Iced Matcha Latte

This iced matcha latte is low-FODMAP because it uses a measured cup of almond milk and maple syrup in place of honey, with matcha whisked smooth over ice.

Prep 5 min

Cook 1 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1 tsp (2 g) matcha powder, sifted
• 2 tbsp (30 ml) hot water, not boiling (about 175°F / 80°C)
• 1 to 2 tsp maple syrup, to taste (low-FODMAP up to 2 tbsp per serving)
• 1 cup (240 ml) unsweetened almond milk (Monash lists 1 cup as a low-FODMAP serving; check the Monash app for the current tested amount), or lactose-free milk
• 1 cup ice cubes
• Optional: 1/4 tsp vanilla extract or a small pinch of ground cinnamon

Instructions

Whisk the matcha

1. Sift the matcha into a small cup or bowl. Sifting removes the clumps that otherwise float and taste chalky.
2. Add the hot water. Whisk in a zigzag or W motion with a bamboo whisk (or a small metal whisk) for about 30 seconds, until the surface is smooth with a light foam.
3. Stir in the maple syrup while the mix is still warm so it dissolves fully. Add the vanilla or cinnamon here if using.

Build the latte

1. Fill a tall glass with the ice.
2. Pour the almond milk over the ice.
3. Pour the whisked matcha over the milk. It will streak green through the white before you stir.
4. Stir well right before drinking. Matcha settles, so give it another stir if it sits.

Tips & Substitutions

• Watch the milk portion. Almond milk is low-FODMAP at about 1 cup. If you want a taller drink, top it with water or splash in more ice rather than doubling the milk.
• Sweetener swaps. Maple syrup, cane sugar, or white sugar all work. Skip honey and agave (high in excess fructose) and skip "sugar-free" polyol syrups like sorbitol or maltitol.
• No bamboo whisk. Add the matcha and hot water to a small jar, seal it, and shake hard, or use a handheld milk frother or a fork. The goal is just to break up the powder.
• Keep the water off the boil. Water near boiling scorches matcha and turns it bitter. Let a kettle sit for a minute after it boils, or aim for about 175°F.
• Prefer dairy? Swap the almond milk for lactose-free milk. The drink is no longer dairy-free or vegan, but the FODMAP load stays low.
• Serve it hot. Skip the ice and warm the milk instead for the same latte in cold weather.

Why This Works

• Matcha is low-FODMAP. It is ground green tea leaf, which carries no fructans or polyols, so the powder itself is not the issue in a latte.
• The milk is portioned, not banned. Almond milk is low-FODMAP at a 1 cup serving, and lactose-free milk has the lactose already removed, so either base fits within tested limits.
• Maple syrup replaces honey. Honey is high in excess fructose, while maple syrup tests low-FODMAP up to 2 tbsp, which is more than this drink uses.
• Nothing hidden. With no bottled syrups, no honey, and no onion or garlic flavorings, every ingredient here is a single tested item you can portion yourself.

Storage

This is best made and drunk fresh. You can whisk the matcha paste ahead and keep it in a sealed jar in the fridge for up to 2 days; shake or re-whisk it before pouring, since it separates. An assembled latte holds in the fridge for up to 1 day but will settle, so stir again before drinking. Do not freeze it, as the milk and melted ice turn watery on thawing.

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.