What Are Good Low FODMAP Desserts? A Sweet Guide to Gut-Friendly Treats

November 11, 2025 •

5 min read

For individuals managing irritable bowel syndrome (IBS), navigating dessert can be a challenge, as studies show that up to 70% of people with IBS report certain foods trigger symptoms. This guide will show you what are good low FODMAP desserts that allow you to enjoy a sweet treat without compromising your digestive comfort.

Quick Summary

Explore a variety of delicious low FODMAP dessert options, from fruity crisps to chocolate treats and baked goods, using safe ingredients and portion control for sensitive stomachs.

Key Points

Smart Ingredient Swaps: Use low FODMAP flours like rice and quinoa instead of wheat, and opt for maple syrup or table sugar over honey or agave.
Choose the Right Fruits: Stick to fruits like strawberries, blueberries, kiwi, and unripe bananas in moderate portions, while avoiding high-fructose options like apples and mangoes.
Portion Control is Key: Even low FODMAP foods can cause issues in large quantities. Be mindful of serving sizes, especially with high-fat or high-sugar items.
Chocolate is Not Off-Limits: Enjoy dark chocolate (70% or higher cacao) in moderate portions, as it contains less lactose than milk chocolate.
Embrace Dairy Alternatives: For creamy desserts, use lactose-free milk or yogurt, almond milk, or safe hard cheeses.
Don't Fear Baking: With gluten-free flours and low FODMAP sweeteners, a wide variety of baked goods, including brownies and cookies, are still possible.
Read Labels Diligently: Always check food labels for hidden high FODMAP ingredients, such as inulin and certain sugar alcohols.

Understanding the Low FODMAP Approach to Desserts

Following a low FODMAP diet involves limiting certain types of carbohydrates that can cause digestive issues in sensitive individuals. A common misconception is that this means saying goodbye to all desserts. In reality, the low FODMAP approach is about smart ingredient substitutions and mindful portion control. Desserts are still on the menu, provided you choose the right components. Key to this is avoiding high FODMAP items such as wheat flour, lactose-containing dairy, high-fructose corn syrup, honey, and high-polyol fruits like apples and pears.

This diet focuses on limiting fermentable sugars that are poorly absorbed by the small intestine and can lead to bloating, gas, and pain. By focusing on low FODMAP fruits, dairy alternatives, specific sweeteners, and gluten-free flours, you can create a wide array of delicious desserts that are gentle on your gut.

Delicious Low FODMAP Dessert Categories

Fruit-Based Delights

Fruit-based desserts are a great way to satisfy a sweet craving naturally. The key is choosing low FODMAP fruits and sticking to recommended serving sizes.

Strawberry & Rhubarb Crumble: A classic dessert made with gluten-free rolled oats, almond flour, low-lactose butter, and a generous mix of strawberries and rhubarb. Rhubarb is low FODMAP, and strawberries are generally well-tolerated.
Pineapple Mango Sorbet: A refreshing and simple treat. Blend low FODMAP portions of pineapple and mango until smooth, then freeze. A touch of maple syrup can be added for extra sweetness.
Blueberry Coconut Macaroons: These delightful cookies are made with shredded coconut, egg whites, and sugar, and are naturally low in FODMAPs. Blueberries add a burst of flavor that pairs well with the coconut.
Kiwi Parfait with Lactose-Free Yogurt: Layer sliced kiwi and other low FODMAP fruits, like raspberries, with lactose-free yogurt for a light and refreshing dessert.

Indulgent Chocolate Treats

Good news for chocolate lovers: it can be included in a low FODMAP diet with a few considerations.

Dark Chocolate: Opt for dark chocolate with a high cocoa percentage (85% or higher) to minimize lactose content. A serving of up to 30g is generally considered a safe, low FODMAP portion.
Chocolate Peanut Butter Brownies: Using gluten-free flour, cocoa powder, and peanut butter, you can bake delicious brownies. Look for a recipe that uses low FODMAP sweeteners like maple syrup or table sugar.
Vegan Chocolate Pudding: A decadent pudding can be made by blending ripe avocado, cocoa powder, almond milk, and a little maple syrup. The avocado provides a creamy texture while being used in small, FODMAP-friendly portions.

Satisfying Baked Goods

Baking is possible with a few simple substitutions for traditional high FODMAP ingredients.

Oatmeal Chocolate Chip Cookies: Use certified gluten-free rolled oats and low FODMAP flour blends for a batch of classic cookies. Ensure the chocolate chips are a low FODMAP variety or use dark chocolate chunks within safe portion limits.
Lemon Poppy Seed Muffins: Use a gluten-free flour blend, lactose-free milk, and fresh lemon juice for a zesty and satisfying baked treat.
Mini Strawberry Rhubarb Crumble Bars: A delightful baked option that uses low FODMAP fruits. Use a gluten-free flour crust and oat crumble topping with a strawberry-rhubarb filling.

No-Bake & Frozen Favorites

For those who prefer not to bake, or want something quick and cold, there are many options.

Chocolate Peanut Butter Balls: Mix gluten-free oats, natural peanut butter, dark chocolate chips, maple syrup, and vanilla extract. Roll into balls and chill for a simple and satisfying no-bake treat.
Frozen Chocolate-Dipped Banana Bites: Slice unripe bananas (which are low FODMAP in smaller servings), dip in melted dark chocolate, and freeze. A quick and easy dessert.
Strawberry Vanilla Chia Pudding: Combine chia seeds with almond milk, fresh strawberries, and vanilla extract. Allow it to set in the fridge for a healthy and flavorful pudding.

Ingredient Swaps for FODMAP-Friendly Baking


Ingredient Type	High FODMAP Options (Avoid)	Low FODMAP Alternatives (Use)	Notes
Flour	Wheat, rye, barley flour	Gluten-free blends, rice flour, corn flour, quinoa flour, sorghum flour	A balanced GF blend is often best for baking.
Sweeteners	Honey, agave nectar, high-fructose corn syrup, most sugar alcohols (e.g., sorbitol, xylitol)	Maple syrup, regular table sugar (sucrose), dextrose, stevia, rice malt syrup	Always check portions, especially with maple syrup.
Dairy	Cow's milk, regular yogurt, ricotta cheese, mascarpone	Lactose-free milk, lactose-free yogurt, hard cheeses (e.g., cheddar, parmesan), almond milk, rice milk	Some hard cheeses are naturally low in lactose.
Fruit	Apples, peaches, pears, watermelon	Blueberries, strawberries, raspberries, pineapple, kiwi, oranges	Stick to tested portion sizes using the Monash University app.
Flavoring	Garlic powder, onion powder	Chives (green parts), garlic-infused oil, safe herbs	Garlic-infused oil adds flavor without the fructans.

Tips for Enjoying Desserts on a Low FODMAP Diet

Prioritize Portion Control: Even low FODMAP-certified foods can trigger symptoms if consumed in large quantities. Be mindful of serving sizes and listen to your body. Fat and sugar, even low FODMAP sources, can impact gut motility.
Read Labels Carefully: Check for hidden high FODMAP ingredients in pre-made products. Common culprits include high-fructose corn syrup, honey, and inulin, which is often found in dairy-free products.
Use the Monash University App: The Monash University Low FODMAP Diet app is an invaluable resource for checking the FODMAP content and safe portion sizes of hundreds of foods.
Trial and Error: Everyone's tolerance is different. The elimination and reintroduction phases of the low FODMAP diet help you pinpoint exactly which foods and portions work for you. Don't be afraid to experiment safely.

Conclusion: Sweet Success on a Low FODMAP Diet

Embracing a low FODMAP diet doesn’t mean sacrificing the pleasure of a good dessert. By understanding the principles of the diet and becoming familiar with suitable ingredient swaps, you can continue to enjoy a vast selection of sweet treats. From decadent chocolate creations to refreshing fruit-based desserts, a world of gut-friendly options awaits. The key is careful ingredient selection, mindful portion control, and a willingness to get creative in the kitchen. With a bit of practice, you can find joy in dessert time without the digestive distress. For more in-depth information, you can reference the official Monash University Low FODMAP Diet website.

Frequently Asked Questions

Yes, but it depends on the type and portion size. Dark chocolate (70% or higher cocoa) is generally safer due to lower lactose content and is low FODMAP in a 30g serving. Milk and white chocolate contain more lactose and are safe only in smaller, very controlled portions (around 20-25g).

Good low FODMAP fruit choices include blueberries, strawberries, raspberries, kiwi, oranges, pineapple, and unripe bananas. These can be used in parfaits, crisps, and sorbets.

Safe low FODMAP sweeteners include regular table sugar (sucrose), maple syrup (in small amounts), dextrose, and rice malt syrup. Avoid high FODMAP sweeteners like honey, agave nectar, and most sugar alcohols (like sorbitol and mannitol).

Not necessarily. While many low FODMAP recipes use gluten-free flours, some gluten-free products can still contain other high FODMAP ingredients like certain fibers, sweeteners, or high FODMAP grains such as amaranth. It’s important to check the ingredients list carefully.

For desserts requiring milk or yogurt, use lactose-free cow's milk, lactose-free yogurt, or plant-based alternatives like almond milk or rice milk. For creamy fillings, hard cheeses like cheddar and parmesan are naturally low in lactose.

Yes, many! Simple and delicious no-bake options include chia seed pudding with low FODMAP fruits and almond milk, frozen chocolate-dipped banana bites, or peanut butter energy balls made with low FODMAP ingredients.

Portion control is crucial because some low FODMAP foods can become high FODMAP in larger amounts. Additionally, high fat or high sugar content, even from safe sources, can affect gut motility and trigger symptoms in sensitive individuals, so moderation is key.