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!
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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?
- Baking Powder
- Baking Soda
- Brown Sugar
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
Sweet Loren’s Gluten Free Sugar Cookie Place & Bake
You can also find a whole list of low FODMAP Certified products here.
6 Easy and Delicious Low FODMAP Desserts
Let’s get baking!
Low FODMAP Brownies
If you are missing chocolate while on the low FODMAP diet, these brownies will hit the spot. Our recipe is both gluten free and dairy free and comes together quickly!
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 Donuts
Our low FODMAP donut recipe is not only delicious, but easy to make! No need to mess with frying or oil, these donuts are baked in the oven and can be customized to your liking!
Low FODMAP Chocolate Chip Cookies
=We can’t close up a low FODMAP dessert round up without this classic. The dough freezes well, so you can make the dough, and freeze the extra! That way you can bake a fresh low FODMAP chocolate chip cookie whenever your heart desires!
Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.