Looking for a fun party punch? These mouth-watering low FODMAP mint-ginger sparklers will put a little pep in your step! Perfect with or without alcohol, this tasty punch is the perfect party sidekick!

I don’t know about you, but my family celebrates everything! Like, call in the extended fam, raise the streamers, and dec the halls kind of celebrating. So I think it’s safe to say I know my way around a good punch!

If you’re looking for a tasty beverage for the holiday season, your annual summer BBQ, or something to sip on when you’re sick of water, these low FODMAP mint-ginger sparklers are a fantastic low FODMAP alternative.

If alcohol doesn’t agree with you, this punch is packed with enough flavour you can enjoy it all on its own! But if you feel like kicking things up a notch, this recipe is epic with a splash of gin!

Keep if FODMAP friendly

Get the party started with these fresh and fizzy low FODMAP mint-ginger sparklers! Check out the notes below for tips on keeping this recipe low FODMAP.

First up, ginger. According to Monash University, ginger root doesn’t have any FODMAPs. So this ingredient won’t add anything to your FODMAP load.

Next up, mint. According to the Monash app, mint is low FODMAP in servings of 1 bunch (90 g) per sitting. Though Monash doesn’t list a maximum serving size. According to the Monash University blog, foods without listed limits can be eaten in larger servings without going over your FODMAP threshold.

We’ll be using 1/4 a cup of fresh mint leaves, which works out to 0.8 g per sitting. This is well within Monash’s recommended range.

We’ll also be using lime juice. Monash has determined that lime juice is low FODMAP in servings of 1 cup (250 g) per sitting. Servings of 1 1/5 cups (300 g) or more are high in the FODMAP fructan.

Our recipe calls for 1/4 cup of lime juice total, which works out to about 10 g per serving. This is well within the recommended range.

Next up, ginger beer. Heads up, ginger beer is a little different than ginger ale. Ginger ale is carbonated water flavoured with ginger, while ginger beer is made by brewing the ginger and letting it ferment. This gives the ginger beer a deeper flavour with a subtle spicy kick.

When picking your ginger beer, look for something made with natural cane sugar and without any additional FODMAPs. A quick Google will show you ginger beer brands available in your area. I was able to find a few brands made with just water, ginger, cane sugar, and lemon!

We’ll also be using seltzer. Seltzer is just carbonated water, so it won’t add anything to your FODMAP load. However, some people find that carbonation bothers their gut. If you think this will be the case for you, skip the seltzer and just add cold water.

Last but not least, gin! According to Monash, gin doesn’t have any FODMAPs, so it won’t add anything to your FODMAP load. Gin is still a general gut irritant, though, so Monash recommends sticking to a standard serving of 30 ml per sitting.

FODMAP math

Wondering how these low FODMAP mint-ginger sparklers stack up? Check out the notes below to see how many servings of each FODMAP group are in one of these drinks!

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You might also like one of these:

• Low FODMAP Gin and Berry Cocktail With a dash of low FODMAP gin and a pop of fruity seltzer, this easy gin and berry cocktail will be the star of your holiday bar cart!
• Low FODMAP Twisted Tom Collins With a bright, fruity flavour and a pop of festive colour, this low FODMAP cocktail will be the highlight of your holiday!
• Low FODMAP Strawberry Vodka Smash Looking for a FODMAP friendly cocktail idea? Raise a glass of this low FODMAP strawberry vodka smash and cheers to a FODMAP friendly summer!

If you like this post, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!