Are Thin Mints Low FODMAP? Navigating Desserts on a Gut-Friendly Diet

October 11, 2025 •

4 min read

An estimated 1 in 7 people worldwide suffer from Irritable Bowel Syndrome (IBS), with many turning to a low FODMAP diet for relief. Given the dietary restrictions, a common question arises for dessert lovers: are thin mints low fodmap? Unfortunately, traditional Thin Mints are not suitable for this diet, but there are delicious alternatives available.

Quick Summary

Standard Thin Mints are not low FODMAP due to high-FODMAP ingredients like wheat flour and certain sweeteners. Safe, low-FODMAP alternatives, including homemade recipes using gluten-free flours and lactose-free ingredients, are readily available for those managing IBS.

Key Points

Thin Mints Are Not Low FODMAP: Standard Thin Mints contain high FODMAP ingredients, primarily wheat flour (fructans) and potentially milk solids (lactose).
Homemade Recipes Offer Safe Options: Many low-FODMAP copycat Thin Mint recipes use gluten-free flours and lactose-free ingredients to mimic the classic taste without triggering symptoms.
Scrutinize Store-Bought Labels: When buying packaged snacks, carefully check for high-FODMAP additives like high fructose corn syrup or polyols (e.g., sorbitol, xylitol).
Peppermint Oil is Gut-Friendly: The minty flavor comes from peppermint oil, which is low FODMAP and may even help soothe some gut symptoms.
Portion Control is Crucial: Even with low-FODMAP ingredients, like dark chocolate, it's important to stick to recommended serving sizes to maintain symptom control.
Consult a Dietitian for Best Results: The low FODMAP diet is complex; working with a trained professional is recommended to ensure nutritional adequacy and success.

Understanding the Low FODMAP Diet

Before diving into specific cookies, it's essential to understand the low FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine and fermented by gut bacteria, leading to uncomfortable IBS symptoms like bloating, gas, and abdominal pain.

The low FODMAP diet, developed by Monash University, is a three-step elimination and reintroduction process designed to identify individual food triggers. It is not a permanent way of eating and should ideally be undertaken with the guidance of a healthcare professional to ensure proper nutrition.

Are Standard Thin Mints High in FODMAPs?

For those following a low FODMAP protocol, a bite of a Girl Scout Thin Mint is a risky move. Multiple food analysis apps confirm that classic Thin Mints are not low FODMAP. The primary reasons lie in the ingredients list, which contains several components that are high in specific FODMAPs.

The High FODMAP Culprits in Thin Mints

Wheat Flour: The main ingredient is enriched wheat flour, which is a significant source of fructans, a type of oligosaccharide. Wheat-based products are a primary restriction during the elimination phase of the diet.
Sugar and Sweeteners: While table sugar (sucrose) is low FODMAP, the ingredients list also contains invert sugar, and historical versions have included High Fructose Corn Syrup (HFCS). HFCS is a known high-FODMAP ingredient, particularly for those sensitive to excess fructose.
Milk Solids: Depending on the specific manufacturer, some Thin Mints may contain milk ingredients. While a third-party baker for Girl Scout cookies has stated their specific Thin Mints are dairy-free, other versions exist. Milk is a source of lactose, a disaccharide that can trigger symptoms in lactose-intolerant individuals.

Decoding the Ingredients: Why Thin Mints Don't Pass the Test

By breaking down the components of a typical Thin Mint, it becomes clear why it's not a suitable choice during the strict elimination phase of a low FODMAP diet. The combination of wheat-based flour and potentially problematic sweeteners or milk products creates a high FODMAP load.

Common High-FODMAP Ingredients in Cookies and Desserts:

Wheat Flour: Contains fructans, which are poorly digested.
Honey and High Fructose Corn Syrup: Excess fructose can cause issues.
Milk, Yogurt, and Ice Cream: Contain lactose.
Artificial Sweeteners (Polyols): Such as sorbitol, mannitol, and xylitol, commonly found in sugar-free candies and gum.

Finding Safe and Delicious Low-FODMAP Dessert Alternatives

Giving up Thin Mints doesn't mean you have to give up chocolate-mint treats entirely. There are many ways to satisfy your craving with safe, gut-friendly options.

Low-FODMAP Copycat Recipes

Many resourceful bakers have developed delicious, low-FODMAP recipes for Thin Mint copycats. These recipes typically substitute high-FODMAP ingredients with gut-friendly alternatives.

Flour: Gluten-free, all-purpose flour blends (check for hidden high-FODMAP ingredients) or combinations of almond, tapioca, and coconut flour are often used.
Chocolate: Dark chocolate is low FODMAP in moderate portion sizes, typically 30g.
Dairy: Lactose-free butter or coconut oil can replace regular butter.
Flavoring: Natural peppermint extract is a great, low-FODMAP way to get that signature mint flavor.

Tips for Choosing Store-Bought Low-FODMAP Treats

If baking isn't your thing, the market for low-FODMAP snacks has grown significantly. Always check the ingredients list, but these tips can help:

Look for Certifications: Some products carry a certified low-FODMAP logo from Monash University or FODMAP Friendly, ensuring they have been tested and are safe.
Scrutinize the Label: Avoid products listing wheat, high fructose corn syrup, or sugar alcohols like sorbitol or mannitol.
Consider Portions: Even with low-FODMAP ingredients, portion size matters. For example, while dark chocolate is safe, over-consuming it can be an issue.
Explore Low-FODMAP Brands: Specific brands like Fody Foods offer low-FODMAP snacks, including snack bars and sauces, that can help satisfy cravings.

Comparison: Standard Thin Mints vs. Low-FODMAP Alternatives


Feature	Standard Thin Mints	Low-FODMAP Copycat Cookies
Flour	Wheat Flour (High FODMAP: Fructans)	Gluten-Free All-Purpose Blend (Low FODMAP)
Sweeteners	Sugar, Invert Sugar, Cornstarch (Potential high FODMAPs)	Sugar, Maple Syrup (Low FODMAP options)
Chocolate	Chocolate, Milkfat (Potential high FODMAP: Lactose)	Dark Chocolate (Low FODMAP portion)
Dairy	Contains Milk (High FODMAP: Lactose)	Uses Lactose-Free Butter or Coconut Oil
Flavoring	Natural and Artificial Flavors, Oil of Peppermint	Pure Peppermint Extract (Low FODMAP)
IBS Suitability	Not suitable, may trigger symptoms	Suitable, designed to be gut-friendly

Conclusion: Enjoying Treats While Managing IBS

For those on a low FODMAP diet, the classic Thin Mint cookie is best avoided due to its high-FODMAP ingredients like wheat flour. However, managing IBS doesn't mean permanently giving up favorite treats. By understanding which ingredients are problematic, you can easily find or create delicious, low-FODMAP alternatives. From homemade, gluten-free copycat recipes to carefully selected store-bought options, plenty of tasty, gut-friendly chocolate-mint desserts exist to enjoy without worrying about triggering symptoms. Remember to always consult with a dietitian or healthcare provider when navigating dietary restrictions for IBS management.

Monash University FODMAP Diet

Keypoints

Standard Thin Mints are High FODMAP: The classic Girl Scout cookies are not suitable for a low FODMAP diet due to high levels of wheat (fructans) and potentially milk solids (lactose).
Homemade Alternatives are an Option: Delicious and safe Thin Mint copycat recipes can be made using low-FODMAP ingredients like gluten-free flour blends and lactose-free dairy alternatives.
Check Ingredients for Hidden FODMAPs: Always read the ingredients list on any store-bought treat to check for sweeteners like high fructose corn syrup or sugar alcohols such as sorbitol and mannitol.
Peppermint Itself is Low FODMAP: The minty flavor in Thin Mints comes from peppermint oil, which is low FODMAP and can even have a soothing effect on some IBS symptoms.
Portion Size Matters: Even with low-FODMAP ingredients like dark chocolate, it is important to stick to recommended portion sizes to avoid triggering symptoms.

Frequently Asked Questions

Thin Mints are not low FODMAP primarily because they contain wheat flour, a source of high-FODMAP fructans. Some recipes may also contain lactose-based milk solids or high-fructose sweeteners, which are also high in FODMAPs.

Most Girl Scout cookies are made with wheat flour, making them unsuitable for the elimination phase of a low FODMAP diet. Always check the ingredients, as formulations can vary by baker and year.

Yes, several low-FODMAP brands offer gut-friendly snacks. Look for products with a certified low-FODMAP logo or check the ingredient list for alternatives made with gluten-free flour and low-FODMAP sweeteners.

You can find excellent recipes online for low-FODMAP Thin Mint copycat cookies that use gluten-free flours and lactose-free ingredients. Plain dark chocolate (in moderation) is also a good option.

No, pure peppermint oil, which provides the flavor, is not a high FODMAP ingredient. In fact, peppermint can have a calming effect on the gut for some people with IBS.

To make a low-FODMAP version, use gluten-free flour (check for high-FODMAP fillers), lactose-free butter, dark chocolate (within a safe portion size), and pure peppermint extract.

Read the ingredient label carefully, looking for wheat, rye, barley, garlic, onions, high-fructose corn syrup, and sugar alcohols (e.g., sorbitol, mannitol). Use the Monash University FODMAP app or look for certified low-FODMAP products for guidance.