6 Easy and Delectable Low FODMAP Desserts

Low FODMAP Desserts to Enjoy if you have IBS

Who doesn’t love baking this time of year? And just because you are on a low FODMAP diet, doesn’t mean you can’t partake in the action with our low FODMAP desserts! 

If you have been following our blog for a while, you know that our dietitians love you find low FODMAP alternatives to your favorite foods, to help you feel less restricted! We have shown you some options for low FODMAP bread, low FODMAP cheese, as well as snack ideas and plenty of recipes! So now, it is time for low FODMAP desserts. 

We will take your through which ingredients are safe for low FODMAP baking, and which ones to keep your eye on. We also will share some of our favorite store bought low FODMAP desserts, in case you want a sweet treat, but don’t want to spend time in the kitchen. 

And finally, we will share 6 of our favorite low FODMAP dessert recipes that will leave everyone asking for more! 

What is Low FODMAP? 

The low FODMAP diet is a specialized elimination diet, used mostly by people with IBS. The main idea is to remove foods that have specific types of carbohydrates that can cause uncomfortable GI symptoms like bloating, gas, and diarrhea. 

Once you start to feel better, you start to add foods back in to see if they cause symptoms so you can pin point your trigger foods. 

What ingredients should I look out for when doing low FODMAP baking? 

When doing low FODMAP baking, there are a few ingredients to look out for. The good news is that most of these ingredients have a great low FODMAP alternative to use instead. 

Ingredients to avoid in Low FODMAP Desserts include:  

• Flour – gluten is definitely a big one to avoid when it comes to low FODMAP baking. There are plenty of options for gluten free flours in stores today, but make sure to read the ingredient list because not all gluten free flours are considered low FODMAP. Our favorite brand is King Arthur Measure for Measure Flour* or Bob’s Red Mill 1 to 1 Baking Flour*. 
• Milk – anything with lactose is a no go on the low FODMAP diet, so make sure to swap in your favorite lactose free milk or plant-based milk alternative. 
• Honey and Agave – These are very common in some recipes, but maple syrup can make an excellent substitute. 
• Almonds – Almonds are one of the dose dependent foods on the low FODMAP diet. Almond flour can be a common ingredient in baking (particularly gluten free baking). Almond flour in small quantities is considered safe on the low FODMAP diet, but shouldn’t be used as the only flour source in the recipe. 
• Coconut – Coconut can have different forms when it comes to baking, whether it is using the actual coconut as an ingredient or the coconut sugar, be wary! These aren’t considered low FODMAP in larger quantities.  
• Some fruit – One of the most common baking fruits, the apple, is not allowed on the low FODMAP diet so make sure to check that your recipe doesn’t include any
• Milk Chocolate and White Chocolate – the lactose in the milk make these yummy additions a no no, so replace them with your favorite dairy free chocolate! 

What ingredients are acceptable for low FODMAP baking? 

• Butter
• Sugar 
• Cocoa
• Baking Powder
• Baking Soda 
• Spices 
• Brown Sugar 
• Vanilla 

What Low FODMAP dessert options can you buy at the store? 

There have been so many more low FODMAP dessert options that are readily available at the store! Some of our favorites are below, and you can also find more options by using the Spoonful App or the Monash App

Enjoy Life Snickerdoodle Mini Cookies*

Enjoy Life Chocolate Chip Cookies*

Enjoy Life Double Chocolate Cookies*

Enjoy Life Ricemilk Chocolate Bars*

Gluten Free Oreo Sandwich Cookies* 

Glutino Lemon Flavored Wafers*

Goodie Girl Gluten Free Mint Chocolate Cookies*

Justin’s Peanut Butter Cups* 

Sweet Loren’s Gluten Free Sugar Cookie Place & Bake 

Tate’s Bake Shop Gluten Free Chocolate Chip Cookies*

Walker’s Gluten Free Pure Butter Shortbread Cookies*

Tate’s Bake Shop Gluten Free Ginger Zinger Cookies* 

You can also find a whole list of low FODMAP Certified products here.

6 Easy and Delicious Low FODMAP Desserts

Let’s get baking! 

Gluten Free Thin Mints

A low FODMAP alternative to a classic sweet treat! We prefer to throw our gluten free thin mints in the freezer before eating.

Gluten Free Snickerdoodles 

This is personally one of my favorite low FODMAP cookies! There is no need to wait for the holidays to enjoy our low FODMAP snickerdoodle cookie, because they sure do hit the spot year-round.

Low FODMAP Cupcakes

Who says that being on the low FODMAP diet means you can’t have your cake and eat it too? These yummy low FODMAP cupcakes are a crowd pleaser, no matter what the occasion