Can I eat cookies on a low FODMAP diet? A comprehensive guide to safe indulgence

October 18, 2025 •

4 min read

For individuals following a low FODMAP diet, navigating sweet treats can be challenging, as many common cookie ingredients are restricted. The good news is that with careful selection and ingredient swaps, the answer to can I eat cookies on a low FODMAP diet? is a resounding yes, offering a path to safe indulgence.

Quick Summary

Enjoying cookies on a low FODMAP diet is achievable by choosing specific ingredients or certified low FODMAP brands. This guide explains which traditional ingredients to avoid, which substitutions to use for homemade baking, and what to look for when buying store-bought treats to satisfy your sweet cravings without digestive issues.

Key Points

Mindful Selection: Traditional cookies are often high in FODMAPs, but safe options exist through mindful ingredient selection and portion control.
Ingredient Swaps: Use low FODMAP flour alternatives like rice or sorghum flour and safe sweeteners such as maple syrup or plain sugar to bake gut-friendly cookies.
Certified Products: Look for brands with a FODMAP certification stamp, such as Kea Cookies or Enjoy Life, which are specifically formulated to be low FODMAP.
Label Reading: Always check ingredient lists for hidden high FODMAP additives like inulin, honey, and high-fructose corn syrup, even if a product is labeled gluten-free.
Portion Awareness: Even low FODMAP ingredients can cause symptoms in large quantities, so it's important to stick to recommended serving sizes, especially with items like nuts and dairy.
Baking at Home: Making your own cookies gives you full control over ingredients, and many recipes exist for delicious low FODMAP versions.

Navigating the low FODMAP diet and sweet cravings

Understanding the low FODMAP diet is the first step toward enjoying sweet treats like cookies without triggering uncomfortable symptoms, particularly for those with Irritable Bowel Syndrome (IBS). FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine and can ferment in the large intestine, leading to gas, bloating, and pain. Traditional cookies often contain high FODMAP ingredients, making them off-limits during the elimination phase of the diet. However, this doesn't mean you have to give up cookies forever.

High FODMAP ingredients to avoid in cookies

Standard cookie recipes typically include several high FODMAP culprits that can cause digestive distress for sensitive individuals. By understanding which ingredients to avoid, you can make informed choices, whether baking at home or buying from a store.

Common high FODMAP ingredients in cookies include:

Wheat flour: A major source of fructans, wheat flour is a core ingredient in most traditional cookies and must be replaced with a low FODMAP alternative.
Certain sweeteners: Honey and high-fructose corn syrup are high in excess fructose, while sugar alcohols like sorbitol, mannitol, and xylitol (often found in 'sugar-free' products) are polyols that can cause issues.
High-lactose dairy: Milk, yogurt, and certain soft cheeses contain lactose, which can be problematic for those with lactose intolerance. Many traditional recipes call for milk or milk curds.
Specific nuts: Cashews and pistachios are high in galactans and should be avoided.
Inulin and fruit concentrates: Sometimes added as fiber or sweeteners, inulin (a fructan) and fruit concentrates (like pear or apple juice) are high in FODMAPs.

The secret to low FODMAP cookies

To enjoy cookies while on a low FODMAP diet, you can either bake them yourself using safe substitutions or purchase certified low FODMAP products.

Smart ingredient swaps for homemade cookies

Creating delicious, gut-friendly cookies is straightforward with the right ingredients.

Low FODMAP alternatives for baking:

Flour: Use a low FODMAP gluten-free flour blend or single-ingredient flours like rice flour, sorghum flour, or buckwheat flour. Some almond meal is also acceptable in small, tested quantities.
Sweeteners: Stick to safe sugars like granulated sugar, brown sugar, or maple syrup. Stevia and sucralose are also low FODMAP sweeteners.
Fats: Unsalted butter is low in lactose and typically safe in standard serving sizes. For a dairy-free option, use a low FODMAP vegan spread or natural peanut butter made from only peanuts and salt.
Milk: Replace cow's milk with a lactose-free or plant-based milk, such as almond milk.
Add-ins: Safe options for mix-ins include dark chocolate chips, pecans, brazil nuts, macadamia nuts, and walnuts. Ensure chocolate chips don't contain high FODMAP ingredients.

Shopping for certified low FODMAP cookies

If baking from scratch isn't an option, several certified brands now offer low FODMAP cookies.

Brands to look for:

Fodilicious: Offers Certified Low FODMAP Friendly, plant-based cookies in flavors like cocoa, ginger, and coconut.
Kea Cookies: A New Zealand brand with Certified FODMAP Friendly, gluten-free, dairy-free, and vegan options.
Enjoy Life: Provides several mini cookie flavors, such as chocolate chip and snickerdoodle, that are low FODMAP.
Schar: Their choco chip cookies are a suitable option for low FODMAP diets.

Always double-check the label, even with certified brands, as not all products or flavors from a single company may be low FODMAP.

Low FODMAP vs. standard cookies: a comparison


Aspect	Standard Cookies	Low FODMAP Cookies
Flour	Wheat, all-purpose	Low FODMAP gluten-free blend, rice, sorghum
Sweeteners	Sugar, high-fructose corn syrup, honey	Granulated sugar, maple syrup, safe sweeteners
Dairy	Cow's milk, whey protein concentrate, butter	Lactose-free milk, butter (safe in servings), low FODMAP spread
Nuts	Often contain cashews and pistachios	Macadamias, pecans, walnuts, peanuts
Additives	Inulin, fruit extracts, garlic/onion powder (in savory)	Certified products avoid high FODMAP additives
Label Check	Requires reading the full ingredient list for FODMAPs	Look for a FODMAP certification stamp or low FODMAP label

Tips for success on the low FODMAP diet

Successfully incorporating treats like cookies requires a mindful approach, especially during the elimination and reintroduction phases of the diet. The low FODMAP diet is not meant to be a permanent, strict regimen but rather a tool to identify personal triggers.

Consult a dietitian: Working with a registered dietitian trained in the low FODMAP diet is highly recommended. They can provide personalized guidance and ensure you're getting adequate nutrition.
Follow the phases: During the initial elimination phase (6-8 weeks), strictly avoid all high FODMAP foods, including typical cookies. In the reintroduction phase, you can test individual FODMAP groups to see your tolerance levels and determine which ingredients you can reincorporate, if any.
Read ingredient lists carefully: When purchasing store-bought cookies, even if they claim to be gluten-free, thoroughly read the ingredient list for hidden high FODMAPs like honey, inulin, or certain fruit juices.
Portion control: Even low FODMAP foods can trigger symptoms in large quantities. The Monash University FODMAP app can help you determine safe serving sizes for various ingredients and products.

For more detailed information on ingredients and serving sizes, refer to authoritative sources like the Monash University FODMAP diet app or website (https://www.monashfodmap.com/).

Conclusion

While a traditional cookie is a high FODMAP food and should be avoided during the elimination phase of the diet, cookies are not entirely off the table. With the rise of certified low FODMAP products and an abundance of online recipes, you can easily find or bake safe, delicious treats. By making informed ingredient choices—swapping out wheat flour for low FODMAP alternatives, avoiding high-fructose sweeteners, and selecting gut-friendly additions—you can satisfy your sweet tooth without compromising your digestive health. Remember that the goal is personalization and enjoying a varied diet that works for your body, with the occasional cookie included.

Frequently Asked Questions

You should use low FODMAP, gluten-free flour alternatives such as rice flour, sorghum flour, buckwheat flour, or certified gluten-free blends. Avoid standard wheat flour, as it is high in fructans.

No, not all gluten-free cookies are low FODMAP. They may contain other high FODMAP ingredients like honey, high-fructose corn syrup, inulin, or certain types of dried fruit and nuts.

Safe low FODMAP nut options include macadamias, peanuts, pecans, and walnuts in moderate amounts. You should avoid cashews and pistachios, which are high in FODMAPs.

Generally, no. Most conventional store-bought cookie dough contains high FODMAP ingredients like wheat flour and sometimes high-fructose corn syrup. It is safer to make your own dough with tested low FODMAP ingredients.

Look for products with a certification logo, such as FODMAP Friendly or Monash University certified. You can also use official FODMAP apps to check specific products or search online for certified brands like Kea Cookies, Fodilicious, or certain Enjoy Life flavors.

You must check every ingredient against a reliable source like the Monash University FODMAP app. A cookie is only low FODMAP if all its components are either low FODMAP or used within a certified low FODMAP serving size.

Oats are low FODMAP in moderate amounts (about 1/2 cup dry) but can be contaminated with high FODMAP grains like wheat. You must ensure the product is made with certified gluten-free oats. Additionally, check all other ingredients for high FODMAP content.

Some artificial sweeteners, like stevia and sucralose, are low FODMAP. However, polyols such as xylitol and sorbitol are high FODMAP and should be avoided.