A Merry Sip: Low FODMAP Holiday Beverages for a Joyful Celebration

Published on Wednesday, December 06, 2023 by Kari Tallent

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Crafting Joyful Moments: Low FODMAP Holiday Beverages

As the Holiday season is upon us, we all have calendars stuffed with various events, dinners, social engagements, and the like.  When living with any GI disorder, tackling the bar or beverage stand can be a lackluster experience. The last thing you want is your holiday experience ruined by the special delivery of an unpleasant flare-up. However, it would be nice to have more options than the same safe libations repeatedly.

Low FODMAP Beer, Spirits, and Mixers

Whether you are looking for something that contains alcohol or is sans such libations, you have come to the right place. Low FODMAP does not mean you have to be the designated driver or the one holding the empty glass. If you can tolerate alcohol without any tummy troubles, there are options you can enjoy in Low FODMAP servings. Let’s take a look at what these options are: 

• Beer (12 oz)
• Gin (1 oz)
• Vodka (1 oz)
• Whiskey (1 oz)
• Red, White, and Sparkling Wine (5 oz)

Get festive with your mixers by choosing cranberry-infused sparkling water with fresh oranges and limes as your garnish. If you cannot tolerate alcohol, there are still tons of beverages and Mocktails for your pleasure.

Creative FODMAP-Friendly Holiday Cocktails

In an effort to take some of the work off your plate, I have compiled a list of fun and festive beverages that you can prepare if you are hosting an event or bringing to the party. These are all FODMAP-friendly, so you can enjoy yourself without wondering if you will pay for it later. (I cannot say the same for the hangover.)

Whether you are home with the sniffles or “Baby, It's Cold Outside'' there is nothing better than a nice Ginger Hot Toddy to warm you up and settle your overactive sinuses. The recipe makes a one-mug serving, so ingredients will need to be adjusted for a higher yield:

• Four fresh ginger slices, muddled
• One cinnamon stick
• One tea bag (black or ginger)
• 1 oz Whiskey
• 6-8 oz hot water
• 1 tsp maple syrup
• 2 tsp lemon juice (or a quarter of a lemon)

After you have muddled the ginger in a glass, add the cinnamon stick, tea bag, Whiskey, maple syrup, and hot water. Let the tea bag steep for at least 4 minutes before adding the lemon juice or squeezing the lemon wedge. Enjoy!

And just because you are following the Low FODMAP plan during the holidays does not mean you have to keep your punch bowl and reindeer mugs hidden when you have your family holiday celebrations. Break out the holiday nog with this Lactose-Free Spirited Eggnog! This recipe makes 12 servings, and if you have little kids running around the place or have to keep it good to drive Grandma home after dinner, you can also omit the whiskey to make a non-alcoholic version of it as well:

• 3 cups lactose-free half-and-half
• Four large eggs, yolks, and whites separated
• ½ cup sugar
• Pinch of salt
• 3-6 oz Whiskey
• 1 tsp vanilla extract
• Grated nutmeg

Start this recipe by heating the half-and-half in a saucepan and then setting it aside. Whisk the egg yolks, sugar, and salt in a separate bowl until smooth. From here, slowly whisk into the warm half-and-half (to temper eggs, not scramble them.) Whisk this mixture over medium heat until it coats the back of the spoon, then cool to room temperature. Add Whiskey and vanilla, and refrigerate. Next, take the egg whites whipping while slowly adding 1/3 cup sugar until stiff peaks form. Fold this into the cooled custard and pour into cups. Garnish with nutmeg and cinnamon sticks. 

Other cocktail choices that are perfect for the season include this Moscow Mule from Allrecipes.com (remember to adjust your portions of liquor!) and Dr. Rachel Pauls Low FODMAP Candy Cane Vodka and Martini Recipes!

Seasonal Mocktails for Everyone

Ginger-based mocktails are a refreshing way to savor the season. Try this Low FODMAP Ginger Pomegranate Pear Sparkler from Dédé Wilson at Fodmap Everyday or this Blood Orange Mocktail Mule by Erin from The Speckled Palate.  Just remember that if you purchase non-alcoholic ginger beer to mix your mocktails, check the ingredients to ensure the beverages do not contain FODMAPs, such as high fructose corn syrup.

This Non-Alcoholic Cranberry Cinnamon Mint Mocktail serves four but could easily be doubled or tripled to fit into a pitcher for your next holiday gathering! 

• 4 TBSP Cranberry sauce
• 1 cup unsweetened cranberry juice
• Four pinches of cinnamon
• 2 TBSP lime juice
• 1 ½ TBSP simple syrup
• 16oz NA ginger beer or ginger ale
• Four sprigs of mint

Evenly divide the cranberry sauce, juice, and cinnamon into four glasses. Top with ginger beer or ginger ale and simple syrup, and garnish with cranberries and mint. 

Toasting to a Happy and Healthy Holiday Season

These are just a few fun cocktails and mocktails you can indulge in throughout the holiday season. All recipes can be adjusted to be made with or without alcohol, or you can make one of each if you are hosting a gathering. The best part is you cannot even tell these are all Low FODMAP, so you will not feel like you stand out or have to be catered to because of your dietary restrictions. So be like the Ghost of Christmas Present and “Come in and know me better, man.”

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