Is There Any Low FODMAP Ice Cream? Yes, And Here's How to Find It

November 22, 2025 •

4 min read

Over 20% of people with IBS are sensitive to the FODMAP lactose, making traditional ice cream a risky treat. Fortunately, there are many safe and delicious low FODMAP ice cream options available today, from lactose-free dairy to plant-based frozen desserts.

Quick Summary

Many low FODMAP ice cream options exist, including lactose-free dairy and plant-based alternatives made from almond, coconut, and oat milks. Read labels carefully to check for high FODMAP ingredients. Homemade recipes are also a great option.

Key Points

Lactose-Free Dairy: Many brands like Lactaid and Beckon offer lactose-free ice cream that tastes like the real thing, made low FODMAP by adding a lactase enzyme.
Dairy-Free Alternatives: Options based on almond, coconut, and oat milk can be low FODMAP, but require careful label reading to avoid other high FODMAP ingredients.
Sorbets: Pure fruit sorbets made with low FODMAP fruits and sugars are a naturally dairy-free and safe choice.
Label Reading: It is crucial to check for hidden high FODMAP ingredients, including certain sweeteners like agave and inulin, and specific fruits or nuts.
Portion Control: Even with low FODMAP products, it is important to be mindful of portion sizes, especially with items that contain ingredients tested in specific amounts, like canned coconut milk.
Homemade Recipes: For full ingredient control, homemade ice cream using lactose-free or approved plant-based ingredients is a great option.

Understanding FODMAPs and Traditional Ice Cream

FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols, which are a group of short-chain carbohydrates that can trigger digestive symptoms in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). One of the main FODMAPs found in traditional ice cream is lactose, a disaccharide (the 'D' in FODMAP) naturally present in cow's milk. For individuals with lactose intolerance, an enzyme called lactase is needed to break down lactose for proper digestion. Without enough of this enzyme, undigested lactose moves through the gut and causes symptoms like bloating, gas, and discomfort.

Because traditional ice cream is made with milk and cream, it has a high lactose content. While Monash University has determined that a very small portion (2/3 of a scoop or 30g) of standard vanilla ice cream is low in FODMAPs, this amount is often unsatisfying for most people. Thankfully, modern advancements have made it possible to enjoy a full serving of ice cream without the high FODMAP load.

Your Low FODMAP Ice Cream Options

Lactose-Free Dairy Ice Cream

For those who prefer the taste and texture of dairy, lactose-free ice cream is an excellent choice. These products are made from cow's milk, but a lactase enzyme is added during processing to pre-digest the lactose. This makes the ice cream 100% lactose-free and low FODMAP, without sacrificing the creamy texture of traditional dairy ice cream. Brands like Beckon, Lactaid, and Breyer's offer a range of delicious lactose-free flavors.

Dairy-Free Frozen Desserts (Plant-Based)

Dairy-free frozen desserts are a popular alternative, but it is critical to read the ingredient labels carefully. Just because a product is dairy-free does not automatically mean it is low FODMAP. Some plant-based milks and additives can be high in FODMAPs.

Almond Milk: Unsweetened almond milk is a low FODMAP option, making almond-based frozen desserts a good starting point. Test your tolerance with a 1/2 cup portion first. Brands like Almond Dream offer low FODMAP flavors.
Coconut Milk: Coconut milk-based frozen desserts can be creamy and delicious. A ¼ cup serving of canned coconut milk is low FODMAP, so start with a small portion and assess your personal tolerance. So Delicious and Jeni's are some brands to explore.
Oat Milk: With its creamy texture, oat milk is a great alternative. A ½ cup serving of oat milk is low FODMAP, so use caution with portion size. Oatly and Planet Oat are well-known oat-based brands.
Unsafe Plant Bases: Avoid dairy-free ice creams made from high FODMAP ingredients like soy milk (made from soybeans), cashews, or pea protein.

Sorbets

Sorbets are a naturally dairy-free option made from fruit, water, and sugar. They are a safe low FODMAP choice as long as they are made with low FODMAP fruits and sweeteners. Look for sorbets featuring safe fruits like lemon, raspberry, and strawberry, and check the label to ensure no high FODMAP ingredients have been added.

Homemade Low FODMAP Ice Cream

Making your own ice cream gives you complete control over the ingredients. There are many easy recipes available that use simple, low FODMAP ingredients. For a creamy texture, you can use lactose-free heavy cream and condensed milk. For a fruit-based treat, blending frozen, firm bananas and low FODMAP fruits like strawberries is a quick and simple option.

How to Choose the Best Low FODMAP Ice Cream

The Importance of Label Reading

Reading labels is crucial for anyone on a low FODMAP diet. Be vigilant for hidden high FODMAP ingredients, as they can sometimes appear in unexpected places, especially in products marketed as 'healthy' or 'natural.' Common culprits include:

High FODMAP fruits and fruit juice concentrates (e.g., apple, mango)
High FODMAP nuts (cashews, pistachios)
Sweeteners like honey, agave, high-fructose corn syrup, and sugar alcohols (sorbitol, mannitol)
Additives like inulin and chicory root extract

Comparing Low FODMAP Frozen Desserts


Feature	Lactose-Free Dairy Ice Cream	Dairy-Free (Almond/Oat)	Dairy-Free (Coconut)	Sorbet
Base	Treated cow's milk	Almond or oat milk	Canned coconut milk/cream	Fruit, sugar, water
Creaminess	High, similar to traditional	Moderate to high	High, rich texture	Low, icy texture
Flavor	Wide range, classic taste	Varies, can have mild nutty/oaty flavor	Distinct coconut flavor	Pure fruit flavor
FODMAP Risk	Low risk (lactose is removed)	Moderate risk (check add-ins, monitor portion)	Moderate risk (check add-ins, monitor portion)	Low risk (check ingredients)
Best For	Dairy lovers wanting creamy texture	Mild, versatile flavor profile	Rich, tropical taste	Refreshing, fruit-forward dessert

Conclusion

Yes, there are many safe and delicious low FODMAP ice cream options available, ensuring that a sensitive gut doesn't mean sacrificing dessert. The key is understanding your alternatives, from lactose-free dairy to plant-based frozen treats and refreshing sorbets. By paying close attention to ingredient labels for hidden high FODMAPs, monitoring your portion sizes, and even trying your hand at simple homemade recipes, you can confidently navigate the frozen dessert aisle. Remember to consult resources like the Monash University FODMAP Diet App for up-to-date ingredient information to ensure your sweet treat is a gut-friendly one.

Frequently Asked Questions

While lactose-free ice cream has had the lactose removed, it is still crucial to check the ingredient list for other high FODMAP additives, such as certain sweeteners, fruits, or nuts, which might be present.

According to Monash University, a small portion of traditional vanilla ice cream (2/3 of a scoop or 30g) is low FODMAP. For larger servings, you can use lactase enzyme supplements to help break down the lactose.

When purchasing dairy-free ice cream, look for high FODMAP ingredients such as chicory root, inulin, high-fructose corn syrup, honey, agave nectar, and certain nuts like cashews and pistachios.

Traditional frozen yogurt is high in lactose, but lactose-free versions can be low FODMAP. Sorbets made with low FODMAP fruits and sweeteners are typically a safe bet. Always check ingredient lists.

Good low FODMAP toppings include fresh berries like strawberries and blueberries, chocolate chips (check label), and low FODMAP syrups like Hershey's Simply 5 or pure maple syrup.

Avocado is high FODMAP in larger servings. It is generally recommended to avoid avocado-based frozen desserts during the elimination phase of the diet to prevent exceeding the low FODMAP serving size.

Yes, homemade ice cream is a great option for full control over ingredients. Use lactose-free dairy, coconut milk, or almond milk as a base, and sweeten with low FODMAP options like table sugar or pure maple syrup.