If you are a coffee or tea lover you might wonder whether you can have caffeine on a low FODMAP diet. One of the most common questions I get from my clients with IBS is whether they need to give up coffee and other caffeinated beverages to find relief from bloating and other gut symptoms.
As a registered dietitian specializing in the management of IBS, most of the work I do with my clients is to help them calm their gut while enjoying a wide variety of foods. My goal is for them to have as many of the foods they enjoy without unnecessary restrictions.
In this article, I explain the potential role both caffeine and FODMAPs may have in triggering IBS symptoms and discuss which hot drinks are best tolerated.
Caffeine, gut symptoms, and the low FODMAP diet
Caffeine is a gut irritant. That’s because it is a stimulant, and it affects gut motility. Translation: It may make you run to the bathroom!
For some people with IBS, caffeine may trigger gut symptoms, mostly cramps, loose stools, and diarrhea. Research has shown that 26-40% of IBS sufferers identify coffee as a cause of their symptoms. And about a third of those who re-introduce it after improving their symptoms with an elimination diet experience a recurrence of symptoms.
On the other hand, if you suffer from IBS with constipation, caffeine may be a good thing and help move things along. Since many of us have trouble getting enough fiber, especially when being mindful of FODMAPs, this could be a much-appreciated relief. For more tips on how to get enough fiber while limiting your FODMAP intake, you can read my blog post: 5 Tips To Eat More Fiber on A Low FODMAP Diet.
Unfortunately, there is a lack of clinical data on the effect of caffeine on IBS. Nonetheless, in my years of experience helping clients with IBS, I have noticed that many of those who are prone to loose stools and diarrhea are often triggered by caffeine. On the other hand, my constipated clients get more consistent and satisfying bowel movements with the help of their morning coffee.
For this reason, Monash University has not given specific recommendations on the use of caffeine for people with IBS. Rather, they recommend that each person work with a dietitian to determine whether their symptoms may be related to caffeine intake or other foods.
Low FODMAP Hot Drinks (with or without caffeine)
Regardless of the caffeine content of hot drinks, we need to consider the FODMAP content of coffee, teas (caffeinated or herbal), and other hot beverages. Here is a quick guide:
Coffee
Your safest bets are espresso and instant coffee (caffeinated or decaf), as they are low in FODMAPs. On the other hand, drip coffee may develop some FODMAPs during the brewing process, and your potential symptoms may be harder to predict.
I would recommend avoiding most coffee substitutes, such as Teeccino, Rasa, Pero, and others, as they usually contain chicory, inulin, or other high-FODMAP ingredients.
Tea
When it comes to tea, opt for green, white, or lightly steeped black tea. Steeping for less than two minutes helps reduce the concentration of FODMAPs, as they dissolve in water. Matcha powder is also a low FODMAP option when limited to a 1-teaspoon serving—just the right amount for a satisfying cup of matcha tea or latte.
Yerba-mate
Yerba-mate has not been tested, so it’s best to avoid it while following a low FODMAP protocol. After you have moved on to your personalized low FODMAP diet, you may test small amounts and see how you react.
Herbal tea
Among herbal teas, mint, ginger, lemon, and rooibos are excellent, low-FODMAP options. Just be sure to steer clear of teas with chicory root fillers or high-FODMAP varieties like chamomile, oolong, strong dandelion, and fennel.
Cocoa
Skip pre-mixed cocoa blends, as they often contain dry milk, which is high in lactose. Instead, opt for unsweetened cocoa powder, which is low in FODMAPs in typical serving sizes. For a delicious low-FODMAP hot cocoa, mix 2–3 teaspoons of cocoa powder with 12 ounces of lactose-free or almond milk, add a splash of vanilla, and sweeten to taste with sugar.
For the most comprehensive and up-to-date list of low-FODMAP hot drinks, check out the Monash FODMAP App.
Add-Ins Also Matter
Finally, no matter what hot drink you enjoy—coffee, tea, or any of the ones I mentioned—pay attention to what you add to it. Regular milk and most coffee creamers are high in lactose, a FODMAP. Instead, go for lactose-free milk, almond milk, or a tablespoon or two of half-and-half, which is nearly lactose-free.
If you like your drink sweet, stick with low-FODMAP options like regular sugar, maple syrup, or stevia, and stay away from high-FODMAP sweeteners such as honey and agave.
Caffeine and FODMAPs: Let’s Wrap It Up
Caffeine can be tough on the gut and might cause uncomfortable symptoms for some people with IBS. But for others—especially if you’re dealing with constipation—it can actually help get things moving.
You can still enjoy coffee and other hot drinks on a low FODMAP diet—it just depends on your symptoms, how you handle caffeine, and your personal preference. Just make sure to watch what you’re adding to your drink, since that can make a big difference too.
If you are still struggling with bloating, gas, and irregular bowel movements, I have a resource for you! If you want evidence-based strategies to reduce bloating and other gut symptoms, click on the button below and get my Free Guide: 10 Easy Steps to Beat the Bloat.
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Published March 18, 2018. Updated April 7, 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.
