Are popsicles low in fodmap?: Your Guide to Gut-Friendly Frozen Treats

October 24, 2025 •

3 min read

According to Monash University, the pioneer of the Low FODMAP diet, specific serving sizes of certain fruits and sweeteners are safe for those with Irritable Bowel Syndrome (IBS). This brings up a common question for many: "Are popsicles low in fodmap?" The answer is not a simple yes or no, as it depends entirely on the ingredients used in each specific treat.

Quick Summary

This article explores how to determine if a popsicle is low FODMAP, focusing on reading labels, identifying problematic ingredients like high-fructose corn syrup and certain fruits, and finding suitable alternatives. It also provides guidance on making safe, delicious homemade versions.

Key Points

Label Checking is Crucial: Most store-bought popsicles are high in FODMAPs due to ingredients like high-fructose corn syrup, certain fruit juice concentrates, and sugar alcohols.
Avoid High-FODMAP Ingredients: Steer clear of high-fructose corn syrup, fruit concentrates from apple or pear, honey, agave, and sweeteners ending in '-ol' (like sorbitol).
Use Safe Fruit Flavors: Create or choose popsicles with low-FODMAP fruit bases like strawberry, raspberry, pineapple, kiwi, orange, and lemon.
Make Them Yourself: Homemade popsicles provide the best control over ingredients, guaranteeing a gut-friendly treat.
Utilize Low-FODMAP Resources: Use apps like the Monash University FODMAP Diet App to check ingredients and find certified products.
Select Creamy, Gut-Friendly Bases: For creamy pops, use lactose-free milk, lactose-free yogurt, or canned full-fat coconut milk.

A cool, refreshing popsicle is a welcome treat, but for those following a low FODMAP diet, navigating the frozen food aisle can feel like a minefield. The low FODMAP diet restricts certain fermentable carbohydrates that can trigger digestive symptoms in individuals with conditions like IBS. Understanding which ingredients to look for and which to avoid is key to enjoying frozen desserts safely.

Decoding Store-Bought Popsicles

Most commercial popsicles contain ingredients that are high in FODMAPs, making them unsafe for the elimination phase of the diet. The primary culprits are high-fructose corn syrup, certain fruit juice concentrates, and sugar alcohols (polyols) used as sweeteners. However, some brands do offer safer options. The key is to become a diligent label reader.

What to watch out for

High-Fructose Corn Syrup: A common and definite no-go on a low FODMAP diet.
High-FODMAP Fruits: Concentrates from fruits like apple, pear, mango, and cherry are high in fructose and polyols and should be avoided.
Sugar Alcohols: Ingredients ending in '-ol', such as sorbitol, mannitol, and xylitol, are polyols and can cause digestive issues. Look out for these in "sugar-free" varieties.
Inulin and Chicory Root: These are high-FODMAP fibers often added to boost the fiber content, particularly in dairy-free products.

Finding low-FODMAP commercial brands

While specific product availability varies, some brands offer flavors that can be low FODMAP. For instance, the Outshine brand has flavors like strawberry and pineapple, which are typically made with low-FODMAP fruits. However, you must always read the ingredient list for every specific flavor. The Popsicle® brand has "No Sugar Added" varieties that are not low FODMAP due to sugar alcohols. The best approach is to use the Monash University or FODMAP Friendly smartphone app to check ingredients and products before purchasing.

Making Your Own Low-FODMAP Popsicles

The most reliable way to ensure your frozen treat is gut-friendly is to make it yourself. This gives you complete control over the ingredients, ensuring no hidden FODMAPs. The process is simple, requiring little more than a blender and popsicle molds.

Low-FODMAP ingredients to use

Low-FODMAP Fruits: Strawberries, raspberries, pineapple, kiwi, blueberries, oranges, and lemons are excellent choices.
Sweeteners: Pure maple syrup, regular granulated sugar (sucrose), or a low-FODMAP alternative like stevia are safe options in appropriate serving sizes.
Liquids/Creamy Base: Use water for a traditional ice pop, or create a creamy version with lactose-free yogurt, coconut milk (Thai Kitchen brand is a good option), or lactose-free milk.
Add-Ins: Experiment with fresh mint, lime zest, or a drizzle of dark chocolate (in moderation) to enhance flavor.

Easy homemade popsicle ideas

Strawberry & Mint Pops: Blend strawberries, maple syrup, lemon juice, and a few mint leaves.
Coconut & Lime Pops: Mix canned full-fat coconut milk with lime juice and a low-FODMAP sweetener.
Blueberry Yogurt Pops: Blend lactose-free yogurt, blueberries, and a touch of maple syrup for a creamy, fruity pop.

Ingredient Comparison for Popsicles


Feature	Low-FODMAP Friendly	High-FODMAP (to Avoid)
Sweeteners	Pure cane sugar, maple syrup, stevia	High-fructose corn syrup, agave, honey
Sugar Alcohols	None	Sorbitol, mannitol, xylitol
Fruit Bases	Strawberry, raspberry, pineapple, kiwi, citrus	Apple, pear, mango, cherry, watermelon
Dairy Base	Lactose-free milk, lactose-free yogurt, coconut milk	Cow's milk, regular yogurt (high in lactose)
Thickeners/Additives	Generally none or minimal	Inulin, chicory root, natural flavors (if fruit-based)

Staying Informed and Enjoying Your Diet

Ultimately, a low FODMAP diet doesn't have to mean giving up all your favorite foods. With smart choices and careful preparation, you can enjoy delicious, cooling treats without triggering symptoms. Resources like the Monash University app and reputable low-FODMAP recipe sites can be invaluable tools. By taking control of the ingredients, you can make popsicles a part of your healthy, gut-friendly nutrition plan.

Conclusion

While many store-bought varieties are high in FODMAPs, the answer to "Are popsicles low in fodmap?" is that safe options do exist. The best course of action is to read labels carefully, checking for high-fructose corn syrup, specific fruit juices, and sugar alcohols. Even better, get creative in the kitchen and make your own delicious, customizable, low-FODMAP popsicles using compliant fruits and sweeteners. This approach allows you to enjoy a classic frozen treat while maintaining your digestive health.

Frequently Asked Questions

No, you cannot eat just any store-bought popsicle. Many brands contain high-FODMAP ingredients like high-fructose corn syrup or fruit juices from high-FODMAP fruits like apple or pear. You must carefully read the label of each specific product.

High-fructose corn syrup, high-FODMAP fruit juice concentrates (e.g., apple, pear, mango), sugar alcohols like sorbitol and mannitol, agave, and honey are all high-FODMAP ingredients commonly found in popsicles.

Excellent low FODMAP fruit choices include strawberries, raspberries, pineapple, kiwi, blueberries, oranges, and lemons. Remember to be mindful of serving sizes, especially with fruits like blueberries.

Not necessarily. Many 'sugar-free' products use sugar alcohols, such as sorbitol, as sweeteners, which are high-FODMAP polyols and can cause digestive symptoms in sensitive individuals.

Good options for creamy low FODMAP popsicles include lactose-free yogurt, lactose-free milk, or canned full-fat coconut milk (in appropriate serving sizes).

For the most accurate and up-to-date information, use the Monash University FODMAP Diet App. This app is developed by the creators of the diet and provides a large database of foods with their FODMAP content.

Yes, in moderation. Dark chocolate is generally considered low FODMAP. For instance, recipes for chocolate-covered banana popsicles suggest using firm, unripe bananas and natural peanut butter.