Homemade Low FODMAP Ice Cream Recipe for IBS Sufferers

Homemade Low FODMAP Ice Cream for IBS Sufferers

“Homemade Low FODMAP Ice Cream for IBS Sufferers” article and recipe were written and crafted (respectively) by dietetic intern Lourdes Concepción, MS.  Article was reviewed, edited and updated by Jenna Volpe, RDN, LD, CLT.

IBS sufferers:  rejoice!  you CAN have your ice cream and eat it too.  (This homemade low FODMAP ice cream recipe was thoughtfully crafted, with you in mind.)

No ice cream machine?  No problem!  This rich, tasty, creamy IBS-friendly ice cream recipe can be made with or without an ice cream maker.  

It’s also very customizable, and uniquely sweetened with real maple syrup – so even on a functional level (going beyond symptom management), your gut will thank you.

Affiliate disclosure:  This post contains affiliate links*.  As an Amazon Associate, Whole-istic Living may earn a commission on qualifying purchase at no extra cost to you!

What is low FODMAP?

The low FODMAP elimination diet is often recommended if you suffer from irritable bowel syndrome (IBS) because it restricts certain foods most likely to ferment in your gut and trigger unwanted symptoms like gas, bloating, diarrhea, and/or abdominal pain after eating.

(Learn more about the low FODMAP diet for beginners, here!)

What makes ice cream high or low FODMAP?

Lactose

Regular ice cream is made with milk and cream which contain lactose, aka milk sugar.

Lactose is a type of fermentable disaccharide and thus restricted on a low FODMAP diet, since it often triggers IBS symptoms.

So, low FODMAP ice cream is made with a low FODMAP milk/milk alternative(s).

Sweeteners

Lactose-free ice cream must also be sweetened with low FODMAP sweeteners like cane sugar, beet sugar, brown sugar, corn syrup, and/or real maple syrup.

In this recipe we use real maple syrup, which is the most holistic sweetener from a gut health standpoint. (More on that soon!)

Nuts and fruit

Add-ins like nuts and fruit can also change the FODMAP content of ice cream.

In this recipe, we’ve included an option to make it strawberry flavored instead of vanilla – since strawberries are a low FODMAP fruit.

Recommended reading:  Low FODMAP Nuts & Seeds

The recipe: Materials

For this recipe you’ll need the following materials:

  • 3 stainless steel bowls (one smaller than the other so it can fit inside, and another to mix ingredients)
  • One chilled stainless steel or freezer safe glass meatloaf pan
  • Saucepan 
  • Whisk 
  • Ladle
  • Spoon 
  • Plastic wrap 
  • Blender
  • Ice cream machine (optional) 

Low FODMAP ice cream ingredients

Ingredients

Glass of low FODMAP lactose free whole milk

Full-fat low FODMAP milk

To make this recipe extra creamy, lactose free whole milk would be your best option.

However, if even lactose free cows’ milk seems to trigger IBS symptoms and/or make you feel inflamed, we recommend switching to the A2 version of lactose free whole milk or full-fat coconut milk.

Full fat coconut cream in a bowl

Coconut cream

Coconut cream is the best low FODMAP replacement for heavy cream, since lactose-free heavy cream is only available in Canada at this time. (If you live in Canada, go ahead and give lactose free cream a whirl!)

Note:  Make sure to purchase coconut cream, which is NOT the same as coconut milk.

  • The fat content for coconut milk is lower and it will not provide the same creamy ice cream, instead it will become icy when frozen.

Real maple syrup in liquid measuring cup Real maple syrup 

We prefer and recommend trying this recipe with real maple syrup, which is a natural low FODMAP sweetener. 

Maple syrup is lower in glycemic index, higher in minerals, and healthier for your gut microbes compared to its refined counterparts.

However,  you may also use granulated white cane sugar or turbinado sugar as a low FODMAP sugar.

(As a friendly reminder, make sure you’re using real maple syrup and non its faux counterpart, “pancake syrup” which is usually made with high fructose corn syrup!)

Recommended reading:  Is Maple Syrup Low FODMAP? Expert Guidance on Maple Syrup and IBS

  • NOTE:  To make this recipe CSID-friendly, you’ll need to go higher FODMAP by swapping the maple syrup for a high-fructose, low-sucrose sweetener such as raw honey or agave nectar.

Vanilla beans on white plate next to empty vanilla bean pod

Fresh vanilla beans (optional)

This part is optional, but highly recommended!

Vanilla beans harvested fresh out of their pod will give your ice cream a classic vanilla flavor (and those vanilla speckles) we know and love.

2 teaspoons real vanilla extract in glass cup

Vanilla beans and extract

A couple teaspoons of real vanilla extract will go a long way to really bring out extra vanilla flavor in this ice cream.

5 egg yolks in a small bowl

Egg yolks

The egg yolks in this recipe will help to emulsify the milk and coconut cream together. 

With egg yolks, you’ll get a smooth silky custard-like base that helps make for creamier ice cream.

Salt

I used salt to help balance out the sweetness and bring out the flavors of vanilla.

The best salt (in general, from a holistic health standpoint) is a mineral-rich, unrefined salt such as Redmond Real Salt* or Celtic Sea Salt* but any salt will work!

Directions (step-by-step)

Prepare the ice bath

Before you begin, prepare a bowl of ice and put a smaller bowl inside with a fine mesh strainer.

You’ll need this ice bath to help cool down the ice cream mixture and prevent it from overcooking.

Set the prepared bowl aside for later.

Ice bath for homemade ice cream

Whisk the egg yolks and maple syrup 

In a bowl, whisk the egg yolks with ¼ cup of the maple syrup until fully combined. 

Whisking 5 egg yolks and maple syrup together in bowl

Create a custard mixture

In a saucepan combine milk, coconut cream, remaining maple syrup, salt, vanilla pod and seeds and cook over medium heat until it steams, 5 minutes.

Custard mixture for low FODMAP ice cream recipe

Make sure to stir occasionally and avoid boiling your custard mixture.

Temper the egg-maple mixture

To prepare the egg yolks to cook without curdling, make sure to raise the temperature slowly and consistently. 

Using a ladle, scoop up a small amount of the custard mixture and pour it into the egg yolks and maple syrup, whisking constantly.

Tempering egg mixture for homemade ice cream

Once the egg yolks and custard are combined, pour this mixture into the remaining custard in the saucepan to continue cooking as an ice cream mixture. 

Pour egg yolk mixture into custard mixture and cook on medium heat until it thickens

Cook the ice cream mixture

Cook your ice cream base mixture (egg yolks, maple syrup, and custard) on medium heat until it thickens.  (This should take around 5-7 minutes.)

Make sure to stir occasionally and avoid boiling your ice cream base.

You’ll know it’s ready when it can coat the back of a spoon. 

Cool the low FODMAP ice cream base mixture

Let it cool

Once thickened, pour your ice cream base through a fine mesh strainer into the prepared ice bath (which we set aside earlier).

Pouring ice cream mixture through fine mesh strainer over ice bath

(The purpose of the strainer is to separate any curdled egg yolks, ensuring a silky smooth ice cream base.)

Churn it / freeze it

With an ice cream maker

If you own an ice cream maker, simple pour your homemade low FODMAP ice cream base mixture into the machine and process per machine instructions. 

(At this point, you’re finished and can proceed with freezing / enjoying your ice cream!)

If you don’t have an ice cream maker, keep reading.

No ice cream maker

To proceed without an ice cream maker, pour the cooled ice cream mixture into the chilled pan, covering it in plastic wrap.

Cooled and covered low FODMAP ice cream base mixture in meatloaf pan ready to freeze

Freeze for ~2 hours.

Blend it (if no ice cream maker)

In 2 hours, take the ice cream and use a blender to blend the ice cream at slow-medium speed.

Blending homemade low FODMAP ice cream base mixture in blender before re-freezing

Repeat this step if necessary.

Freeze it

If you didn’t use an ice cream maker, pour your low FODMAP ice cream base back into the meatloaf pan, cover it in plastic wrap, and freeze it again until it’s solid.

Enjoy!

Most importantly, don’t forget to enjoy your ice cream! 🙂

Homemade low FODMAP vanilla ice cream in a bowl

Substitution and modifications

Dairy-free

To make this recipe dairy free you may replace the 1 ½ cup of lactose free whole milk for ⅓ cup of coconut milk.

Low sucrose

For a low sucrose + lactose free ice cream (in cases of a sucrase-isomaltase deficiency and subsequent sucrose intolerance), swap the maple syrup in this recipe for a low-sucrose liquid sweetener such as honey or agave nectar.

However, keep in mind both honey and agave are high in fructose, so this recipe would no longer be 100% low FODMAP. (Fructose is a type of fermentable monosaccharide, aka FODMAP!)

Flavorings and Add-ins

This recipe is a vanilla base ice cream which you can simply add more flavors of your choosing.  To flavor the ice cream, you need to add the flavorings after 2 hours of the initial freeze. Then use blender to mix in the ingredients 

  • For chocolate ice cream: Add ½ cup of cocoa or cacao powder to blender
  • For strawberry ice cream: Add 1/2 pound of frozen strawberries to blender
  • For peanut butter ice cream:  Add 1/2 cup natural peanut butter

Serving suggestions

Enjoy a scoop of your homemade low FODMAP ice cream on its own, or with a low FODMAP brownie or slice of low FODMAP pie.

You could even make your own banana split!

How to store it

Place ice cream into a shallow, air-tight, and freezer safe container. Wrap the ice cream in plastic wrap, ensure that the plastic wrap touches the surface of the ice cream and seal in an airtight container. 

Place the container in a freezer that is at 0 degrees Fahrenheit or lower. Avoid putting the ice cream in a spot where it is exposed to varying temperatures, such as the freezer door. 

The full recipe

small bowl of homemade low FODMAP vanilla ice cream

Homemade low FODMAP ice cream

Low FODMAP vanilla ice cream recipe
Course Dessert
Cuisine American

Equipment

  • 3 stainless steel bowls (one smaller than the other so it can fit inside, and another to mix ingredients)
  • One chilled stainless steel or freezer safe glass meatloaf pan
  • Saucepan
  • Whisk
  • Ladle
  • Spoon
  • Plastic wrap
  • Blender
  • Ice cream machine (optional)

Ingredients
  

  • 1 ½ cup of lactose free whole milk
  • 2 cans 13.5oz of coconut cream
  • ¾ cup of maple syrup divide ½ cup for custard and ¼ cup for the eggs
  • 1 vanilla bean pod cut and de-seeded
  • 2 teaspoons vanilla extract
  • 5 egg yolks
  • ¼ teaspoon of salt

Instructions
 

  • Prepare a bowl with ice. Place a smaller bowl inside the ice bowl and set up a fine mesh strainer over it. Set aside.
  • Whisk the egg yolks together with ¼ cup of maple syrup until fully combined. Set aside.
  • Over medium heat, cook the milk, cream, ½ cup of maple syrup, salt, and vanilla bean pod with seeds until it starts to steam (5 minutes). Do not boil, stir occasionally.
  • When the custard has begun to steam, ladle in about ½ cup of custard into egg yolks while whisking constantly to temper the egg yolks.
  • Combine the tempered egg yolks with the custard and cook for 5-7 minutes or until it can coat the back of a spoon.
  • Strain the custard through the fine mesh strainer into the previously prepared ice bowl.
  • Cover in plastic wrap and refrigerate for 4 hours or overnight.
  • Pour into previously chilled stainless steel meat loaf pan and place in the freezer for 2 hours.
  • Once soft-serve consistency, pour into the blender and mix on low to medium speed until smooth. Freeze again until solid.

Notes

This recipe is a vanilla base ice cream which you can simply add more flavors of your choosing. 
To flavor the ice cream, you need to add the flavorings after 2 hours of the initial freeze. Then use blender to mix in the ingredients:
  • Chocolate: Add ½ cup of cocoa or cacao powder
  • Strawberry: Add 1 pound of frozen strawberries
Keyword low fodmap dessert, low fodmap ice cream, low fodmap ice cream recipe
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