However, some drinks contain things that set off your IBS symptoms. This article tells you the best drinks options that won’t aggravate your system.

Skipping sodas might be a hardship if you like them. But you may be doing your overall health a favor.

Regular soda has extremely high levels of sugar. That’s linked to obesity, diabetes, and heart disease. 

Diet soda has also been linked to weight gain. Plus, it’s probably best to avoid artificial sweeteners if you have a sensitive digestive system.

Replace Sodas With Iced Tea

Iced tea is a great non-soda option. Feel free to use black, green, or white, or one of the herbal teas that are good for IBS.

You can keep a pitcher of homemade iced tea in your refrigerator. When dining out, ask for unsweetened iced tea.

You can add a small amount of sugar (not artificial sweeteners). Low quantities shouldn’t cause symptoms.

Your best choices are:

Lactose-free milk Coconut milk (1/2 cup limit) Rice milk Almond milk (small quantities)

Even if you aren’t lactose intolerant, lactose is one of the fermentable oligo-, di-, mono-saccharides and polyols (FODMAPs). Those are carbohydrates tied to IBS symptoms.

Soy milk isn’t a good option for people with IBS. It’s high in FODMAPs.

Hot Tea

Hot tea is a great option. Black, green, and white tea are all low in FODMAPs. Choose decaffeinated tea if you find that caffeine irritates your digestive system.

Herbal Tea

Herbal teas offer some additional soothing benefits:

Peppermint has antispasmodic (anti-pain!) qualities. Anise and fennel teas are great for IBS-C, but they aren’t part of a low-FODMAP diet. Chamomile is soothing, but also not on the low-FODMAP diet.

Enjoy in Moderation

Hot drink options to enjoy in moderation include:

Coffee EspressoHot chocolate

It may be best to limit yourself to one of these per day. That way, you won’t consume too many FODMAPs at a time.

Make your hot chocolate with water, not milk. If you want creamer in your coffee, try a milk alternative.

BeerGinVodkaWhiskeyWine (red, white, or sparkling)

Limit yourself to no more than two in a day. Don’t use high-FODMAP fruit drinks as mixers. Cranberry is the only low-FODMAP option.

If you can handle carbonation, you can mix your drinks with club soda.

Stick to the list of low-FODMAP alcohol options. Have a maximum of two a day. Don’t mix drinks with fruit juices other than cranberry.

These products contain various strains of probiotics. Those are friendly bacteria that are good for gut health.

Kombucha is a fermented tea. Read the label and pick one without a high sugar content. Kombucha does contain a trace amount of alcohol.

Kefir is a fermented milk drink. The fermentation process takes out most of the lactose, so it’s fine if you’re lactose intolerant. You can also find non-dairy options, such as coconut kefirs.

Many yogurt drink options are available as well. Be sure to read labels and avoid taking in too much added sugar. Choose those without high-FODMAP fruits.

To make one, you need a blender powerful enough to pulverize green leafy vegetables. Try blending the veggies with liquid before adding other ingredients.

Choose with low-FODMAP greens and fruits. Spinach is a nice mild green to start with.

Bananas add sweetness. Berries add great phytonutrients. (Avoid blackberries—they’re high in FODMAPs.)

Add some nut butter, coconut oil, and/or half of an avocado for healthy anti-inflammatory fats. Chia seeds and/or ground flaxseed can help with IBS symptoms.

Good options for your smoothie liquid include:

Almond milk (small quantity)Coconut milk (limit 1/2 cup)Coconut water (3 oz. limit)KefirLactose-free milkRice milkWater

Most of the pulp is left behind. That means there’s less harder-to-digest insoluble fiber.

You can drink fruits and vegetables faster and in higher concentrations than if you ate them. That means you can quickly get an infusion of phytonutrients and IBS-friendlier soluble fiber.

Remember to choose low-FODMAP ingredients.

Water is essential for optimal digestion, too. It helps your system break down, absorb, and move food along.

Drinking enough water is extremely important if you have chronic constipation. It keeps your stool moist enough to pass comfortably. If you don’t drink enough, your body may pull liquid out of your stools and make them hard to pass.

It’s also crucial if you have chronic diarrhea. Too much water is expelled in your bowel movements. That contributes to a state of dehydration.

To get enough water throughout the day:

Take a good long drink each time you fill it up, then top off the glass. Carry a good glass, metal, or BPA-free plastic water bottle. Always have water with you in the car. Adding a little lemon juice makes it more interesting and helps with digestion.

CarbonationLactose, if you’re intolerantHigh-FODMAP ingredientsSugary drinksArtificial sweetenersHigh amounts of caffeine

Good choices include:

Iced tea instead of sodaMilk alternatives like almond or coconut milkHot black, green, white, and herbal teaCoffee and hot chocolate in moderationBeer, gin, vodka, whiskey, and wineKombucha, kefir, and yogurt drinksGreen smoothies and green juicesWater

Applying heat to the abdomen to soothe spasmsDrinking IBS-friendly teas to alleviate crampsPracticing stress reduction strategies like breathing exercises and meditation

To avoid future flare-ups, keep a symptom diary, learn your triggers, and follow your doctor’s advice.