Looking for the best alcoholic drink for IBS? If you answered yes, you are in the right place. This article aims to give you ideas on the best alcoholic drinks to choose to reduce the chances of triggering your gut symptoms!
UNDERSTANDING IBS AND ALCOHOL
Whilst the evidence on alcohol and IBS is limited, most people do report that alcohol does trigger their gut symptoms with the quantity and type of beverage chosen making a difference to whether people developed gut symptoms. Click here to read my previous blog post exploring the topic of IBS and alcohol in more detail.
Low FODMAP options for people with IBS
What are FODMAPs?
FODMAPs are fermentable carbohydrates or sugars which are fermented in our gut by our resident bacteria.
What is their connection to IBS symptoms?
When the bacteria in our gut ferment these carbohydrates/sugars they produce gas which contributes to abdominal discomfort/ pain, bloating, and distension. Additionally, the presence of these undigested sugars in our gut causes water to move into the gut which can lead to urgency and loose stools.
The best alcoholic drinks for ibs
The following 10 drink ideas are all low FODMAP so are less likely to contribute to gut symptoms.
- Gin and Tonic
2. White wine
3. Red wine*
*Limit to 1 glass
4. Sparkling wine….
Did anyone say Prosecco?
6. Vodka, lime and soda water
7. Vodka and lemonade
9. Whiskey on the rocks
10. Whiskey and cola
Moderation and Other Considerations
Whilst opting for a low FODMAP alcoholic drink may reduce the likelihood of developing gut symptoms, it is also important to take other factors into consideration.
Drinking in moderation
A small study found that drinking 4 or more alcohol-containing drinks worsened symptoms of diarrhoea, abdominal pain, gas, nausea and indigestion. Hence when drinking be mindful of the quantity of drinks you have. Limiting to 1-2 drinks will reduce the chances of gut symptoms.
Some mixers; mainly diet versions, may contain high FODMAP sweeteners such as fructose and sorbitol. Check the ingredients list on labels to ensure you choose one without these ingredients.
Additionally be mindful that carbonated drinks or the use of carbonated mixers can contribute to gas build-up and consequently bloating and distension.
IBS triggers vary between people therefore individual experimentation is important to identify what works for you.
When choosing an alcoholic drink opting for a low FODMAP option, being mindful of the choice of mixer and the quantity of alcohol consumed is important to reduce the risk of triggering IBS symptoms. Ultimately, it is important to experiment to work out your personal tolerances.