Iced Coffee

This low-FODMAP iced coffee uses overnight cold brew with almond or lactose-free milk and a little maple syrup in place of regular milk and honey.

Prep 10 min

Cook 1 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 1 cup (100g) coarsely ground coffee, medium or dark roast
• 4 cups (1 liter) cold filtered water
• Ice, to fill each glass
• Milk, about 1/2 cup (125ml) per glass. Use unsweetened almond milk, lactose-free milk, or a low-FODMAP plant milk of your choice. If you use oat milk, keep it under 1/2 cup (125ml) per serving, since it carries more FODMAPs than almond milk.
• 1 to 2 teaspoons pure maple syrup per glass, to taste (low-FODMAP up to 1 tablespoon)
• Optional: splash of lactose-free cream or a few drops of vanilla extract

Instructions

Make the cold brew concentrate

1. Add the ground coffee to a large jar or pitcher. Pour in the cold water and stir gently so all the grounds are wet.
2. Cover the jar and refrigerate for 12 to 18 hours. A longer steep gives a stronger concentrate.
3. Strain the coffee through a fine-mesh sieve lined with a paper coffee filter or a double layer of cheesecloth. Discard the grounds. You should have about 4 cups of smooth concentrate.

Build the iced coffee

1. Fill a tall glass with ice.
2. Pour in cold brew concentrate to fill the glass about two-thirds of the way. Dilute with a splash of cold water first if you prefer a lighter cup.
3. Add about 1/2 cup (125ml) of your chosen milk.
4. Stir in 1 to 2 teaspoons of maple syrup until it dissolves. Taste and adjust, then serve right away.

Tips & Substitutions

• Swap the milk freely. Unsweetened almond milk and lactose-free milk are both low-FODMAP at 1 cup, so either works as your base. Regular cow's milk is the usual trigger in a coffeehouse iced coffee, which is why it is left out here.
• Watch the oat milk pour. Oat milk is fine in small amounts but adds up quickly. Keep it under 1/2 cup per serving and check the Monash app, since tested serving sizes vary by brand.
• Sweeten without honey or agave. Maple syrup is low-FODMAP up to 1 tablespoon, and plain cane or white sugar works too. Skip honey, agave, and polyol "sugar-free" syrups like sorbitol or maltitol.
• Make a quick version. No time to cold brew? Brew a strong pot of coffee, cool it, and refrigerate until cold, then build the glass the same way. Brewing over ice keeps it from tasting watered down.
• Adjust the strength. For a milder cup, dilute the concentrate 1:1 with cold water before adding milk. Decaf works the same way if you are cutting back on caffeine.
• Add flavor cleanly. A few drops of vanilla extract or a small splash of lactose-free cream rounds it out without added FODMAPs. Skip bottled flavored syrups unless the label is clear of high-FODMAP additives.

Why This Works

• Coffee itself is low in FODMAPs. Brewed coffee is not a significant FODMAP source in normal servings, so a plain iced coffee comes down to what you pour in. Keep it to a couple of cups across the day and check your own tolerance.
• The milk choice carries the risk. Standard cow's milk holds lactose, which is the common problem in creamy coffee drinks. Almond milk and lactose-free milk sidestep it while keeping the drink smooth.
• Maple replaces honey. Honey and agave are high in excess fructose, while maple syrup stays low-FODMAP at up to 1 tablespoon. That keeps the sweetness IBS-friendly.
• Portions stay in check. Oat milk and maple are both fine in measured amounts, so capping oat milk under 1/2 cup and maple at a couple of teaspoons keeps a single glass within tested low-FODMAP ranges.

Storage

Keep the strained cold brew concentrate in a covered jar in the fridge for up to 1 week. Build each glass fresh with ice, milk, and maple so the coffee does not dilute or turn bitter as the ice melts. This drink is best served cold and is not suited to freezing or reheating. Serving sizes for milk and sweeteners can change, so check the Monash app for current tested amounts.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.