream, caramel drizzle, cinnamon dolce topping (contains milk)

A Word on Caffeine and Acidity

Even when a drink is low FODMAP, factors like caffeine and acidity can trigger symptoms in some people with IBS.

Caffeine: A known gastrointestinal stimulant, caffeine can increase gut motility and cause symptoms in sensitive individuals. Consider a decaf espresso or coffee if you are sensitive.
Acidity: The acidity in coffee, particularly in regular hot coffee, may cause discomfort for some. Cold brew is a lower-acidity alternative that can be gentler on the stomach.

Conclusion

Enjoying a drink from Starbucks while following a low FODMAP diet is entirely possible with a bit of knowledge and careful customization. The most reliable strategy is to choose a simple, black coffee or plain brewed tea and modify it with safe milk alternatives and syrups. Remember to communicate clearly with your barista and don't hesitate to ask about ingredients. By following these guidelines, you can savor your favorite beverage and support your digestive health at the same time. The low FODMAP diet focuses on identifying personal triggers, so it's always wise to pay attention to your body's individual response, even with safe options. For more detailed FODMAP information, consider consulting resources like the Monash University app, the leading authority on FODMAP research.

Useful Custom Orders

Plain Brewed Coffee with Lactose-Free Milk: Order a brewed coffee (hot or iced) with a side of lactose-free milk to control the amount.
Iced Americano with Vanilla: Request an Iced Americano with a couple of pumps of vanilla syrup. Skip the whipped cream.
Espresso with Almond Milk: Ask for a double shot of espresso with steamed or iced almond milk for a simple latte.
Mint Majesty Tea: Order a hot or iced Mint Majesty tea. It’s naturally low FODMAP and refreshing without any modifications.
Decaf Iced Americano: If you are sensitive to caffeine, opt for decaf espresso in an Americano.

Frequently Asked Questions

Plain vanilla and peppermint syrups are generally considered low FODMAP. Many other flavored syrups and sauces, like caramel and white mocha, contain high FODMAP ingredients and should be avoided.

Yes, but you must choose a low FODMAP milk. Options include lactose-free milk, almond milk, and coconut milk. Be sure to specify your preference clearly when ordering.

No, whipped cream is not low FODMAP as it is a dairy product and contains high amounts of lactose. It should be omitted from your order.

Yes, plain cold brew is low FODMAP. Its lower acidity may also be easier on the stomach for some individuals with IBS compared to regular brewed coffee.

Plain brewed black or green tea is a very safe option. For herbal tea, Mint Majesty is a good choice. Always check for added ingredients or sweeteners.

Order a standard latte with an espresso base, but request it be made with either almond milk, coconut milk, or lactose-free milk instead of regular dairy milk. Add a pump of vanilla syrup for flavor.

Yes. While black coffee itself is low in fermentable carbs, caffeine is a gastrointestinal stimulant that can increase gut motility and cause symptoms in sensitive individuals. Consider decaf if you are sensitive.

Regular sugar packets are low FODMAP. Packets of stevia are also a safe option. You should avoid honey, agave nectar, and artificial sweeteners containing polyols like sorbitol.

No, most Starbucks Refreshers contain fruit juice concentrates and other high-FODMAP ingredients that should be avoided.

A custom Frappuccino can be made with a coffee or creme base and a low FODMAP milk like almond or coconut milk, but most popular options contain high FODMAP syrups and toppings and are not suitable.