Whiskey
Tested serving
- About 1 shot (30mL)
Whiskey is Low FODMAP at about 1 shot (30mL), with no FODMAP group elevated at that amount.
- At about 1 shot (30mL), whiskey carries no elevated FODMAP groups, so it sits in the low range.
- How it is served matters, since sweet mixers can bring FODMAPs, and alcohol itself can stir up the gut for some people.
Enjoy it neat, over ice, or with a splash of soda water, and go easy.
Why whiskey is rated low
Whiskey comes in low at about 1 shot (30mL), and no single FODMAP group stands out in it. So the short answer people are looking for is yes, a shot of whiskey sits in the low range. The important part is the cap. One shot is the serve the rating describes, so a double, a long night of refills, or a tall glass built on a sweetened mixer adds to the overall FODMAP load. Treat about 1 shot (30mL) as the serve rather than as a starting point that scales.
What changes your risk
- The pour itself The low rating belongs to about 1 shot (30mL). A double or a generous free pour adds to the overall FODMAP load rather than being a bigger version of the same low serve.
- What you mix it with The spirit is rarely the problem in a whiskey drink. Apple juice, pear juice, cola and other sodas sweetened with corn syrup, and anything built with honey or agave syrup bring their own FODMAP load into the glass.
- Flavoured and premixed bottles Honey whiskey, cream liqueurs and canned premixed whiskey drinks are different products with added sweeteners or dairy, and none of them carry over the rating for plain whiskey.
- The rest of the meal Because no single group stands out here, the thing to watch is the total FODMAP load of what you eat alongside the drink. A shot next to a garlicky bar snack, a wheat bun and a sweetened dessert makes for a heavy meal even though the whiskey is low on its own.
- Alcohol separate from FODMAPs Alcohol can be hard on the gut for some people whatever its FODMAP content. That is a separate question from the rating on this page, and it is worth keeping in mind.
What else works
If you want to keep the drink low, the best levers are the mixer and the glassware rather than a different spirit. Whiskey neat, over ice, or lengthened with plain soda water or still water keeps the load where the low serve puts it. Fresh mint, a strip of orange peel or a squeeze of lime are honest ways to add flavour. What does not belong in the glass on a low FODMAP plan is apple or pear juice, cola and other corn syrup sodas, honey syrup or agave syrup, and cream liqueurs. Cider is also worth naming because people reach for it in the same setting, and it is made from apple.
How to keep it low
When you order out, ask for a single rather than letting the bartender pour by eye, since a portioned shot is what the rating describes. Ice and soda water from the gun are usually fine, but sour mix, cola and premade cocktail syrups often carry sweeteners you did not choose. At home, keep a jigger by the bottle so a pour stays a pour. Spacing drinks out across an evening and putting a glass of water between them also keeps the whole night from turning into one heavy sitting.
Common questions
how much whiskey is low fodmap
About 1 shot (30mL) comes in low. A double adds to the overall FODMAP load, so one portioned shot is the serve to work with.
does whiskey have fodmaps in it
At about 1 shot (30mL) no single FODMAP group stands out, which is why it sits in the low range at that serving.
is whiskey and coke low fodmap
The whiskey side is low at about 1 shot (30mL), but the mixer decides the drink. Cola sweetened with corn syrup adds a FODMAP load the spirit does not have, so soda water or plain water is the better lengthener.
can you drink whiskey during the elimination phase
Whiskey at about 1 shot (30mL) is a low FODMAP serving, so it fits within the elimination phase on FODMAP grounds. Tolerance to alcohol itself is individual, and any reintroduction work is best done with a dietitian.
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Where this rating comes from
Whiskey is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).
Feedback sent through the FODMAP Foods app has led to changes in this list.
Sources
- 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 high-performance liquid chromatography (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 between healthy individuals and patients with irritable bowel syndrome. 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.
Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.