You may be wondering how to spot a low FODMAP dessert or looking for a new recipe to experiment with.
This article will provide you with great low-FODMAP dessert ideas, from cakes to brownies to cheesecake.
We will include low FODMAP desserts that are available to purchase, along with some delicious recipes.
Why are some desserts not low FODMAP?
Some desserts may not be low FODMAP due to containing high-FODMAP ingredients.
Unfortunately, there are quite a few high FODMAP ingredients to look out for in this category of foods! Here are some common high-FODMAP ingredients found in desserts:
- High-fructose corn syrup
- Honey and agave syrup
- High FODMAP fruits
- Wheat, barley, or rye flour can be high in FODMAPs.
- Sweeteners such as sorbitol, mannitol, and xylitol
If you’re following a low-FODMAP diet, it’s essential to carefully read ingredient labels and choose desserts made with low-FODMAP ingredients to avoid any unwanted symptoms.
Low FODMAP desserts: to buy
There are desserts available that are low in FODMAPs. The easiest way to do this is to purchase from low-FODMAP-certified brands.
However, you could also read the label of your favourite ready-to-eat desserts to check for high-FODMAP ingredients.
You can find some of our favourite shop-bought dessert options below, which you can purchase either from supermarkets or online:
- Fody almond and coconut bar
- BelliWelli cinnamon swirl bar
- Schar gluten free choco chip cookies
- Absolutely Gluten Free Coconut Macaroon Cookies
- Justin’s Dark Chocolate Peanut Butter Cups
- Field doctor carrot + walnut cake
If you’re after a halfway house that ticks the box for homemade cakes for a fraction of the effort, you could consider a low FODMAP cake mix, such as:
Low FODMAP Dessert Recipes: Free of added sugars
Most sugars are low in FODMAPs; you can read more here. But you may want to make a low-FODMAP dessert without added sugar for other reasons.
For example, if you are aiming to lose weight or have Type 2 diabetes, you may want to avoid foods very high in sugar. But you should definitely still be able to enjoy delicious desserts!
These recipes without any added sugar will get you started:
- Sugar free chocolate mug cake
- Peanut butter banana muffins
- Sugar-free vegan apple crisp crumble
- Dark chocolate brownies
- Carrot and walnut cake
- Super berry and peanut fudge bars
Low FODMAP Dessert Recipes: For One
You don’t need to cook for a crowd to make a dessert. However, if you’re considering having a dinner party, single-serve desserts can look fancy and save you the serving nightmare!
If you’re only baking for one sensitive gut, you may want to make multiple single-serve desserts to have throughout the week so you don’t have to miss out.
You can try these single-serve recipes to satisfy your sweet tooth:
- Gluten-free apple pie muffins
- 5 minute banana mug cake
- Peanut butter and jelly mug cake
- Blueberry lemon mug cake
- 5 minute microwave cinnamon bun
- Mini low FODMAP Chocolate Tortes
Low FODMAP Vegan Dessert Recipes
It may appear tricky being vegan and on the low FODMAP diet, especially when dessert comes into play – you might think there are just too many restrictions.
However, a few vegan low FODMAP desserts and recipes exist, so you don’t have to miss out or compromise.
You’ll be pleased to know that the following varied recipes are both vegan and low FODMAP:
- Vegan chocolate chunk cookies
- Vegan chocolate and ginger chia pudding (also no bake)
- Pecan pie tarts
- Christmas spiced shortbread cookies
- Autumnal fruit crumble
Low FODMAP: No Bake Desserts
If you’re not a dab hand in the kitchen, you may be more interested in a low-FODMAP dessert with less chance of something going wrong in the baking process!
The beauty of a no-bake dessert is that you just have to prepare the mixture and put it in the fridge or freezer; the perfect option if you want to make it the night before.
These are some of our favourite bake-free recipes:
- No bake peanut butter brownie bites
- Banana coconut ice cream
- No bake cookies
- No bake raspberry cheesecake
- Butterscotch pudding
Summary
Being on a low FODMAP diet does not mean that dessert options need to be limited. You can still enjoy a delicious treat without the consequence of IBS symptoms.
There are many certified low FODMAP desserts available to buy. But if you prefer making your own, you can try one of the many recipes shared in this post.
Annabelle is a registered dietitian who has a special interest in the complex interplay between gut health and mental health. In her NHS role, Annabelle specialises in mental health and learning disabilities, seeing patients in hospital for their mental health as well as supporting people in the community. Annabelle has also been working with the Food Treatment Clinic as one of our writers since she was a dietetics student.
Last updated on March 31st, 2024 at 06:12 pm
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