You would like to enjoy a glass of wine with a special dinner, have a cocktail at a party, or toast a special occasion with a glass of champagne. Can you? And which low FODMAP alcohol options do you have?
If you have IBS, alcohol may worsen your gut symptoms. In this article, I will discuss how alcohol can affect IBS, give you a low FODMAP alcohol guide, and provide my best tips on how to enjoy it without experiencing gut symptoms.
Let’s dive in!
Can You Have Alcohol on a Low FODMAP Diet?
As a registered dietitian specializing in the low FODMAP diet, I get this question a lot from my clients with IBS. The short answer is: yes! Alcohol can be enjoyed while following a low FODMAP diet.
However, FODMAPs are not the only trigger when it comes to alcohol and gut symptoms. Alcohol can affect the gut, independently of its FODMAP content.
How Does Alcohol Affect IBS?
Alcohol is a gut irritant.
Although we need more research on this topic, some research (1) and anecdotal evidence tell us that about one-third of people with IBS report alcohol as a trigger for their gut symptoms.
Why? Alcohol is a “gut irritant”. Depending on its concentration in a beverage, alcohol can either slow down or speed up the rate at which food empties from the stomach into the small intestine (also known as gastric emptying).
Beverages with alcohol content above 15%, such as hard liquor, slow down gastric emptying and may lead to nausea and constipation. On the other hand, lower alcohol doses, such as in wine or beer, accelerate gastric emptying and may trigger cramping, bloating, and diarrhea.
Alcohol can lead to overconsumption of FODMAPs
Alcohol lowers our inhibitions. When we drink, we tend to feel more relaxed around food and pay less attention to how much we’re eating, which can easily lead to overeating and to consuming more FODMAPs than we realize.
Other Effects of Alcohol on the Gut
Alcohol can affect the gut in several other ways, mainly:
- Disrupting the gut microbiome balance (2).
- Producing harmful metabolites (products that result from the metabolism of alcohol in the liver and the intestinal tract) that lead to inflammation of the gut and weakening of the gut barrier (3, 4).
Most of these effects are observed in people with chronic alcohol consumption. Nonetheless, as people with IBS are already at risk for dysbiosis (an imbalance of the microbes in our gut) and a weakened gut barrier, this might be one more reason for being more cautious about drinking alcohol.
Guidelines for Alcohol Consumption
There are no specific guidelines regarding alcohol consumption for people with IBS, but we do have the U.S. Dietary Guidelines from the National Institute of Health (5). The latest (2020-2025) guidelines advise adults who choose to drink to limit their intake to 2 drinks or fewer per day for men and 1 drink or fewer per day for women.
One drink is defined as:
- 12 ounces of beer
- 5 ounces of wine.
- 1.5 ounces of hard liquor
Both the US and the Canadian Guidelines (6) note that, overall, drinking less (or not at all) is better for health and sleep.
Low FODMAP Alcohol Guide
For some people, it may be difficult to avoid alcohol altogether, especially on social occasions or during the holidays. With some attention to the type of drink and other factors, it is possible to enjoy some alcohol without experiencing uncomfortable gut symptoms.
Low FODMAP Alcoholic Drinks
The first step is to choose alcoholic drinks that are low in FODMAPs. And there are quite a few options!
Is wine low FODMAP?
Most wines are low FODMAP at a portion size of 5 fl oz:
- Red
- White
- Sparkling
- Rose
Is beer low FODMAP?
One can of beer (12.5 fl oz) is low FODMAP. You may be wondering how that can be, as beer is usually made from wheat, barley, and rye, which are high in FODMAPs (fructans). The answer is that, due to the fermentation that occurs during the beer-making process, these fructans are broken down, making the final product low FODMAP.
Having said that, one thing to remember about beer is that it is carbonated, and the gas bubbles can trigger gas and bloating. If you experience this, it might not be the alcohol that bothers you but the carbonation.
Is hard liquor low FODMAP?
Hard alcoholic drinks are low FODMAP at the serving size of 1 fl oz (a scant shot):
- Gin
- Vodka
- Brandy
- Tequila
- Whiskey/Scotch/Bourbon
Need some ideas for the upcoming holiday season? Check out this post for low-FODMAP holiday drinks: Low FODMAP Cocktails: Delicious Holiday Drinks That Go Easy on Your Gut.
High FODMAP Alcoholic Drinks
On the other hand, it’s recommended you avoid alcoholic beverages that are high-FODMAP or contain high-FODMAP ingredients:
- Rum
- Dessert/sticky wines (port, sherry)
- Cocktails made with high-FODMAP juice
- Apple Cider
- Eggnog
Always check the Monash FODMAP App for the most up-to-date list of alcoholic beverages.
5 Tips to Enjoy Alcoholic Drinks with IBS
Working with people with IBS, I have encountered people who do just fine drinking alcohol occasionally, and people who need to avoid it completely to avoid painful gut symptoms.
Whether you decide to drink alcohol or not is a personal decision. Based on the literature and my years of experience, here are my best tips to enjoy it without gut distress.
1. Find out your alcohol tolerance
First of all, it’s good to know your tolerance. Ideally, you want to test how alcohol affects you by reintroducing it during a time when you feel your best regarding your IBS.
This will allow you to notice whether it makes your gut symptoms worse. With the guidance of an expert dietitian (like me!), you can figure out whether it is a trigger aside from FODMAPs.
If you find alcohol is a trigger, it might be best to avoid it for a while and go for a mocktail instead. You can always test it again at a later time. On the other hand, if you tolerate it, the following tips will help you avoid overdoing it and experiencing unpleasant gut symptoms.
2. Drink in moderation
If you do choose to drink alcohol, it’s best to limit its consumption to one drink a day. My suggestion is you pick your favorite alcoholic and not “waste” your alcohol allowance on drinks you are not that you don’t particularly enjoy.
3. Drink with a meal
Food slows the release of alcohol from the stomach and reduces the potential for digestive symptoms. As a best-case scenario, you enjoy an alcoholic drink with a meal. If you can’t eat a full meal, try to have at least an appetizer or a snack to avoid drinking on an empty stomach.
4. Hydrate!
Have some water before, during, and after your drink. Alcohol has a diuretic effect, and staying hydrated can reduce the negative effects of alcohol. Plus, it helps you avoid drinking too much.
If you are trying to avoid questions at parties or family occasions, pour the water into a wine glass or make a fun “mocktail” like a virgin mojito.
5. Avoid carbonated drinks
Many carbonated drinks use high-FODMAP sweeteners such as high-fructose corn syrup. Even if they don’t, they could be problematic. As mentioned, carbonation may trigger gas and bloating as you are ingesting extra air. Moreover, the gas in the bubbles increases the rate of alcohol absorption in the blood (7).
Low FODMAP Alcohol: Let’s Wrap It Up!
Although alcohol is a known gut irritant, most people with IBS can enjoy a drink or two without having to feel left out on social occasions.
Figuring out your tolerance to alcohol, choosing low FODMAP drinks, drinking in moderation, hydrating, and consuming alcohol with a meal can help you tolerate it better and avoid unwanted gut symptoms.
If you need help in figuring out whether alcohol or foods are a trigger for your IBS symptoms, you are in the right place. That’s my specialty! Get started by clicking on the button below to schedule your complimentary IBS Clarity Call. You will come out of this call feeling that you can manage your IBS and knowing what the next best steps are for you.
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Published December 14, 2021. Updated November 24, 2025.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
