Drinks and FODMAPs: 49 foods rated

Apple juice concentrate carries the apple's fructose excess several times over and the sorbitol with it. It is the hidden sweetener of choice in no-added-sugar products, which means a bar marketed as the gentle option can be the worst thing on the shelf here.

• Tuck C et al., J Hum Nutr Diet 31 (2018), FODMAP content of common plant-based and processed foods
• USDA FoodData Central, the national nutrient database, queried for the sugar profile
• Lenhart A. & Chey W.D., Adv Nutr 8 (2017) 587-596, systematic review of the effects of polyols

Regular cola is high in FODMAP from high-fructose corn syrup (excess fructose); sugar-free versions avoid that but may add polyol sweeteners that are also FODMAP.

• Tuck C et al., J Hum Nutr Diet 31 (2018), FODMAP content of common plant-based and processed foods
• USDA FoodData Central, the national nutrient database, queried for the sugar profile

Eggnog is high in FODMAP from lactose (milk and cream) plus added sugar; a lactose-free version in a small serving is lower FODMAP.

• Tuck C et al., J Hum Nutr Diet 31 (2018), FODMAP content of common plant-based and processed foods
• USDA FoodData Central, the national nutrient database, queried for the sugar profile

Sweet rosé is fermented only partway on purpose, which leaves sugar in the bottle - and because the yeast ate the glucose first, what remains leans towards fructose. The sweetness you taste and the FODMAP load track each other closely here.

• Tuck C et al., J Hum Nutr Diet 31 (2018), FODMAP content of common plant-based and processed foods
• USDA FoodData Central, the national nutrient database, queried for the sugar profile

White wine carries residual grape sugar, and yeast consumes glucose preferentially - so what it leaves behind is enriched in fructose. That is why a sweeter wine is disproportionately worse than its sugar figure suggests, and why dry is the useful word on a label.

• Tuck C et al., J Hum Nutr Diet 31 (2018), FODMAP content of common plant-based and processed foods
• USDA FoodData Central, the national nutrient database, queried for the sugar profile

Coconut water carries sorbitol, which is why a drink that is mostly water lands here. The threshold is about half a glass, and it is easy to pass because it is marketed as hydration rather than as a sugary drink.

• Tuck C et al., J Hum Nutr Diet 31 (2018), FODMAP content of common plant-based and processed foods
• USDA FoodData Central, the national nutrient database, queried for the sugar profile

Kvass is fermented from bread, so it starts with the wheat or rye fructan and the yeast eats part of it. What is left is a drink, and drinks are swallowed faster than bread is chewed - the same amount arrives more suddenly.

Cashew milk is a few percent cashews in water, and the dilution is the whole FODMAP answer: a glass carries a fraction of a handful - and the nut itself, one of the highest-FODMAP nuts on this axis, has its own entry here.

Coconut milk has a SERVE LIMIT in the Monash tables, with sorbitol as the sugar that sets it. A splash in coffee is comfortable and a glass is not. The bigger trap is that two different products share this name — the tinned kind used for curry is several times the concentration of the carton kind poured on cereal. Read the tin as food and the carton as drink. Tuck measured the tinned kind and puts a number on that serve limit: 0.24 grams of FODMAP per serve, classified low. The limit is real and it is not a warning about a spoonful.

• Monash University FODMAP tables
• Muir J et al., J Agric Food Chem 57 (2009)
• Yao CK et al., J Hum Nutr Diet, dietary sorbitol and mannitol
• Tuck C et al., J Hum Nutr Diet 31 (2018), FODMAP content per serve of plant-based and processed foods

Hazelnut milk is a few percent hazelnuts in water, and the dilution is the whole FODMAP answer: a glass carries a fraction of a handful - and the nut itself has its own FODMAP entry.

Kombucha starts as sweet tea and the culture eats most of the FODMAP sugar, which is what brings it here - but how much is left depends entirely on how long it fermented, and the bottle does not say. A sweet kombucha and a vinegary one are different foods on this axis.

• Tuck C et al., J Hum Nutr Diet 31 (2018), FODMAP content of common plant-based and processed foods
• USDA FoodData Central, the national nutrient database, queried for the sugar profile

Oats carry fructans, and the Monash tables give oat milk a SERVE LIMIT rather than an exemption — a small glass is comfortable, a large one is not, and the difference is the fructan dose. The lactose answer is the one that is genuinely zero, and it is zero for the obvious reason.

• Monash University FODMAP tables
• Biesiekierski J et al., J Hum Nutr Diet 2011

Pea milk is a few percent pea protein in water, and the dilution is the whole FODMAP answer. One distinction matters more than the nut: a drink made from whole soaked beans carries their oligosaccharides, while one made from an isolated protein does not - the isolation washed them out. Read whether the label says the bean or the protein.

Pistachio milk is a few percent pistachios in water, and the dilution is the whole FODMAP answer: a glass carries a fraction of a handful - and the nut itself has its own FODMAP entry.

Dry rosé is fermented until almost no sugar remains, and grape sugar was balanced to begin with. A glass is low; a sweet wine is not, and dessert wines are among the few alcoholic drinks the FODMAP thresholds flag.

• Tuck C et al., J Hum Nutr Diet 31 (2018), FODMAP content of common plant-based and processed foods
• USDA FoodData Central, the national nutrient database, queried for the sugar profile

Soy milk is a few percent soy protein rather than whole beans in water, and the dilution is the whole FODMAP answer. One distinction matters more than the nut: a drink made from whole soaked beans carries their oligosaccharides, while one made from an isolated protein does not - the isolation washed them out. Read whether the label says the bean or the protein.

Walnut milk is a few percent walnuts in water, and the dilution is the whole FODMAP answer: a glass carries a fraction of a handful - and the nut itself has its own FODMAP entry.