High FODMAP
Beverages
Is Rum High FODMAP?
Rum is high in excess fructose, a simple sugar that draws water into the gut and feeds gas-producing bacteria, making it a frequent IBS trigger even at small portions.
Fructose
Low-FODMAP Beverages Alternatives
If you need to swap this out during the elimination phase, these are gentler choices in the same category:
- Vodka
- Wine (red/white)
- White tea
- Beer
Track Your Reaction in GutLedger
Tolerance varies between people. The only way to know how rum affects you is to log how you respond. GutLedger gives you private, on-device tracking with this same FODMAP database built in - no account needed.
Browse More Foods
More from Cyber-Jack:
ListLedger (shared shopping lists),
Odomo (UK mileage tracker),
Shoji (calm puzzle game)
Not medical advice. General FODMAP guidance based on Monash-aligned public research. Individual tolerance varies; confirm any elimination diet with a registered dietitian.