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?

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.

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.

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 👉🏽