Is Generic Rum (Light, Dark & Spiced) low FODMAP?

No — rum is the trap of the spirits shelf, and it's the one liquor our drinks guide flags by name. Distillation strips fermentable carbs from vodka, gin, whiskey, and tequila, but rum is the exception the category treats differently: it's made from sugarcane juice or molasses, and the finished spirit is flagged for excess fructose — the hardest FODMAP to dilute your way around, since absorption depends on the fructose-to-glucose balance, not just the amount. Dark and spiced styles stack the deck further. Spiced bottlings (Captain Morgan Original Spiced, Kraken, and similar) are sweetened and flavored after distillation, and dark rums commonly carry caramel coloring made from sugar. Then there's how rum is actually served in the US: rum and Coke (high-fructose corn syrup), piña coladas (pineapple juice and coconut cream), daiquiris and punches (juice blends) — almost every classic rum drink layers more fructose on top of a spirit that already carries it. Add that alcohol itself is a gut irritant that speeds motility independent of any FODMAP content, and rum earns its high score in every style: light, dark, or spiced.

📏 Standard pour is a 1.5 oz shot. Unlike other spirits, rum isn't cleared even neat — and the classic rum serves (rum and Coke, piña colada, punch) stack additional fructose on top.