LOW-FODMAP Pumpkin Spiced Latte

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pumpkin spice latte, LOW-FODMAP Pumpkin Spiced Latte

pumpkin spice latte, LOW-FODMAP Pumpkin Spiced LatteLOW-FODMAP Pumpkin Spiced Latte

This low-FODMAP Pumpkin Spiced Latte was made by Chené who is our recipe and social media manager from South Africa.  I love this recipe, and I think you guys will really enjoy it!

If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.

pumpkin spice latte, LOW-FODMAP Pumpkin Spiced Latte

Low-FODMAP Pumpkin Spice Latte



Yield 2 Cups


10 drops pumpkin spice liquid stevia (alternative option: 3 tbsp coconut sugar)

2 tbsp. pumpkin puree

1 tsp vanilla extract

1/2 tsp ground ginger

1/2 tsp cinnamon

Pinch nutmeg

2 cups unsweetened almond or coconut milk

1/4 cup espresso

2 tbsps. coconut whipped cream (optional)


Step 1: Add sugar, pumpkin puree, vanilla, ginger, cinnamon, and nutmeg in a small saucepan.

Step 2: Whisk in the milk and espresso and bring to a low simmer.

Step 3: Divide mixture between two mugs and top with whipped cream (optional) and dash of cinnamon.

Step 4: Enjoy!


Recipe macros do not include optional ingredients. 

Courses Drinks

Nutrition Facts

Serving Size 1 cup

Amount Per Serving

Calories 51

% Daily Value

Total Fat 2.5 g


Total Carbohydrates 4.5 g


Dietary Fiber 1 g


Sugars 1 g

Protein 1 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

pumpkin spice latte, LOW-FODMAP Pumpkin Spiced LatteSide Notes:

This Low-FODMAP pumpkin spice latte recipe is perfect to curb your fall cravings and yes, the whipped cream is Low-FODMAP friendly!  If you want less sugar, use the pumpkin spice stevia rather than the coconut sugar.  You can use unsweetened almond milk, coconut milk, hemp or rice milk for this recipe.

Feel free to add in more fall spices like allspice, ground cloves, and freshly ground black pepper (only a small dash of each). You can also make this ahead of time and reheat in the morning to save some time.

pumpkin spice latte, LOW-FODMAP Pumpkin Spiced Latte

Dr Jockers Comments

This low FODMAP pumpkin spice latte recipe tastes great and is fantastic for anyone who has major gut issues and is looking to follow a low-FODMAP diet to help get relief.  This is a tasty and gratifying fall-time beverage your family will enjoy!

FODMAP is an acronym for naturally occurring Fermentable Oligo, Di- and Monosaccharides and Polyols.  These include the short-chain carbohydrates such as glucose, fructose (present with excess glucose), galactans, polyols and lactose found widely in many healthy foods including cruciferous veggies, legumes and other veggies such as asparagus, onions and garlic.

For some individuals with digestive disorders, FODMAPS are not easily absorbed and are challenging on the bowels.  For individuals with bacterial overgrowth in the small intestine (SIBO) or generalized dysbiosis, they can cause significant bloating, cramping and gas. For more about a low-FODMAP diet read this article here.

I also recommend using specifically formulated enzymes to assist in the breakdown and processing of higher FODMAP foods.  FODMATE™ is an innovative enzyme formula designed for short-term use that can help support digestive health, including relief from occasional cramping, bloating, gas, abdominal pain, diarrhea, and constipation that may result from the consumption of high FODMAP foods.

pumpkin spice latte, LOW-FODMAP Pumpkin Spiced Latte

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