Low-FODMAP Desserts You Need to Try

Low-FODMAP desserts can taste great and satisfy your sweet tooth without upsetting your stomach. Whether you crave fruity treats or chocolate delights, there are plenty of options available that won’t trigger uncomfortable symptoms. From delicious strawberry kiwi parfaits to rich, low-FODMAP chocolate thin mint cookies, you can enjoy a variety of mouth-watering desserts. Keep reading as we explore some of the best options. 

What Sweets Can I Eat on a Low-FODMAP Diet?

There are many popular sweets that you can enjoy as long as you check the ingredients to make sure they’re low-FODMAP. These sweets include dark chocolate, peanut butter cups, coconut macaroons, meringues, dark chocolate-covered strawberries, jelly sweets, lactose-free ice cream, oatmeal cookies, and pavlova(11). 

Fruit-Based Desserts

Strawberries, blueberries, oranges, pineapple, and bananas (especially less ripe ones) are good choices for a low-FODMAP dessert when you’re in the mood for plain fruit, and there are lots of great options when you start combining low-FODMAP ingredients(10).  

Strawberry Kiwi Parfait

Layer lactose-free yogurt with strawberries and sliced kiwi to create a tasty parfait(1). 

Blueberry Coconut Macaroons

Baking shredded coconut, egg whites, sugar, and fresh blueberries into macaroons will help satisfy your sweet tooth while staying low-FODMAP(2). 

Papaya Lime Cups

Scoop out the seeds of a halved papaya and fill it with blueberries and diced kiwi. Add a squeeze of lime juice for a perfect summertime treat(2). 

Low-FODMAP Desserts British Style

Rice Pudding

Combine arborio rice, lactose-free milk, vanilla extract, and a bit of sugar to create a great-tasting rice pudding you can serve warm or cold(2). 

Flapjacks

Gluten-free oats, lactose-free butter, golden syrup, and brown sugar make flapjacks that taste great and boost energy(2). 

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Low-FODMAP Gluten-Free Desserts

Gluten-Free Lemon Bars

All you need is gluten-free flour, lactose-free butter, eggs, sugar, lemon juice, and lemon zest to create great tasting gluten-free lemon bars your friends will compliment you on(1). 

Berry Crumble

Make berry crumble easily with blueberries, strawberries, or raspberries mixed with gluten-free oats, almond flour, lactose-free butter, and brown sugar for a tasty after-dinner snack that won’t leave you hungry(1). 

LowFODMAP Desserts Italian Style

Tiramisu

Create a wonderful Italian Tiramisu that’s low-FODMAP using gluten-free ladyfingers, lactose-free mascarpone, eggs, sugar, espresso, and cocoa powder(2). 

Lemon Gelato

If you’re looking to cool down, combine lactose-free milk, lemon zest, sugar, and lemon juice and freeze to make a wonderful lemon gelato that you’ll be reaching for throughout the summer(2). 

Simple Low-FODMAP Desserts

Banana Ice Cream

Slice and freeze ripe bananas, then blend them until smooth for a creamy, dairy-free ice cream that is also low-FODMAP in a serving size of approximately ⅓ of a medium-sized banana (2).  

Blueberry Smoothie

Blending lactose-free yogurt, fresh or frozen blueberries, and a bit of maple syrup will make a great-tasting blueberry smoothie without a great deal of effort or ingredients. While it’s not quite as easy as banana ice cream, it’s a good choice when you’re in a hurry(2). 

Low-FODMAP Desserts No-Bake

Chocolate Peanut Butter Balls

If you’re looking for a no-bake dessert recipe, look no further than chocolate peanut butter balls. Gather together some smooth peanut butter, gluten-free oats, low-FODMAP dark chocolate chips, maple syrup, and vanilla extract. Mix and chill for a wonderful treat everyone will enjoy(2). 

No-Bake Energy Bites

Another great treat that allows you to simply roll the ingredients into a ball and chill to create a great snack is no-bake energy bites. To make these, mix gluten-free oats, peanut butter, maple syrup, low-FODMAP dark chocolate chips, and chia seeds(2). 

Healthy Banana Desserts

Banana and Peanut Butter Smoothie

To create a healthy banana and peanut butter smoothie, blend bananas, peanut butter, almond milk, and a bit of maple syrup until smooth. It’s particularly good if you chill all the ingredients beforehand(2). 

Banana Chia Pudding

If you’re in the mood for pudding, it’s difficult to beat banana chia pudding. It provides omega-3 fatty acids and plenty of other healthy ingredients. It’s easy to make by blending ripe bananas, chia seeds, almond milk, and a bit of vanilla extract, then allowing it to chill for a few hours to get thick before eating(2). 

Macro-Friendly Desserts

Chocolate Avocado Pudding

Blend and chill some ripe avocado, cocoa powder, protein powder, almond milk, and a bit of maple syrup to make a tasty, macro-friendly chocolate avocado pudding that will help give you a boost of energy when you need it to tackle obstacles throughout your day(2). Just keep in mind that a serving size of ⅛ an avocado or less is considered low-FODMAP.

Strawberry Protein Smoothie

Combining lactose-free Greek yogurt with strawberries, protein powder, and almond milk will give you a tasty shake that can help get you through a missed meal or a long day at work(2).  

Mediterranean Diet Desserts

Fruit Salad with Fresh Mint

To create a Mediterranean-style fruit salad, combine low-FODMAP fruits such as strawberries, blueberries, and oranges with fresh mint leaves(2).  

Dark Chocolate and Almonds

If you’re looking for an easy-to-make Mediterranean treat, you’re in luck with dark chocolate and almonds. Simply serve a few pieces for a satisfying low-FODMAP snack or dessert(2). 

Read more: 6 Low Carb Thanksgiving Sides That Even Carb-Lovers Will Enjoy

Low-FODMAP Dessert Recipes

Low-FODMAP Chocolate Thin Mint Cookies

Ingredients 

• 1 1/3 cups low-FODMAP gluten-free all-purpose flour
• 3/4 cup unsweetened cocoa powder
• 1/4 tsp salt
• 3/4 cup unsalted butter, room temperature
• 1 tsp pure peppermint extract, divided
• 1/2 tsp vanilla extract
• 1 cup sugar
• 1 large egg, room temperature
• 16 oz bittersweet or semisweet chocolate, chopped

Cookie Dough Instructions 

1. Mix the flour, cocoa, and salt in a medium bowl and set aside.

1. Using an electric mixer, beat the butter, sugar, and vanilla extract until light and fluffy before blending in the egg.

1. Slowly mix in the dry ingredients to form a dough.

1. Roll the dough back and forth to create a long, round, log shape approximately 2 inches in diameter.

1. Wrap the logs in plastic and chill overnight.

Baking Instructions 

1. Preheat the oven to 350°F and line baking sheets with parchment paper.

1. Unwrap the logs and cut them crossways into ¼-inch rounds.

1. Place the rounds on the baking sheet approximately 1 inch apart.

1. Bake in the upper and lower third of the oven for approximately 15 minutes or until the edges are dry to the touch.

1. Allow to cool completely.

Frosting Instructions 

1. Melt the chocolate in a double boiler.

1. Stir in the remaining vanilla extract.

1. Gently drop in one cookie and use two forks to submerge it in chocolate before lifting it out and allowing the chocolate to drip off.

Place the cookies on a prepared pan and repeat until you’ve frosted all the cookies(8).

Low-FODMAP Strawberry Crisp

Topping Ingredients 

• 1/3 cup brown sugar
• 1/3 cup oat flour
• 1/4 tsp ground cinnamon
• 1/8 tsp salt
• 2 tbsp lactose-free butter
• 1/3 cup gluten-free rolled oats

Filling Ingredients 

• 3 cups quartered strawberries
• 1 tbsp cornstarch
• 2 tbsp cane sugar
• 1 tsp vanilla extract
• Pinch of salt

Instructions 

1. Preheat your oven to 350 degrees.

1. Lightly coat a 9-inch glass baking pan with oil and set aside.

1. Combine the strawberries with the cornstarch, sugar, salt, and vanilla extract and scoop into the baking dish.

1. In another bowl, stir the brown sugar, oat flour, cinnamon, and salt together until well mixed.

1. Using a fork or other tool, cut the butter into the mixture until each chunk is approximately the size of a pea.

1. Mix in the oats and then sprinkle the topping over the filling in the baking pan.

1. Place in the oven and bake for 40 – 45 minutes or until the topping is golden brown.

1. Store leftovers in the fridge for up to five days(9).

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Can You Eat Chocolate on Fodmap?

Dark chocolate is the best option when trying to stick to low-FODMAP foods. Eating dark chocolate can be a great way to satisfy your sweet tooth, and if you choose a brand with a high cacao percentage of 85 or greater, you can enjoy fairly large servings without worrying. Milk chocolate may contain lactose, which can limit your portion size, but you can still enjoy it in moderation(3). 

Can I Eat Ice Cream on a Low-FODMAP Diet?

Ice cream often contains cream dairy and other ingredients, such as sweeteners, certain fruits, and whey protein, that are high in FODMAPs. However, there are options available. For example, when scientists tested a scoop of ice cream that was 2/3 the size of a standard scoop, they found it to be low-FODMAP. You can also choose a lactose-free or dairy-free brand of ice cream that’s made using almond milk, coconut milk, or another substitute. There are also pills available that contain lactase that will help your body digest the lactose, which make it possible to consume small amounts of ice cream without gastrointestinal problems(5). 

Can I Eat Pastries with IBS?

You can eat pastries with IBS, but on a low-FODMAP diet, it’s best to stick with small servings or make pastries from scratch using low-FODMAP ingredients to minimize the risk of gastrointestinal problems. Choose a gluten-free flour and be careful with your fillings. Don’t use high-fructose fruits or sweeteners and start with small portions to see how your body reacts(6). 

Read more: Your Guide to High Fat Keto Foods: The Best Choices for a Low Carb Diet

FAQs

• What foods are surprisingly low-FODMAP?

Some of the foods many people are surprised to learn are low-FODMAP include dark chocolate, popcorn, table sugar, maple syrup, meats, and fats. Other foods that people don’t realize are low-FODMAP include bananas (especially if unripe or in small servings), potatoes, eggs, and cucumbers. You can use these foods to help create recipes you can tolerate for the long term(11). 

• Can IBS patients eat sweets?

Sugar can trigger IBS symptoms in many people, as can artificial sweeteners. However, you shouldn’t have to eliminate them from your diet completely. The portion size and frequency at which you can consume sweets will depend on your sensitivity. You may also try different sweeteners to see if any of them are easier on your system. Try starting with sweets that have fewer ingredients so it’s easier to tell what’s causing you a problem(7). 

• What sugar is OK on low-FODMAP?

Ordinary table sugar is low-FODMAP and is likely a better option than most alternatives when it comes to sweeteners as it has equal parts glucose and fructose. Other sugars that fall into this category include brown sugar, cane sugar, and raw sugar. Options to avoid include coconut sugar and honey. It’s also important to remember that despite being low-FODMAP, too much sugar can lead to stomach irritation for some people(7). 

• Is honey low-FODMAP?

Unfortunately, despite its potential benefits, honey is only low-FODMAP in incredibly small portions, and it can vary by the type of honey you consume. For example, standard store-bought honey is low-FODMAP up to one teaspoon, while clover honey contains more fructose and is only low FODMAP up to ½ teaspoon. Other types of honey may have more or less fructose, which will affect how much you can eat(4).

The Bottom Line

From berry crumble to chocolate thin mint cookies, there are many dessert options for someone who is following a low-FODMAP diet. By paying attention to the ingredients and portion sizes, you can enjoy a tasty treat that won’t upset your stomach. The best part is that many of these low-FODMAP desserts don’t take much time to prepare and suit a busy lifestyle.