The Coffee Lovers' Guide to navigating the menu when you’ve got IBS

At Noisy Guts, we understand that managing Irritable Bowel Syndrome (IBS) can be challenging. Around 75% of IBS folks get relief from their gut health symptoms by following a low fodmap diet and identifying the triggers that cause flare-ups. But… one of the BIG hurdles to starting or even contemplating the low fodmap diet is the fear of having to give up coffee. 

Do you have to give up your beloved morning brew? Maybe. Maybe not. It’s very specific to your individual digestive system and the sacrifices you are'/aren’t willing to make on any given day. For me personally, there is NO safe coffee option but many others with IBS can tolerate a cup per day without any (or perhaps just minimal) side-effects. Read more here about coffee and its affects on gut health. In today’s blog, we’re going to help solve a daily dilemma faced by people with sensitive digestive systems - if you are going to indulge, what type of coffee should you order? We’ll review the most popular coffee choices and provide some suggestions for how you can modify your brew to minimise any fall-out so you can make the best choice possible. Hopefully this means that you’ll never have to hesitate when someone asks - do you want a coffee?

Why do we love coffee?

Australians have a deep-seated love for coffee. With an annual consumption of 1.91 kilograms per person, it's no surprise that more than a quarter of Australians feel they cannot survive the day without their coffee fix. Whether you're an instant coffee fan or an espresso aficionado, taste and quality are paramount. But so, it seems, is quantity! Could you survive the day without coffee? (or maybe the question should be - at what cost?!)

If you can’t forgo coffee, how can you enjoy a morning brew while adhering to the low fodmap diet? Let's explore the various coffee options available in your neighbourhood café and the modifications you can make to ensure your cup of joy remains fodmap friendly.

Cappuccino

A cappuccino is typically made with equal parts espresso, steamed milk, and milk foam. Here’s how you can modify a cappuccino to be more gut friendly.

Milk substitution: Use lactose-free milk, almond milk or rice milk. If you like soy milk, ask your barista if the soy milk they use is made from soy beans or soy protein. Soy bean milk is high in fodmaps, whereas soy protein milk is low in fodmaps up to 257 ml. If you need a recap on what type of milk you can drink on the low fodmap diet, read our blog here. But don’t just assume that ordering soy milk is a good choice. Ensure the almond or rice milk is unsweetened and free from high-fodmap additives like inulin.

And be warned - milk alternatives can still be foamed, though almond and rice milk may not foam as well as dairy milk so you’ll get a near-equivalent frothy cappuccino. But it won’t be quite as frothy.

Latte

A latte consists of a shot of espresso with a larger amount of steamed milk and a small amount of milk foam. If this is your go-to choice, you can modify this selection easily but substituting milks. Similar to cappuccinos, switch to lactose-free, almond or rice milk. Be cautious of soy milk, as many soy milks are high in fodmaps and due to the larger quantity of milk content, take note of any low fodmap serving sizes.

Espresso

Espresso is a pure coffee experience, involving a concentrated shot of coffee.

Safe as is: Espresso itself is low fodmap. Enjoy it straight without any modifications. However…be careful not to drink an expresso on an empty stomach and take note of the warnings in our previous blog about coffee being a gut stimulant. It might not be the fodmaps in your caffeine hit that causes issues. But at least with this option, you don’t have to navigate alternative milks. Or is that mylks?

Flat White

A flat white is made with espresso and microfoam (steamed milk with fine, velvety bubbles).

Milk substitution: Use lactose-free, almond, or rice milk to keep it low fodmap. The dairy alternatives should maintain the coffee’s creamy texture without the high fodmap content.

Mocha

A mocha is a delightful blend of espresso, steamed milk, and chocolate syrup.

Milk substitution: Use lactose-free, almond, or rice milk.

Chocolate consideration: Chocolate syrups can be high in fodmaps and it can be challenging to ask to see the original packaging to forensically check the nutritional profile. It’s unlikely that your barista will have ever heard about fodmaps and/or know the fodmap content of the chocolate syrup they use. For this reason, a mocha is probably something you should make at home for yourself where you can be certain of the ingredients.

Caramel Macchiato

Oh how many caramel, hazelnut and chai options are there these days! A caramel macchiato is a sweet treat combining espresso, steamed milk, vanilla syrup and caramel drizzle. While it sounds delectable, it’s highly unlikely that the caramel and vanilla syrups are low in fodmaps. Just don’t! In fact, it’s safer not to stray too far from the regular coffee menu. If it has the word “caramel” in the title, move on!

Frappuccino

A Frappuccino is a blended iced coffee drink that often includes milk, ice, and flavourings. Assuming that you order a low fodmap milk substitute and you omit the flavourings, then this option is… coffee, ice and milk! And not a lot of Frappuccino flavour. Once again, you’ve strayed too far from the regular coffee menu.

Americano

An Americano is simply espresso diluted with hot water. Safe as is: Like espresso, an Americano is naturally low fodmap. No modifications needed. But make sure you heed our warnings about caffeine on an empty stomach.

Dolce Latte

This typically rich and sweet coffee drink can include flavoured syrups and steamed milk.

Syrup caution: Verify that any syrups used are low fodmap and, let’s face it, commercial syrups are likely to be anything but low fodmap. If it sounds too good to be true, it probably is.

Tips for a low fodmap coffee experience

Coffee itself is generally low in fodmaps however, it's important to understand that caffeine can trigger gut health symptoms in some people. This is rarely due to fodmap content but rather the caffeine and other compounds present in coffee. Caffeine is a known gastrointestinal stimulant and can increase gut motility, potentially leading to symptoms like diarrhea, abdominal pain, and cramping in sensitive individuals. Additionally, the acidity of coffee may exacerbate symptoms such as heartburn and indigestion. Therefore, while coffee in its pure form is low fodmap, its potential to irritate the digestive system means that some people with IBS might still need to consume it in moderation or choose decaffeinated options to avoid discomfort.

Before ordering your coffee…

1.    Read Labels: Always check the labels of any milk alternatives or syrups for high fodmap ingredients such as high-fructose corn syrup or inulin.

2.    Portion Control: Stick to recommended serving sizes of low fodmap milk alternatives. For example, Monash University recommends limiting almond milk to 250ml per sitting.

3.    Custom Orders: Don't hesitate to customise your coffee order. Most cafes are accommodating and can make adjustments based on your dietary needs.

4.    Experiment: Not all low fodmap milk alternatives work for everyone. Experiment with different options to find the one that suits your taste and digestive comfort best.

Conclusion

25% of Aussies say that they can’t survive the day without a coffee fix. Are you one of them? With some mindful modifications, people with sensitive tummies can continue to enjoy a variety of coffee drinks. Whether you're at home or at your favorite cafe, these adjustments can help you savour every sip while managing your IBS symptoms effectively. Cheers to delicious, low fodmap coffee! What’s your go-to coffee order?

Written by Dr Josephine Muir - ex-coffee drinker and now loose leaf tea queen 👑 Josephine is Noisy Guts’ co-founder, IBS-C warrior, running enthusiast and mum to 2 girls + 3 furr-children. Fodmap-trained by Monash University. Read more about Noisy Guts here 👉🏽