As a registered dietitian specializing in IBS, I know how challenging holiday celebrations can feel when you’re trying to enjoy seasonal drinks without triggering gut symptoms. Many of my clients ask whether low FODMAP cocktails can make it easier to join in on the celebration – from Thanksgiving dinners to Christmas or Hanukkah parties – without the discomfort that often follows.
The good news is that, with the right choices, it is possible to sip a festive drink while being gentle on your gut. In this post, I’m sharing five classic holiday cocktail recipes made with low FODMAP ingredients so you can toast the season with greater confidence and less stress.
Nonetheless, it’s important to remember that alcohol itself is a natural gut irritant, even in a low FODMAP cocktail. Everyone’s tolerance is different, so listen to your body and enjoy mindfully.
If you’d like to dive deeper into how alcohol influences IBS symptoms, and how to enjoy a drink without paying for it later, be sure to check out my article, Low FODMAP Alcohol Guide and A Dietitian’s Best Tips to Enjoy Alcohol with IBS. It breaks down what to look for, what to avoid, and practical strategies to help you feel your best while still savoring a cocktail now and then.
5 Low FODMAP Cocktails to Enjoy This Holiday Season
These classic holiday drinks won’t disappoint! They are low FODMAP cocktails as the alcohol content has been adjust to the appropriate portion or the sweetener was swapped for a low FODMAP one. For the most up-to-date list and portion sizes of low FODMAP alcoholic beverages, you can consult the Monash FODMAP App.
1. Classic Old-Fashioned
Serves: 1
1/2 tsp sugar
1 tsp water
1 oz whiskey
2-4 ice cubes
Orange peel
Dissolve the sugar in water in a chilled glass. Add the whiskey & ice cubes and stir until chilled, about 30 seconds. Add the orange peel.
2. Hot Toddy
Serves: 1
3/4 cup water
1 oz whiskey
2 tsp maple syrup
2 tsp lemon juice
1 lemon slice
cinnamon stick (optional)
Heat the water in a saucepan until it simmers, then pour it into a mug. Add whiskey, maple syrup & lemon juice, and mix until the syrup has dissolved. Taste and adjust with more syrup/lemon if needed. Garnish with the lemon slice and cinnamon stick.
3. Moscow Mule
Serves: 1
4 oz ginger beer (sweetened with sugar)
1 oz vodka
1 tbsp lime juice
a few ice cubes
lime wedge & mint leaves to garnish (optional)
Let the ginger beer go flat. Combine the beer with the remaining ingredients in a glass or copper mug. Garnish with lime and mint.
4. Lemon Drop Martini
Serves: 1
Granulated sugar & 1 lemon wedge for rimming the glass
1 oz vodka
1 oz lemon juice
1 oz water
1 tbsp simple syrup
Wet the edge of a martini glass with the lemon wedge and dip it into the sugar. Combine the remaining ingredients in a cocktail shaker, shake well & strain into the glass.
5. Mulled Wine
Serves: 3
12 oz red wine
1/2 orange, peeled & sliced
4 cloves
1 cinnamon stick
1 star anise
1-2 tbsp sugar or maple syrup
Combine all the ingredients in a saucepan, bring to a simmer, and lower the heat. Cover and let barely simmer for 15 min to 3 hours. Strain & pour into a heated mug. Garnish with an extra orange slice and/or cinnamon.
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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.
