Fruit Tea

Why fruit tea is rated moderate

Fruit tea is rated moderate FODMAP overall, and the subgroup behind it is Excess Fructose from the dried fruit pieces and fruit concentrates blended into many fruit teas. This rating is estimated from what fruit tea is made of rather than a measured serving. A Small serving reads low, and a Large serving climbs to moderate, which is why the overall answer is moderate rather than low: the drink is easy to pour in amounts where the fruit sugar adds up. It is a drink to portion with care, not one to refill freely.

What changes your risk

• Serving size A Small serving is low and a Large serving is moderate, so the amount you drink is the main lever.
• What is in the blend Fruit teas vary widely. Blends with dried apple, mango or pear pieces, or with fruit concentrate or juice added, bring in more Excess Fructose than a blend flavoured mostly with hibiscus or citrus peel.
• Brew strength A longer, stronger steep draws more out of the fruit pieces into the drink, so a concentrated brew sits further toward moderate than a lighter one.
• Sweetening Honey or agave stirred in adds more Excess Fructose. Table sugar or maple syrup do not add to that subgroup.
• Stacking Fruit tea alongside apple, mango, pear, watermelon or honey in the same sitting stacks more Excess Fructose on top.

Swaps

For something you can drink more freely, plain black, green or peppermint tea is the simpler choice. For fruit flavour without the dried fruit blend, steep fresh orange or mandarin slices, strawberries or raspberries in hot black or green tea, or add them to iced tea. If you sweeten it, use table sugar or maple syrup. Do not treat apple, pear, mango or peach flavoured iced teas as the same thing as a weak fruit tea, since many are sweetened with fruit juice or concentrate and carry more Excess Fructose.

How to lower the load

Read the ingredient list on the box and favour blends where dried apple, mango or pear are not near the top, and where no fruit concentrate is listed. Steep for the shorter end of the time on the packet and remove the bag or infuser, rather than letting it sit and darken. Keep to a Small serving rather than a Large serving, and if you want something hot to sip afterward, switch to plain black, green or peppermint tea.

Common questions

is fruit tea low fodmap

Fruit tea is rated moderate FODMAP overall, estimated from what it is made of. A Small serving reads low, and a Large serving climbs to moderate.

is fruit tea high in fructose

It carries Excess Fructose from the dried fruit and concentrates in the blend, which is why a Large serving reaches moderate.

can i drink fruit tea on the elimination phase

A Small serving reads low, but the overall rating is moderate, so keep to that Small serving and check the blend for dried apple, mango, pear or fruit concentrate.

what tea is better than fruit tea for low fodmap

Plain black, green or peppermint tea, or black tea steeped with fresh orange slices or strawberries, gives flavour without the dried fruit blend.