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Low FODMAP Desserts: 10 Best Recipes For A Happy Gut In 2024
FODMAP is an acronym for a class of hard-to-digest carbohydrates known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. The low FODMAP diet is a temporary eating plan to relieve gastrointestinal discomfort and decrease abnormally high levels of harmful gut bacteria. It has shown great potential in helping people with irritable bowel syndrome and small intestine bacterial overgrowth manage their digestive symptoms.
Finding delicious desserts gentle on the digestive system can be challenging for individuals following a low FODMAP diet. However, this doesn’t mean dessert lovers on a low FODMAP diet must avoid desserts and sacrifice their sweet tooth. In this article, we’ll explore the kinds of sweets allowed in the low FODMAP diet and present ten super easy and delicious low FODMAP recipes that will satisfy your cravings.
Top 10 Healthiest Low FODMAP Desserts
- Strawberry Coconut Chia Pudding.
- Gluten-Free Brownies.
- Dark Chocolate Nut Butter Cups.
- Low FODMAP Lemon Bars.
- Fruit Jam Oatmeal Crumble Bars.
- Banana Coconut Ice Cream.
- Peanut Butter Energy Balls.
- Chocolate Avocado Mousse.
- Low FODMAP Cookies.
- Strawberry Banana Nice Cream.
10 Best Low FODMAP Dessert Recipes
Just because you are following a low FODMAP diet doesn’t mean you can’t enjoy the occasional sweet treat. Here are ten delicious and healthy low-FODMAP desserts. Let’s get baking!
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Strawberry Coconut Chia Pudding
Combine a tablespoon of chia seeds, coconut milk, your low FODMAP syrup of choice, and fresh sliced strawberries in a jar. Set overnight in the refrigerator for a delectable pudding that’s bursting with low FODMAP fruity goodness.
Combine gluten-free flour, cocoa powder, coconut sugar, or your low FODMAP sweetener of choice, melted dark chocolate, eggs, and a pinch of salt in a mixing bowl. Mix until smooth, and pour the batter into a greased baking dish. Bake for 30 minutes or until a toothpick inserted into the center comes out nearly clean, with just a few moist crumbs.
Dark Chocolate Nut Butter Cups
Melt dark chocolate with coconut oil and pour a small amount into muffin liners. Add a dollop of almond butter or your favorite low FODMAP nut butter, and cover with another layer of melted chocolate. Allow to set in the refrigerator for at least 5 hours.
Low-FODMAP Lemon Bars
Combine gluten-free flour, coconut sugar, your favorite low-FODMAP sweetener, and melted coconut oil to make the crust. Press the mixture into a baking dish and bake until golden brown. In a separate bowl, make the lemon curd by whisking together freshly squeezed lemon juice, lemon zest, eggs, maple syrup, and a dash of gluten-free flour. Pour the lemon curd over the crust and bake for ten more minutes or until set.
Allow to cool before cutting into bars.
Fruit Jam Oatmeal Crumble Bars
Mix gluten-free rolled oats, coconut sugar, and melted coconut oil until you achieve a crumbly, sandy texture. Press half of the mixture into a baking dish. Spread a layer of your favorite low FODMAP fruit jam or sliced apples, and sprinkle the remaining crumble mixture on top. Bake until golden brown.
Banana Coconut Ice Cream
Blend frozen bananas, unsweetened coconut milk or yogurt, and a dash of vanilla extract. Pour into a lidded container or ice cream mold. Add shredded coconut or dark chocolate chips, if desired.
Peanut Butter Energy Balls
Mix gluten-free oats, natural peanut butter, maple syrup, and dark chocolate chips or shredded unsweetened coconut. Roll the mixture into bite-sized balls and refrigerate until ready to eat.
Chocolate Avocado Mousse
Blend a ripe avocado, cocoa powder, coconut yogurt, or milk, your low-FODMAP sweetener of choice, and a dash of vanilla extract until smooth and creamy. Refrigerate for at least 5 hours for a perfect low-FODMAP dessert.
Low FODMAP Cookies
In a mixing bowl, cream together softened lactose-free butter or coconut oil, coconut sugar, and a splash of vanilla extract. Add almond flour, a pinch of salt, and low-FODMAP chocolate chips. Mix until well combined. Drop spoonfuls of dough onto a baking sheet and bake until golden brown.
Strawberry Banana Nice Cream
In a blender or food processor, combine frozen strawberries, a frozen banana, lactose-free milk, and a touch of your sweetener. Blend until smooth and creamy and freeze for a firmer texture.
What Kinds Of Sweets Are Allowed On A Low FODMAP Diet?
It’s important to identify high and low FODMAP foods when following a low FODMAP diet. High FODMAP foods contain significant amounts of FODMAP carbohydrates, which can trigger digestive symptoms in susceptible individuals. These include lactose; fructose; certain sugar alcohols, such as sorbitol and mannitol; and wheat-based flours.
Fortunately, plenty of tasty alternatives can be used to create delicious low-FODMAP desserts. Here are some of our favorite FODMAP-friendly sweeteners and ingredients:
Fresh Or Frozen Fruits
Many fresh or frozen fruits are low in FODMAPs when eaten in moderation. They can be used to add a touch of natural sweetness and texture to low-FODMAP dessert recipes. Fruits that are generally well-tolerated by individuals with FODMAP sensitivities and those following a weight loss plan include blueberries, strawberries, kiwis, grapes, oranges, and bananas. You can enjoy these fruits as a sweet snack, used as toppings, or incorporated into recipes like homemade popsicles, fruit salads, smoothies, and more.
Rich in antioxidants and minerals, pure maple syrup is extracted from the sap of maple trees. It is a suitable alternative to high-FODMAP sweeteners like honey and agave syrup. Maple syrup adds a smoky sweetness to desserts and can be used in most low-FODMAP dessert recipes, like pancakes and homemade granola bars.
Derived from the sap of the coconut palm, coconut sugar has a low glycemic index and FODMAP score. It has gained popularity in recent years thanks to its delectable caramel-like flavor and because it can be used as a one-to-one substitute for regular sugar in many recipes.
Chocolate lovers, rejoice! Dark chocolate with a high percentage of cocoa (70% or above) tends to have lower levels of FODMAPs. Plus, it is a source of antioxidants and can be enjoyed as a standalone treat or incorporated into your favorite low-FODMAP dessert recipes. However, make sure to read the ingredients list, as many flavored or filled chocolates may contain high FODMAP foods, such as lactose or high fructose corn syrup.
Wheat-based flours, such as traditional all-purpose flour, are high in FODMAPs, so individuals following a low FODMAP diet should choose gluten-free and grain-free alternatives when preparing low-FODMAP desserts. Gluten-free flours, such as rice, oats, almonds, tapioca, and coconut flour, are suitable substitutes. These flours can be added as a one-to-one substitute to most low-FODMAP dessert recipes, including cakes, cookies, and gluten-free brownies.
Whether you prefer standard cow’s milk or dairy-free plant-based milk, look for lactose-free products to avoid upsetting your stomach. Low FODMAP milk and milk products include almond milk, rice milk, unsweetened coconut milk, coconut yogurt, and macadamia milk. Steer clear of sweetened milk, oat milk, which tends to be high in FODMAPs, and whole milk.
The Bottom Line
As you can see, following a low FODMAP meal plan doesn’t mean giving up on dessert. With a little creativity and the right ingredients, you can enjoy a variety of delicious sweet treats while keeping your digestive system happy. The ten low FODMAP recipes shared in this article offer a range of flavors and textures to satisfy your cravings without triggering uncomfortable symptoms. You can still add sweetness to your low-FODMAP snacks while avoiding high-FODMAP ingredients like honey and agave syrup by choosing low-FODMAP sweeteners, like coconut sugar. Lactose-free products and dark chocolate or cocoa also offer alternatives for those with gastrointestinal problems or lactose intolerance.
Remember, tolerance to FODMAP ingredients varies from person to person, so it’s crucial to listen to your body and identify your triggers. We also encourage you to consult a healthcare provider or registered dietitian for further guidance and support in your healthy diet. So treat yourself to these delectable creations, and enjoy the benefits of a low FODMAP diet without compromising taste.
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- Wathsala Sripali Nanayakkara, Skidmore, P., O’Brien, L., Wilkinson, T. and Gearry, R.B. (2016). Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology, [online] pp.131–131. doi:https://doi.org/10.2147/ceg.s86798.
- Biesiekierski, J.R. and Tuck, C.J. (2022). Low FODMAP diet beyond IBS: Evidence for use in other conditions. Current Opinion in Pharmacology, [online] 64, pp.102208–102208. doi:https://doi.org/10.1016/j.coph.2022.102208.
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- Schmidt, M. and Sciurba, E. (2021). Determination of FODMAP contents of common wheat and rye breads and the effects of processing on the final… [online] ResearchGate. Available at: https://www.researchgate.net/publication/346028413_Determination_of_FODMAP_contents_of_common_wheat_and_rye_breads_and_the_effects_of_processing_on_the_final_contents.