Mate Tea

Low FODMAP

Typical portion

Any typical portion Low

Mate tea is Low FODMAP, a simple leaf infusion with next to no fermentable carbohydrate in the cup.

Brewed from yerba mate leaves steeped in water, plain mate carries negligible fermentable carbohydrate, so it stays Low FODMAP at any typical portion.

Enjoy it as is, and keep it comfortable by watching what you stir in, since milk or honey can shift the picture.

Why mate tea is rated low

Plain mate tea is low FODMAP. It is simply dried yerba mate leaves steeped in hot water, and that infusion leaves next to nothing fermentable in the drink. The rating is estimated from what the tea is made of rather than from a measured serving, and it holds as low at any typical portion. What changes the picture is rarely the leaves themselves: it is what goes into the gourd or mug alongside them.

What changes your risk

Milk Mate made as a latte with ordinary milk is no longer a low FODMAP drink. Lactose-free milk keeps it low while still being dairy.
Sweeteners Honey and agave are not low FODMAP. Maple syrup, table sugar or rice malt syrup sweeten mate without changing its rating.
Flavoured blends Some mate blends add chicory root, dried apple, pear or other fruit pieces, which turn a plain leaf tea into something that is not low.
Whole meal load A low rating is per serving, not a free pass for the meal. Mate drunk alongside a meal heavy in wheat, onion or garlic adds to the total FODMAP load of that sitting.
Bottled mate drinks Ready-to-drink mate is often sweetened or flavoured with fruit juice, so the ingredients list matters more than the word mate on the front.

What else works

Other plain brewed drinks sit in the same low spot: black tea, green tea and peppermint tea brewed in water, plus plain coffee. The lookalikes that are NOT low are mate lattes made with ordinary milk, mate sweetened with honey or agave, and herbal blends that list chicory root, inulin, apple or pear. If you like a creamy mate, lactose-free milk does the job; if you like it sweet, maple syrup or table sugar is the honest swap.

How to keep it low

Buy plain yerba mate leaves and check the ingredients list on anything labelled as a blend or flavoured mate, since that is where chicory, dried fruit or sweeteners hide. Brew it the traditional way in a gourd or simply steep the leaves in hot water and strain. Keep the leaves sealed and dry so they stay fresh. If you buy a bottled or canned mate, look for one with only mate and water, or with table sugar rather than honey, agave or fruit juice.

Common questions

is yerba mate low fodmap

Yes. Plain mate tea is rated low FODMAP at any typical portion, estimated from what it is made of: leaves steeped in water.

can i drink mate tea on the elimination phase

Plain mate is low, so it fits the elimination phase. Keep the add-ins low too: lactose-free milk instead of ordinary milk, and maple syrup or sugar instead of honey.

is a mate latte low fodmap

Not when it is made with ordinary milk. Swapping in lactose-free milk keeps the latte low FODMAP.

are flavoured mate blends low fodmap

Only if the extra ingredients are. Blends with chicory root, inulin, apple or pear are not low, so read the label before buying.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Mate Tea is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.