What Soda Can I Have on a Low FODMAP Diet?

December 12, 2025 •

4 min read

According to Ignite Nutrition, regular soda is a high FODMAP beverage because it is often sweetened with high fructose corn syrup, which can cause symptoms like bloating and discomfort. The good news is, you don't have to give up fizzy drinks entirely when asking what soda can I have on a low FODMAP diet.

Quick Summary

Find suitable carbonated drinks for a low FODMAP diet by learning which ingredients to avoid and which ones are safe, including approved diet sodas, flavored seltzers, and homemade recipes.

Key Points

High Fructose Corn Syrup is a high FODMAP trigger: This common soda sweetener contains excess fructose and should be avoided during the elimination phase.
Diet sodas can be low FODMAP: Many varieties that use sweeteners like aspartame and sucralose are generally considered safe.
Check labels for sugar alcohols: Avoid sugar alcohols like sorbitol, mannitol, and xylitol, as they are high FODMAP.
Sparkling water is a safe alternative: Plain seltzer or club soda with a squeeze of fresh lemon or lime is a simple and safe option.
Carbonation can be a non-FODMAP trigger: Some individuals may experience bloating and gas from the bubbles in any soda, so monitor your tolerance.
Homemade soda is an option: Create your own with low FODMAP sweeteners like liquid stevia or pure maple syrup and sparkling water.

Understanding FODMAPs in Soda

FODMAPs are a group of short-chain carbohydrates that are poorly absorbed by some people, particularly those with Irritable Bowel Syndrome (IBS). These fermentable carbohydrates can draw water into the intestines and produce gas, leading to digestive symptoms. When it comes to soda, the primary FODMAP culprit is high fructose corn syrup (HFCS), which contains a higher proportion of fructose than glucose and is therefore high in excess fructose. Other ingredients to watch out for include certain sugar alcohols (polyols) used as artificial sweeteners, such as sorbitol, mannitol, and xylitol, which are also high FODMAP. Some fruit juices used in sodas, like apple or pear juice, are also high in excess fructose or sorbitol and should be avoided. Even without high-FODMAP ingredients, the carbonation itself is a non-FODMAP trigger for some individuals with sensitive digestive systems, causing gas and bloating.

Low FODMAP Soda Options

Thankfully, several options exist for those craving a bubbly beverage without the FODMAP-related symptoms.

Diet Sodas with Low FODMAP Sweeteners

Many diet sodas are made with alternative sweeteners that are considered low FODMAP. These include:

Aspartame: Found in brands like Equal and Sugar Twin, aspartame is made of amino acids and is considered low FODMAP.
Sucralose: Marketed as Splenda, sucralose is not metabolized by gut bacteria and is considered low FODMAP.
Stevia: While some products contain high FODMAP ingredients like inulin, pure liquid stevia is a safe option. Always check labels carefully.

Simple and Clear Sodas

For a simpler approach, plain carbonated water, seltzer, or club soda are completely safe, low FODMAP beverages. Adding a squeeze of fresh lemon or lime can create a refreshing, FODMAP-friendly drink. For a flavor boost, look for clear sodas and read the ingredient list to ensure there are no hidden high-FODMAP sweeteners. Some people may tolerate small amounts of cane sugar or table sugar, which are low FODMAP.

Specialty and Homemade Options

Several emerging brands cater to the low FODMAP community, often using prebiotics that are certified low FODMAP. It is crucial to check the Monash University or FODMAP Friendly certification labels, as prebiotics are not always low FODMAP. For a truly customized and safe option, making your own soda is simple and effective. A homemade ginger ale can be made with fresh ginger, plain soda water, and a low FODMAP sweetener like pure maple syrup (in small doses) or liquid stevia. Similarly, a homemade lemon-lime soda can be crafted using fresh lemon and lime juice, sparkling water, and liquid stevia.

Ingredients to Watch Out For

When reading the label of any store-bought soda, be on the lookout for the following high-FODMAP ingredients:

High Fructose Corn Syrup (HFCS)
Honey or Agave Nectar
Sugar alcohols (Sorbitol, Mannitol, Xylitol, Erythritol)
Excess fruit juice concentrates (e.g., apple, pear, mango)
Molasses
Fructans (often found in some stevia products or infused drinks)

Low FODMAP vs. High FODMAP Soda Comparison


Aspect	High FODMAP Soda	Low FODMAP Soda
Sweetener	High Fructose Corn Syrup, excess fruit juice, sugar alcohols (sorbitol, xylitol)	Aspartame, Sucralose, pure Stevia, Table Sugar, Maple Syrup (in small amounts)
FODMAP Content	High in excess fructose, polyols, or fructans	Very low to negligible
Potential Symptoms	Bloating, gas, abdominal pain, diarrhea	Minimal to none, though carbonation can trigger symptoms in some
Best Practice	Avoid during the elimination phase of the diet	Read labels carefully and monitor individual tolerance, especially regarding carbonation

Important Considerations Beyond FODMAPs

While focusing on FODMAPs is essential, other factors can impact digestive comfort. The carbonation found in any soda can cause bloating and gas for some individuals with sensitive digestive systems, regardless of the sweetener. It is wise to monitor your personal tolerance to carbonated drinks. Furthermore, excessive consumption of any sweetener, including low FODMAP options, can sometimes cause discomfort. Drinking too much diet soda, for example, can potentially disrupt gut bacteria or cause other issues. For optimal hydration and minimal digestive upset, plain water remains the best choice, but low FODMAP sodas can be enjoyed in moderation as a treat.

Conclusion: Enjoying Soda on a Low FODMAP Diet

Finding a soda you can have on a low FODMAP diet involves prioritizing diet sodas made with specific alternative sweeteners like aspartame, sucralose, and certain stevia products, or choosing plain sparkling water and flavoring it yourself with low FODMAP options. Always read ingredient labels carefully, avoiding high fructose corn syrup, polyols, and high-FODMAP fruit juices. Pay attention to your body's reaction to carbonation as well, as it can be a non-FODMAP trigger for some. By following these guidelines, you can safely and enjoyably incorporate a bit of fizz into your life without compromising your low FODMAP journey. For a deeper understanding of FODMAPs, consider consulting a reliable resource like the Monash University FODMAP diet resources.

Frequently Asked Questions

Yes, Diet Coke is generally considered low FODMAP because it uses aspartame and sucralose, both of which are low FODMAP sweeteners. However, the carbonation can still trigger bloating in some sensitive individuals, so personal tolerance should be monitored.

Regular Sprite is sweetened with high fructose corn syrup and is not low FODMAP. The diet version, Sprite Zero, is sweetened with aspartame and acesulfame potassium and is a better option, though the carbonation may still be an issue for some.

Most diet sodas that use low FODMAP sweeteners like aspartame or sucralose are safe. Always read the ingredient list to ensure no high-FODMAP sweeteners (like sorbitol) or fruit juice concentrates have been added.

Sodas sweetened with honey or agave nectar should be avoided, as these are high FODMAP due to excess fructose. Look for alternatives sweetened with table sugar, maple syrup (in small amounts), or low FODMAP artificial sweeteners.

Most commercial ginger ales contain high fructose corn syrup and are not low FODMAP. A low FODMAP option is to make your own with fresh ginger, pure maple syrup (in moderation), and sparkling water.

Plain sparkling water or seltzer is a great base. You can add low FODMAP flavorings like a squeeze of fresh lemon or lime juice, a few drops of liquid stevia, or a certified low FODMAP cordial.

Kombucha is low FODMAP in a limited serving size (up to ¾ cup or 175 ml), according to Ignite Nutrition. It is a fermented beverage, and portion control is key. As with soda, carbonation may be a trigger for some.