The FODMAP diet may sound a little foreign to most, but if you’ve struggled with gastrointestinal issues or IBS, you’re probably aware of it. It’s a very restrictive elimination diet meant to help people figure out which foods are problematic for their guts.
The restrictive phase of the FODMAP diet (or the low-FODMAP diet, to be more specific) is only supposed to be followed for a recommended two to six weeks before moving on to reintroduce more foods to the body. The idea is to cut out any high-FODMAP foods, meaning carbs and sugars that the small intestine can’t absorb well.
This includes wheat-based products, dairy-based milk, yogurt, and ice cream, beans and lentils, and certain fruits and vegetables. Foods like eggs, meat, some grains (like oats and quinoa), plant-based milk, and certain cheeses, fruits, and vegetables are still fair game.
But temporary or not, those on the FODMAP diet may still want to enjoy a Starbucks coffee! So what does all of this mean if you’re ordering at Starbucks on the FODMAP diet? Here’s everything you can get on the menu that qualifies as low-FODMAP.
Low-FODMAP food choices on the Starbucks menu
Things like sandwiches and pastries may be out, but luckily there are a good amount of low-FODMAP foods on the Starbucks menu that you can enjoy (along with some modifications)!Â
Because certain grains and cheeses are low-FODMAP, that leaves some breakfast and lunch items in play – you’ll just want to be careful about your serving or portion sizes if there are any foods that you might be sensitive to. Oatmeal and egg bites are both good choices, and the protein boxes can make for great lunches or snacks if you stick to the low-FODMAP ingredients.
Here’s everything on the current Starbucks menu that constitutes a low-FODMAP meal or snack, along with any necessary modifications to keep in step with your FODMAP diet.
| Breakfast + Bakery Items | Necessary Modifications |
| Rolled & Steel-Cut Oatmeal [Classic, Blueberry] | |
| Strawberry Overnight Grains | |
| Egg White & Roasted Red Pepper Egg Bites | |
| Bacon & Gruyere Egg Bites | |
| Avocado Spread | |
| Lunch Items | Necessary Modifications |
| Eggs & Gouda Protein Box | Remove crackers and dried fruit |
| Eggs & Cheddar Protein Box | Remove bread and apples |
| Cheese Trio Protein Box | Remove crackers and dried fruit |
| Cheese & Fruit Protein Box | Remove crackers and apples |
| Snack Items | Necessary Modifications |
| Fresh Fruit | Stick to low-FODMAP fruits like berries, grapes, oranges, and pineapples |
| Marshmallow Dream Bar | |
| Justin’s Dark Chocolate Peanut Butter Cups | |
| Justin’s Classic Almond Butter | |
| Salted Almond Chocolate Bites | |
| Dark Chocolate Covered Espresso Beans | |
| Squirrel Brand Fruit & Nut Blend | |
| Starbucks Butter Popcorn | |
| Simply Salted Kettle Potato Chips | |
| Salt & Vinegar Simply Salted Kettle Potato Chips | |
| Sweet Potato Simply Salted Kettle Potato Chips | |
| String Cheese |
Low-FODMAP drink choices at Starbucks
Because most dairy and milk-based products are off limits on the FODMAP diet, ordering drinks at Starbucks can get a bit more complicated. While coffee is not a FODMAP food and is allowable on a low-FODMAP diet, its high acidity can irritate the gut for certain people – so your own personal caffeine tolerance and limits are up to your discretion (the same goes for tea).
Assuming that you don’t have any problems with coffee or tea, the good news is that Starbucks offers plenty of alternative milks and modifications, making it easy to customize drinks like lattes, flat whites, and Frappuccinos however you need. Since dairy milk is out, you’ll need to substitute one of Starbucks’s plant-based milks into any milk-based beverages. Your low-FODMAP plant-based options at Starbucks will be almond milk, oat milk, or coconut milk.
As far as other ingredients that may come in many signature drinks at Starbucks – like flavored syrups or powders – there are a few to avoid that are made with dairy, like the caramel sauce and pumpkin spice sauce. But luckily you don’t have much to worry about most of the sweeteners at Starbucks in terms of FODMAP. Since heavy cream is lower in lactose, whipped cream is okay (in small amounts), but if you want to avoid dairy entirely, skip it.
Here’s the complete list of Starbucks beverages (and their necessary modifications) that you can order from the current menu for low-FODMAP drinks to sip and savor.
| Hot Drinks | Necessary Modifications |
| Brewed Coffee [Veranda, Dark Roast, Decaf Pike Place, Clover® Starbucks Reserve® Blends] | |
| Caffè Americano | |
| Espresso | |
| Espresso Macchiato | Sub almond milk, oat milk, or coconut milk |
| Espresso con Panna | |
| Caffè Misto | Sub almond milk, oat milk, or coconut milk |
| Cappuccino | Sub almond milk, oat milk, or coconut milk |
| Flat White | Sub almond milk, oat milk, or coconut milk |
| Caffè Latte | Sub almond milk, oat milk, or coconut milk |
| Cinnamon Dolce Latte | Sub almond milk, oat milk, or coconut milk |
| Oleato Caffè Latte with Oatmilk | |
| Starbucks Reserve® Latte | Sub almond milk, oat milk, or coconut milk |
| Blonde Vanilla Latte | Sub almond milk, oat milk, or coconut milk |
| Caffè Mocha | Sub almond milk, oat milk, or coconut milk |
| Starbucks Reserve Dark Chocolate Mocha | Sub almond milk, oat milk, or coconut milk |
| Black Tea [Earl Grey, Royal English Breakfast] | |
| Teavana® London Fog Tea Latte | Sub almond milk, oat milk, or coconut milk |
| Royal English Breakfast Tea Latte | Sub almond milk, oat milk, or coconut milk |
| Green Tea [Emperor’s Clouds & Mist, Jade Citrus Mint] | |
| Matcha Tea Latte | Sub almond milk, oat milk, or coconut milk |
| Herbal Tea [Mint Majesty] | |
| Hot Chocolate | Sub almond milk, oat milk, or coconut milk |
| Vanilla Crème | Sub almond milk, oat milk, or coconut milk |
| Cold Drinks | |
| Iced Coffee [Starbucks Iced Coffee Blend, Iced Clover® Brewed Coffees] | |
| Iced Coffee with Milk | Almond milk, oat milk, or coconut milk cream |
| Iced Espresso | |
| Cold Brew | |
| Nitro Cold Brew | |
| Cold Brew Coffee with Milk | Almond milk, oat milk, or coconut milk cream |
| Iced Caffè Americano | |
| Iced Espresso | |
| Iced Shaken Espresso | Sub almond milk, oat milk, or coconut milk |
| Iced Toasted Vanilla Oatmilk Shaken Espresso | Sub almond milk, oat milk, or coconut milk |
| Iced Brown Sugar Oatmilk Shaken Espresso | |
| Oleato Iced Shaken Espresso with Oatmilk and Toffeenut | |
| Iced Flat White | Sub almond milk, oat milk, or coconut milk |
| Iced Caffè Latte | Sub almond milk, oat milk, or coconut milk |
| Iced Cinnamon Dolce Latte | Sub almond milk, oat milk, or coconut milk |
| Starbucks Reserve® Iced Latte | Sub almond milk, oat milk, or coconut milk |
| Iced Blonde Vanilla Latte | Sub almond milk, oat milk, or coconut milk |
| Iced Caffè Mocha | Sub almond milk, oat milk, or coconut milk |
| Iced Starbucks Reserve Dark Chocolate Mocha | Sub almond milk, oat milk, or coconut milk |
| Iced Tea [Black Tea, Black Tea Lemonade, Green Tea, Matcha Lemonade] | |
| Lemonade | |
| Iced London Fog Tea Latte | Sub almond milk, oat milk, or coconut milk |
| Iced Royal English Breakfast Tea Latte | Sub almond milk, oat milk, or coconut milk |
| Iced Matcha Latte | Sub almond milk, oat milk, or coconut milk |
| Espresso Frappuccino | Sub almond milk, oat milk, or coconut milk |
| Caffè Vanilla Frappuccino | Sub almond milk, oat milk, or coconut milk |
| Coffee Frappuccino | Sub almond milk, oat milk, or coconut milk |
| Mocha Frappuccino | Sub almond milk, oat milk, or coconut milk |
| Matcha Crème Frappuccino | Sub almond milk, oat milk, or coconut milk |
| Vanilla Bean Crème Frappuccino | Sub almond milk, oat milk, or coconut milk |
Yes, caramel is generally a low-FODMAP food, and Starbucks caramel syrup does not have any high-FODMAP ingredients so it’s safe to consume. However, Starbucks caramel sauce contains dairy, so that should be avoided on the FODMAP diet.
Since Starbucks makes it easy to customize drinks, you can order almost anything on the menu as long as you substitute a non-dairy milk like almond milk, coconut milk, or oat milk. You’ll just want to steer clear of any beverages that contain sauces or powders with dairy in them, such as caramel sauce, white chocolate sauce, and pumpkin spice sauce.
Starbucks currently has four plant-based milk options which are all lactose free: almond milk, oat milk, coconut milk, and soy milk. However, since soybeans are a high-FODMAP food, it’s recommended to avoid soy milk on a FODMAP diet.
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