Which FODMAPs are in chai tea?

Chai tea contains fructans at a serving of 1 cup.

Is chai tea low FODMAP?

Q: Is chai tea low FODMAP?

In small amounts — chai tea is moderate FODMAP at a typical serving (1 cup): it contains some fructans. Smaller portions are often tolerated.

In small amountsModerate FODMAP

Chai tea is moderate FODMAP at a typical serving (1 cup): it contains some fructans. Smaller portions are often tolerated.

Serving size used for this rating: 1 cup

FODMAP breakdown

FODMAPs are six groups of fermentable carbs. Most people with IBS react to only one or two of them.

Fructanse.g. wheat, onion, garlic, rye: Moderate
Galacto-oligosaccharidese.g. beans, lentils, chickpeas, cashews: Low
Lactosee.g. milk, soft cheese, yogurt, ice cream: Low
Excess fructosee.g. honey, apples, mango, agave: Low
Sorbitole.g. stone fruit, avocado, sugar-free gum: Low
Mannitole.g. mushrooms, cauliflower, sweet potato: Low

What that means for your gut

Fructans · moderate
Also found in wheat, onion, garlic, rye. If fructans bother you, you may notice bloating, gas or pain a few hours after eating chai tea — especially in larger portions or alongside other sources of the same group.

Lower-FODMAP swaps

Low-FODMAP options from the same food group:

Also covers: chai.

Ratings are general guidance for a typical serving, compiled from published low-FODMAP research. Your tolerance may differ. This page is not medical advice — talk to your doctor or a FODMAP-trained dietitian before making big diet changes.