Exploring What Ice Cream Brands Are Low in FODMAP?

About 75% of individuals with IBS experience symptom relief following a low FODMAP diet. This can make dessert a challenge, but finding out what ice cream brands are low in FODMAP is easier than ever with the rise of lactose-free and dairy-free options.

Quick Summary

A comprehensive guide to low FODMAP ice cream brands. It details lactose-free dairy and non-dairy options, provides label-reading tips, and includes a brand comparison.

Key Points

• Lactose-Free Dairy: Brands like Lactaid, Beckon, and Breyers make lactose-free ice cream by adding the lactase enzyme, offering a traditional dairy option that is low in FODMAPs.

• Non-Dairy Alternatives: Plant-based options from brands such as Oatly, So Delicious, and Cado are available, but it is crucial to check ingredients and adhere to recommended portion sizes.

• Certified Products: For guaranteed safety, seek out brands with 'FODMAP Friendly' or 'Monash University Low FODMAP Diet' certification on their packaging, such as Cocofrio and Green Valley Creamery.

• Label Reading is Crucial: Always scrutinize the ingredients list for hidden high FODMAP additives like high-fructose corn syrup, inulin, and polyols like sorbitol.

• Mind Portion Sizes: Even with low FODMAP products, be aware of FODMAP stacking, where combining small amounts of different FODMAPs can trigger symptoms. Use the Monash app for guidance.

• DIY Options: For complete control, make your own low FODMAP ice cream using simple ingredients like firm, unripe bananas.

• Sorbets Can Be Safe: Many sorbets are naturally dairy-free, but it's essential to check for high FODMAP fruit juices, concentrates, or sweeteners.

Understanding Low FODMAP Desserts

For many following a low FODMAP diet, traditional ice cream is off the menu due to high levels of lactose, a disaccharide (the 'D' in FODMAP) that can cause digestive distress. However, the landscape of frozen desserts has expanded dramatically, offering a variety of gut-friendly alternatives. The key is to identify products with low FODMAP ingredients and be mindful of serving sizes, as even some low FODMAP options can trigger symptoms in larger quantities due to a process called 'FODMAP stacking'.

What to Look For in Low FODMAP Ice Cream

When seeking a low FODMAP frozen treat, look for products that are either naturally lactose-free or made from low FODMAP milk alternatives. Key ingredients to watch out for on labels include high-fructose corn syrup, inulin, and polyols like sorbitol and mannitol, which are all high FODMAP. The gold standard for verification is checking the Monash University FODMAP Diet app, which features a vast database of tested foods and certified products.

Lactose-Free Dairy Ice Cream Brands

For those who prefer the creamy texture of dairy, lactose-free options are the perfect solution. These products are made with real cow's milk but have had the lactase enzyme added to break down the lactose.

• Lactaid: A widely available brand offering a variety of flavors like Vanilla, Chocolate, and Cookies & Cream. Reddit users often praise its creamy texture and rich flavor, indistinguishable from regular ice cream.
• Breyers Lactose-Free: Available in classic flavors like Vanilla. This is a lighter lactose-free option that still offers great taste.
• Fairlife: Known for its ultra-filtered milk, Fairlife offers lactose-free light ice cream in flavors such as vanilla, providing a high-protein, calcium-rich alternative.
• Beckon: An ice cream brand dedicated to making real dairy ice cream for lactose-intolerant individuals. Their products are free from many common additives and come in popular flavors like Vanilla and Mint Chip.
• Green Valley Creamery: A FODMAP Friendly certified brand offering lactose-free dairy products, including some certified ice cream options.

Non-Dairy Alternatives for a Low FODMAP Treat

Plant-based ice creams offer a world of options, but you must be careful about the base and any added ingredients. Here are some of the most common low FODMAP-friendly bases and brands.

• Coconut Milk Based: Many brands, including So Delicious and Cosmic Bliss (formerly Coconut Bliss), use coconut milk as a base. While tasty, it's important to remember that coconut milk contains sorbitol and a 1/4 cup serving is recommended to start.
• Oat Milk Based: Brands like Oatly and So Delicious offer creamy oat milk-based frozen desserts. Oat milk is low FODMAP in smaller servings (around 1/2 cup), so portion control is key.
• Almond Milk Based: Almond Dream and some flavors from So Delicious use almond milk, which is generally well-tolerated. Always check for added high FODMAP ingredients like inulin.
• Other Bases: For those with more specific needs, brands like Cado use avocado for a rich, creamy texture. Some Jeni's Dairy-Free flavors are also good options, as are macadamia milk options like Mauna Loa.

The Safest Options: Certified Low FODMAP

For peace of mind, seek out products certified by reputable organizations like FODMAP Friendly or Monash University. These certifications mean the product has been lab-tested and is safe for the elimination phase of the diet. A notable example is Cocofrio, which is FODMAP Friendly certified for its coconut milk cones. Brands like FODMAPPED For You also create a range of certified low FODMAP products, including frozen desserts.

Low FODMAP Ice Cream Brands Comparison

Brand	Base	Notable Flavor	Lactose-Free	Certified	Notes
Lactaid	Dairy	Vanilla, Chocolate	Yes	No	Uses lactase enzyme; creamy texture.
Beckon	Dairy	Mint Chip	Yes	No	Real dairy, no added additives.
So Delicious	Multiple Plant	Coconut, Cashew	N/A	No	Must check ingredients and serve size carefully.
Oatly	Oat Milk	Vanilla	N/A	No	Creamy texture, neutral flavor; portion-size matters.
Cado	Avocado	Vanilla Bean	N/A	No	Rich, creamy, dairy-free; avocado is low FODMAP in small servings.
Cocofrio	Coconut Milk	Salted Caramel Cones	N/A	FODMAP Friendly	Lab-tested and certified safe.
Fairlife	Dairy	Light Vanilla	Yes	No	Ultra-filtered milk, high protein.
Hackney Gelato	Sorbet	Dark Chocolate Sorbet	N/A	N/A	Naturally dairy-free; check ingredients for high FODMAP additions.

Conclusion: Enjoying a Sweet Treat on a Low FODMAP Diet

Enjoying ice cream on a low FODMAP diet doesn't require giving up your favorite flavors. By choosing lactose-free dairy brands like Lactaid and Beckon or navigating the world of non-dairy alternatives from brands such as Oatly, So Delicious, and Cado, you can find a treat that satisfies your sweet tooth and your digestive system. Always be mindful of serving sizes and double-check ingredient lists for hidden high FODMAP components. For the most assured choices, look for Monash University or FODMAP Friendly certified products. With a little careful selection, you can safely indulge without triggering symptoms. For more comprehensive information and a database of tested foods, consult the Monash University app: https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/.

DIY Low FODMAP Ice Cream

Creating your own frozen dessert is another fantastic option. A simple and delicious DIY idea is frozen banana 'nice cream.' Simply blend one firm, unripe banana (which is low FODMAP) with a splash of low FODMAP milk (e.g., almond milk or a small amount of UHT coconut milk) and optional cocoa powder for a chocolate version. Freeze until set for a refreshing and symptom-safe dessert.

How to Find a Low FODMAP Certified Ice Cream

To find ice cream certified as low FODMAP, look for the 'FODMAP Friendly' or 'Monash University Low FODMAP Diet' logos on packaging. These brands have had their products independently tested for compliance.

Checking Ingredients for Low FODMAP Compliance

Reading the ingredients list is crucial. Key things to avoid in dairy-free ice creams include high-fructose corn syrup, agave, inulin, chicory root, and certain fruit purees (like peach or mango), as these can be high in fructose or fructans.

Low FODMAP Toppings for Your Ice Cream

• Sauces: Maple syrup, rice malt syrup, or a drizzle of dark chocolate sauce.
• Fruits: A handful of fresh blueberries or strawberries.
• Nuts: Chopped macadamia nuts or peanuts (in moderation).

Finding Low FODMAP Ice Cream in the UK

UK shoppers can look for brands like Jai's (lactose-free) or check the labels of popular dairy-free ranges from Morrisons or Hackney Gelato for suitable sorbets. Always consult the Monash app for the latest product info.

Can I have gelato on a low FODMAP diet?

Yes, certain gelatos are low FODMAP. Look for certified brands or sorbetto options, which are naturally dairy-free. Always check the ingredient list to ensure no high FODMAP fruits, sweeteners, or other additives are present.

Frequently Asked Questions

Are all lactose-free ice creams low FODMAP?

Not all lactose-free ice creams are automatically low FODMAP. While the lactose has been removed, other ingredients like high-fructose corn syrup, inulin, or certain fruit purees could still be high in FODMAPs. Always check the full ingredients list.

Is oat milk ice cream low FODMAP?

Oat milk ice cream can be low FODMAP in smaller portion sizes. Monash University has found that oat milk is low FODMAP at a 1/2 cup serving. Portion control is key to avoid FODMAP stacking.

What is FODMAP stacking and how does it relate to ice cream?

FODMAP stacking occurs when you consume several low-FODMAP foods that contain the same type of FODMAP in a single sitting. While each food may be safe individually, the combined amount can exceed your tolerance level. For ice cream, this could mean an overly large serving or combining with high FODMAP toppings.

Can I have sorbet on a low FODMAP diet?

Yes, many sorbets are suitable for a low FODMAP diet as they are naturally dairy-free. However, check the ingredients to ensure they do not contain high FODMAP fruits (like apple or cherry) or sweeteners.

Why is regular dairy ice cream not low FODMAP?

Regular dairy ice cream is high in lactose, a disaccharide (the 'D' in FODMAP) that is poorly absorbed by many individuals, leading to digestive symptoms. Lactose-free versions have this sugar broken down with the lactase enzyme.

Are all plant-based ice creams low FODMAP?

No. The FODMAP content of plant-based ice cream depends on the base (e.g., coconut, almond, soy) and any added high FODMAP sweeteners or fibers. Always check the label and be mindful of serving size.

Where can I find certified low FODMAP ice cream brands?

You can find certified brands by looking for the Monash University or FODMAP Friendly logos on product packaging. Brands like Cocofrio and Green Valley Creamery have certified options.