“Holistic & Drool-Worthy Low FODMAP Desserts” was written by dietetic intern and functional nutritionist Krista Wale, B.S. and was reviewed and revised by Jenna Volpe, RDN, LD, CLT.
Contrary to popular belief, dessert in moderation can be a part of a balanced diet! (Not just during birthdays and holidays.)
Honoring your sweet tooth and leaning on low FODMAP desserts while navigating irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) can help prevent feelings of deprivation and help you to feel more satisfied on a low FODMAP elimination diet.
In this article, we’ll share a round-up of our 51 favorite low FODMAP desserts – which include a combination of recipes and some hidden gems you can find in stores and online. 😀
As a bonus, we’ll also equip you with a list of the most common high FODMAP dessert ingredients to avoid (so you’ll know how to navigate nutrition labels and find low FODMAP desserts with more ease and clarity!).
Affiliate disclosure: This article contains affiliate links*. As an Amazon Associate, Whole-istic Living may make a small commission on qualifying purchases at no extra cost to you!
Table of Contents
What kind of desserts can I eat on a low FODMAP diet?
Technically, you can have any category of dessert you want (pies, cookies, brownies, candy, ice cream – you name it) as long as it’s made with low FODMAP ingredients.
- The most common types of dessert ingredients to consider from a FODMAP standpoint would be flours, sweeteners, and dairy products – specifically those that contain lactose (like milk and cream).
But just because a sweetener or flour is low FODMAP doesn’t mean it’s IBS-friendly or gut-healthy!
From a holistic gut health standpoint, we also recommend leaning more towards desserts made with natural, minimally processed low FODMAP sweeteners (such as pure maple syrup) versus corn syrup or even regular sugar.
- This has less to do with surface-level IBS symptom triggers and more to do with the way each type of sweetener impacts your gut microbiome on the cellular level.
Related article: A Holistic Perspective on IBS and Sugar
Store-bought low FODMAP sweets: label reading tips
If you can’t find a dessert on a low FODMAP app (such as the Monash FODMAP App), when grocery shopping, always make sure to look at the INGREDIENTS list before making a decision about a product, if you’re unsure.
High FODMAP dessert ingredients to avoid
As a friendly reminder, making and enjoying low FODMAP desserts means steering clear of high FODMAP dessert ingredients which could leave you feeling gassy/bloated and uncomfortable.
As a quick recap, “FODMAPs” are poorly digested carbohydrate components of foods that ferment in the gut and cause symptoms like gas and bloating in those with digestive issues.
When it comes to desserts, the most common types of high FODMAP ingredients you’ll need to watch out for are sweeteners, flours, lactose-containing dairy (like regular milk), high FODMAP fruits, and high FODMAP nuts.
(While this list isn’t exhaustive, we made sure it’s comprehensive enough to help you out!).
Sugars and sweeteners
-
- Agave / agave nectar (more than 1 teaspoon)
- Coconut sugar / coconut palm sugar (more than 5 grams)
- Fructose
- High fructose corn syrup
- Date syrup or date sugar (more than 15 grams)
- Honey (more than 1 teaspoon)
- Molasses
- Sugar alcohols
- Xylitol
- Mannitol
- Isomalt
- Sorbitol
- Erythritol
Learn more: Holistic Guide to Navigating Low FODMAP Sweeteners
FAQ: Is sugar low FODMAP?
Yes! Table sugar (aka cane sugar, beet sugar or “sucrose”) is a sweetener that’s naturally low in FODMAPs and usually does not trigger any IBS symptoms in most people. However, each individual has a unique list of foods they can or can not tolerate.
Alternatives to table sugar (that we actually recommend) are natural and minimally processed low FODMAP sweeteners like real maple syrup and small amounts of date sugar.
We recommend natural food sources of sugar over refined sugars because of their nutritional benefits and lower glycemic index value. However, they are still sources of sugar, so consuming them in moderation still applies.
Too much sugar (especially refined sugar) has been shown to potentially feed certain pathogenic microbes in the gut, making it harder to make progress towards healing.
Learn more: What’s the Best Sweetener for IBS?
Dairy/dairy alternatives
Not all dairy is high FODMAP – just the stuff that is high in lactose (like cow’s milk/goat milk and cream). That being said, a LOT of desserts are made with milk and cream!
The good news is that high FODMAP milk is a relatively easy ingredient to swap, especially in dessert recipes.
- Cow’s milk
- Buttermilk
- Cream
- Soft cheeses (cream cheese, cottage cheese, ricotta)
- Sour cream
- Soy milk
- Oat milk (more than 1/8 cup)
- Whey/whey protein concentrate
Related article: What’s the Best Milk for IBS Sufferers?
High FODMAP fruits
- Apples
- Apricots
- Blackberries
- Cherries
- Dates
- Peaches
- Prunes
- Fruit juices/concentrates
- Flours
Flours with FODMAPs
- Wheat flour / whole wheat flour
- “All-purpose flour”
- “Enriched wheat flour”
- “Enriched bleached wheat flour”
- Bean flours (except chickpea, if in very limited quantities)
- Coconut flour
- “Bread flour”
- “Cake flour”
- Spelt flour
- Barley
- Rye
High FODMAP nuts/seeds
- Almonds (if more than 10)
- Almond butter (if more than 2 Tablespoons)
- Almond flour (if more than 1/2 cup)
- Avocado
- Cashews / cashew butter
- Hazelnuts (if more than 10)
- Hazelnut butter (if more than 2 Tablespoons)
- Pistachios
Learn more: Low FODMAP Nuts, Nut Butters, & Peanuts (Oh My!)
Other common dessert ingredients to consider
Most desserts use eggs, oil and butter – these do not contain carbohydrates and are considered low FODMAP.
All spices (besides garlic and onion, but I doubt you’ll be baking with these) and leavening agents (yeast, baking powder and baking soda) are low FODMAP as well.
Now that you know which ingredients to avoid on a low FODMAP diet, it’s time to check out our round-up! (We took it upon ourselves to scour the internet for these picks.)
23 low FODMAP dessert recipes (round-up)
Cookies
Calling all peanut butter lovers! Made without any flour or butter, these low FODMAP peanut butter cookies are the perfect drool-worthy dessert. Serve them warm for a sweet, peanut buttery treat.
If you love chocolate chip cookies, the low FODMAP chocolate chunk cookies by FODMAP Everyday are a must-try!
- Optional: For a more holistic variation, we recommend swapping the white sugar for turbinado sugar.
Rachel Paul’s classic oatmeal cookies are perfect for when you have a hankering for grandma’s old fashioned classic style oatmeal cookies!
- Optional: We like using turbinado sugar instead of regular sugar as a better-for-your-gut modification.
Brownies
Flourless cacao brownies with sweet potato
From the rich cacao powder to the fudgy coconut manna to the dense sweet potato base, this recipe puts the “fudgy” in fudgy brownies!
In addition to being low FODMAP, this real food brownie recipe also stays within the parameters of the Paleo diet, which can be beneficial for folks with candida overgrowth and/or dysbiosis (two very common root causes of IBS).
These decadent, rich turtle brownies are so good you’ll forget they’re low FODMAP!
Fudgy, sweet, and delicious, these brownies have a chocolate base, layered with caramel and topped with pecans and chocolate chips.
Plus – this recipe includes better-for-your-gut ingredients like real maple syrup and unsweetened chocolate chips.
Fudge
No-bake chocolate chip cookie dough fudge (Paleo, low FODMAP)
Who doesn’t love cookie dough? This flourless no-bake cookie dough fudge recipe is easy and incredibly versatile. It can be made into fudge or is safe to eat fresh right out of the bowl!
It’s a great snack or dessert, and can easily be made dairy free and/or vegan as well.
This recipe can be easily made low FODMAP, as long as you opt for a low FODMAP nut butter like almond butter/walnut butter or even sunflower seed butter or peanut butter if you have a nut allergy.
We also love this fudge recipe because it calls for real maple syrup in place of refined sugar. (This is beneficial for your gut microbes which are typically out of whack when you have IBS!)
Related article: Low FODMAP Nuts, Nut Butters, & Peanuts – Oh My!
Pie
You don’t have to wait until the fall/winter months to enjoy this GI-friendly dessert! This IBS-friendly low FODMAP pumpkin pie is easy to make and is the perfect combination of sweet and savory!
Whole-istic Living’s in-house pumpkin pie recipe isn’t just low FODMAP – it’s also on the Paleo side for those who are looking for a more holistic approach to IBS. This recipe uses real maple syrup in place of regular sugar, without compromising the taste!
Monash University (the leading authority on FODMAPs) has a wonderful pecan pie recipe which uses simple ingredients (such as maple syrup and rice malt syrup instead of corn syrup).
(Try this pecan pie recipe and bring it to your next upcoming holiday dinner celebration. We bet no one will guess it’s low FODMAP!)
Cake
This decadent, fudgy, flourless Paleo, gluten free and low FODMAP chocolate cake takes “have your cake and eat it too” to the next level!
In addition to being insanely tasty, this cake is something you can indulge in without worrying about feeding candida or other unhealthy gut microbes – from a holistic gut health nutrition standpoint.
This is a wonderful option for picky eaters who have trouble sneaking in enough veggies! It’s delicious and sweetened exclusively with maple syrup. You’d never know this low FODMAP cake is so nutrient-dense! Definitely worth trying.
Carrot cake with lactose-free cream cheese frosting
Shout-out to Karlijn’s Kitchen for an amazing variation of low FODMAP carrot cake, made with simple, nourishing ingredients!
If cream cheese frosting is your jam, this recipe is a must-try.
- Optional: for a more holistic, less refined alternative to icing sugar, you could make your own variation of powdered sugar using turbinado sugar* using a 1-1 ratio.
The Roasted Root is at it again! We love her cake recipes. This gluten-free, dairy-free vanilla cake recipe is naturally low FODMAP because it contains no fructans (from wheat), no lactose (since it’s dairy-free) and only low FODMAP sweeteners.
- Optional: for a less refined alternative to granulated sugar, you can swap it for turbinado sugar* using a 1-1 ratio.
Crisp
Made with whole grain oats and fresh strawberries, this crumbly and sweet bake is sure to curb your sweet tooth.
If you’re a warm and cold dessert person, serve this warm with a scoop of lactose-free, dairy-free ice cream!
Dessert balls
Vegan, Paleo, GAPS & Low FODMAP cacao coconut balls
If you love chocolate and coconut half as much as well do (hello Mounds bars!), you’ll love these cacao coconut balls which are made with just a handful of very simple, nourishing ingredients.
Feel free to customize the liquid sweetener to something that works well for you. (We love maple syrup!)
These low FODMAP carrot cake protein balls make for an easy, protein-rich, no-bake dessert. The protein is great for adding sustenance and lowering the glycemic index (rate at which your blood sugar will spike) after enjoying this sweet treat.
They can also make a great pick-me up snack in the mid-afternoon! Make them ahead of time and enjoy them all week long.
Homemade ice cream
Low FODMAP strawberry ice cream with fudge sauce
This ice cream is made with frozen fruit and sweetened with pure maple syrup and pairs perfectly with the recommended chocolate fudge sauce!
After a little chill time in the freezer, you’ll have yourself the perfect sweet treat that everyone will love.
Miscellaneous
Vegan soy-free coconut creme brulee
Delicious, decadent vegan creme brule will become a mainstay on your low FODMAP dessert menu! This recipe uses coconut milk to create a light and creamy base and sugar topping that caramelizes to a crisp. Serve warm plain or topped with your choice of fresh low FODMAP fruit.
Double chocolate zucchini bread
This moist double chocolate zucchini bread recipe uses shredded zucchini to pack a nutritional punch!
Who wouldn’t want to sneak in extra veggies to their day, especially when it’s hidden in chocolatey goodness?
Quick & healthy low FODMAP sweet treat ideas
Looking to whip up something quick? Try these healthy, minimal ingredient, low FODMAP dessert ideas you can throw together in 5 minutes or less:
- Plain Greek yogurt with blueberries, low FODMAP granola and shredded coconut
- Pan-fried sliced banana with a melted dark chocolate drizzle
- Chocolate “nice cream” aka blended frozen banana, cocoa powder and maple syrup
- Dark chocolate covered strawberries
28 Store-bought low FODMAP desserts to buy and try
Most people don’t realize you can buy ready-made low FODMAP desserts in stores or online! You just need to look for a “Low FODMAP” stamp of approval, or you can also check the Monash University app.
If baking isn’t your vibe and would rather store-bought options instead, here are the best low FODMAP options from brands we love.
(Most do contain some regular added sugar, since options are limited. Moderation is key!)
Cake mix
- Maja’s plant-based chocolate cake mix*
- Rachel Paul’s low FODMAP vanilla cake mix
- Rachel Paul’s low FODMAP chocolate cake mix
Cookies
- Enjoy Life double chocolate brownie soft baked cookies*
- Pamela’s chunky chocolate chip gluten free cookies*
- Pamela’s lemon shortbread cookies*
- Pamela’s pecan shortbread cookies*
Brownie mix
Macaroons
Chocolate and candy
- Alter Eco dark chocolate bars*
- Raaka Chocolate*
- Taza Chocolate*
- Justin’s Dark Chocolate Peanut Butter Cups*
- Justin’s Dark Chocolate Almond Butter Cups*
- UNREAL Dark Chocolate Almond Butter Cups*
- UNREAL Dark Chocolate Peanut Butter Cups*
- UNREAL Dark Chocolate Peanut Caramel Nougat Bars*
- UNREAL Dark Chocolate Peanut Gems*
- UNREAL Dark Chocolate Coconut Bars*
- UNREAL Dark Chocolate Quinoa Gems*
- Free2b Chocolate Sunflower Butter Sun Cups*
- Yum Earth assorted hard candies*
- Yum Earth lollipops*
- Yum Earth organic candy canes*
- Yum Earth organic candy canes*
- 365 Whole Foods Market Gummy Bears*
- Yum Earth Organic Gummy Bears*
Learn more: The Best Low FODMAP Candy and Chocolate for IBS
More low FODMAP resources
- 15 Tasty & Healthy Low FODMAP Breakfast Recipes
- 15 Simple & Delicious Dietitian-Approved Low FODMAP Lunch Ideas
- 19 Simple and Healthy Low FODMAP Dinner Ideas & Recipes (Round-Up)
- 50+ Tasty Low FODMAP Snacks for IBS
- Beans and IBS: Expert Advice on Enjoying Low FODMAP Beans & Legumes
- Expert Guidance on Finding & Choosing a Low FODMAP Bread
- The Best Low FODMAP Granola for IBS
- 15+ Low FODMAP Teas: Comprehensive List & Expert Guidance
More on sweeteners
- Is Maple Syrup Low FODMAP? (Expert Guidance on Maple Syrup and IBS)
- Stevia and IBS: Are They Compatible?
- Spilling the Tea on Splenda® (Sucralose) and IBS
- Honey for IBS: The Pros and Cons
- What You Need to Know About Monk Fruit and IBS
- What is a Sucrose Intolerance and How Do You Know If You Have It?
Final thoughts
You don’t have to give up dessert on your gut healing journey!
But most mainstream desserts (store bought and homemade) contain high FODMAP ingredients and lots of added sugar.
For a healthier and happier gut, we encourage you to lean on the low FODMAP dessert recipes and products mentioned in this post, to help satisfy your sweet tooth.
While a low FODMAP diet can be restrictive enough, from a gut microbiome standpoint we encourage you to consider swapping your table sugar for less refined natural sweeteners such as real maple syrup, for more nutrients and healthier gut microbes..
Either way, moderation is key, especially when it comes to sugar.
Next steps
If you’re searching for low FODMAP desserts, chances are you’re navigating IBS and need some support! If you’d like to learn more holistic perspectives on FODMAPs and IBS, feel free to download this free gut health nutrition guide: 5 Common Diet Mistakes to Avoid on Your Gut Healing Journey
