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Low-FODMAP Cranberry Citrus Sparkling “Rosé”

A fancy, alcohol-free holiday beverage, suitable for the low-FODMAP diet!


Beverages with IBS are difficult. Numerous kinds of alcoholic beverages are FODMAP-safe, including most types of wine and beer and a few kinds of liquor, but alcohol itself can be a trigger, regardless of FODMAP content.

When you go to soft drinks, there’s a whole slew of FODMAP issues. Most pop has high fructose corn syrup, and most fruit juices are high in fructose. Apple juice is used often as a natural alternative to sugar in alternative pops like Izze, which is great, unless you’re a fodmapper. Even hot chocolate, lattes, and milk shakes are out unless you use a low-FODMAP milk alternative like almond milk or lactose-free milk. Ack!

Thank goodness cranberry juice is one of the few exceptions.

I don’t know if this recipe really even counts as a recipe, it’s so easy–but it’s yummy and it’s low-FODMAP, so I’m not going to get caught up on the details.Low-FODMAP Cranberry Citrus Sparkling RoséThis little drink is not super-sweet; the cranberry-citrus combo gives it some tart, too. I’m not going to lie and say it tastes like wine–it doesn’t–but the bitey, subtly sweet flavor is sort of reminiscent of wine.

Because the color is so pretty and pink too, I decided to call it “rosé.”

I even considered calling it virgin rosé, in the sense that people sometimes call non-alcoholic beverages “virgin,” but honestly, I find that moniker really strange.Low-FODMAP Cranberry Citrus Sparkling RoséWhether you’re an expectant mama, an under-21, an IBS sufferer triggered by alcohol, or just want something to drink that ain’t booze, this “rosé” is festive, pretty, party-worthy, budget-friendly, and yummy.


Cranberry Citrus Sparkling "Rosé"
Serves 2
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  1. 2 Tbsp. frozen cranberry juice cocktail concentrate (check ingredients and look out for FODMAPs such as apple juice or high fructose corn syrup)
  2. 1 12-oz can orange- or grapefruit-flavored sparkling water, at room temperature
  3. 2 thin grapefruit slices
  1. Place a tablespoon each of frozen cranberry juice cocktail concentrate at the bottom of two wine glasses, followed by a thin slice of grapefruit.
  2. Pour sparkling water over the top and stir gently. Wait a minute or two for the concentrate to melt.
  3. Serve right away or chill before serving.
The Hungry Caterpillar

Do you have a favorite holiday beverage?

Do you say pop or soda?

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  1. Alyssa says:

    Rose is so good!
    I think my favorite holiday beverage overall is probably hot cocoa 🙂
    And I say soda!

  2. Yum!! This will be perfect for my Christmas brunch this year–thanks for sharing! I think my favorite holiday drinks are hot chocolate or egg nog (dairy free ones of course). Anything festive always makes me happy though 😀

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