What desserts are low in FODMAP? Your guide to sweet, gut-friendly treats

October 20, 2025 •

4 min read

According to Monash University, a majority of people with irritable bowel syndrome (IBS) experience symptom relief on a low FODMAP diet. Navigating dietary restrictions can be challenging, but finding compliant sweet treats is absolutely possible once you understand what desserts are low in FODMAP?

Quick Summary

This guide provides an overview of low FODMAP dessert options by exploring safe ingredients, fruits, and sweeteners. It covers recipes for cakes, cookies, and frozen treats, offering delicious solutions for satisfying your sweet tooth while managing digestive symptoms.

Key Points

Embrace Safe Alternatives: Use lactose-free dairy, specific gluten-free flours like rice and quinoa, and compliant sweeteners such as maple syrup and table sugar.
Watch Portion Sizes: Some fruits, like firm bananas, and dark chocolate are only low FODMAP in moderate amounts. Pay attention to serving sizes to avoid triggering symptoms.
Choose Your Fruits Wisely: Favor low FODMAP fruits such as blueberries, strawberries, kiwi, and rhubarb for crisps, sorbets, and other fruit-based desserts.
Decipher Chocolate Labels: Opt for high-quality dark chocolate (70%+ cocoa) or unsweetened cocoa powder, and be mindful of portion-controlled servings of milk chocolate due to its lactose content.
Create Dairy-Free Delights: Enjoy frozen treats like homemade banana 'nice cream' or sorbet, which offer creamy textures without the lactose.
Mindful Baking: Use binders like xanthan gum and psyllium husk to improve the texture of baked goods made with gluten-free, low FODMAP flours.

For those managing irritable bowel syndrome (IBS) or other digestive sensitivities, the low FODMAP diet often means carefully re-evaluating meal choices. Fortunately, a sweet tooth doesn't have to be completely sidelined. By understanding which ingredients to use and which to avoid, you can continue to enjoy a variety of delicious desserts.

Understanding Low FODMAP Dessert Basics

FODMAPs are a group of fermentable carbohydrates that can cause digestive issues for sensitive individuals. A low FODMAP diet, often followed during an elimination phase under a dietitian's supervision, restricts these carbohydrates. When it comes to desserts, the key is to swap high FODMAP ingredients like wheat flour, high-fructose corn syrup, and certain fruits for safer, gut-friendly alternatives. Portion control is also crucial, as some foods are low FODMAP in small quantities but become high FODMAP in larger amounts.

Essential Low FODMAP Baking Ingredients

Creating delicious low FODMAP desserts starts with the right foundation. Many common baking ingredients are naturally low in FODMAPs, while others have safe alternatives. Building a low FODMAP pantry is key to enjoying your favorite treats without worry.

Flours and Starches

Safe Choices: Opt for naturally gluten-free and low FODMAP flours like rice flour, quinoa flour, cornmeal, millet flour, sorghum flour, and tapioca starch. A small serving of almond meal (approx. 1/3 cup) is also permitted.
Binders: Because gluten-free flours lack the binding properties of wheat, incorporating a binder is often necessary for good texture. Xanthan gum and psyllium husk are commonly used low FODMAP options.

Sweeteners

Safe Options: White table sugar (sucrose), brown sugar, maple syrup (in moderation), and stevia are considered safe. Dextrose, pure glucose, and rice malt syrup are also low FODMAP alternatives.
Avoid: Steer clear of high FODMAP sweeteners like agave nectar, honey (in large amounts), and high-fructose corn syrup. Also, check labels for sugar alcohols (polyols) like sorbitol, xylitol, and mannitol, which are known for causing digestive distress.

Dairy and Fats

Dairy Substitutes: Lactose is a disaccharide FODMAP. For dairy-based desserts, use lactose-free milk, yogurt, and ice cream or opt for dairy-free alternatives like almond or coconut milk. Hard cheeses like cheddar and Parmesan are naturally low in lactose.
Fats: Butter, ghee, and most cooking oils (such as coconut oil) are naturally low FODMAP and safe for use in desserts.

Delectable Low FODMAP Dessert Recipes

There is no shortage of inspiring and tasty recipes that are compliant with the low FODMAP diet. From simple fruity options to decadent chocolate treats, there is something for everyone.

Low FODMAP Chocolate Brownies: Made with a gluten-free flour blend and safe sweeteners, brownies can be a rich and fudgy indulgence. A drizzle of melted dark chocolate adds extra flavor.
Fruit Crisp: A warm fruit crisp is the perfect comfort dessert. Use low FODMAP fruits like rhubarb, blueberries, or strawberries with a crumble topping made from gluten-free oats, brown sugar, and butter.
Homemade Sorbet: Blend frozen low FODMAP fruits like strawberries, raspberries, or pineapple with a little maple syrup and a splash of lemon or lime juice for a refreshing, dairy-free treat.
Peanut Butter Cookies: Simple peanut butter cookies require only a few ingredients and are easy to make. Just be sure to use a brand of peanut butter without high FODMAP additives.
Vanilla Ice Cream: Enjoy lactose-free vanilla ice cream or create a simple banana "nice cream" by blending frozen, firm bananas.

Comparison of High and Low FODMAP Dessert Ingredients


Ingredient Category	High FODMAP Option (to avoid)	Low FODMAP Alternative (to use)
Flour	Wheat flour, rye flour, spelt flour	Rice flour, quinoa flour, cornmeal
Sweeteners	Honey, agave nectar, high-fructose corn syrup	Maple syrup, table sugar, rice malt syrup
Dairy	Cow's milk, regular ice cream, yogurt	Lactose-free milk, dairy-free ice cream, butter
Fruits	Apples, pears, mango, watermelon	Blueberries, strawberries, kiwi, firm banana
Nuts	Cashews, pistachios	Peanuts, macadamia nuts, pecans

The Power of Dark Chocolate

Good news for chocolate lovers: dark chocolate is generally low in FODMAPs when consumed in moderation. Higher cocoa percentages (70% or more) are often preferred, as they contain less sugar and lactose compared to milk or white chocolate. Be mindful of portion sizes, as excessive amounts of any food can trigger symptoms. Cocoa powder is also a safe addition for baking.

Conclusion: Savoring Sweet Moments

Following a low FODMAP diet doesn't mean giving up on dessert. By focusing on compliant ingredients and being mindful of portion sizes, you can create a wide variety of delicious and gut-friendly treats. This dietary approach is a journey of discovery, and finding joy in food—including sweets—is an important part of the process. For more information on managing IBS and the low FODMAP diet, consider visiting a reputable resource like the Monash University FODMAP diet website.

Frequently Asked Questions

Yes, but in controlled portions. Dark chocolate with a high cocoa content is generally low in FODMAPs, but milk and white chocolate contain lactose and should be consumed in small, measured servings.

Honey is high in excess fructose, making it a high FODMAP food. It should be avoided, especially during the elimination phase. Safe alternatives include pure maple syrup (in moderation) and table sugar.

Use flours made from naturally low FODMAP grains like rice, cornmeal, quinoa, millet, buckwheat, and sorghum. Blends containing these flours are also acceptable.

No, a low FODMAP diet is not the same as a gluten-free diet. While many low FODMAP flours are gluten-free, the diets target different things. A low FODMAP diet focuses on restricting fermentable carbs, which includes fructans found in wheat, while a gluten-free diet eliminates the gluten protein.

Yes, but you must choose lactose-free ice cream or dairy-free alternatives made from almond or coconut milk. Sorbets made with low FODMAP fruits are also a good option.

Avoid fruits high in excess fructose and polyols, including apples, pears, mangoes, watermelon, and cherries.

FODMAPs are fermentable oligo-, di-, mono-saccharides and polyols, which are short-chain carbohydrates that can be poorly absorbed and ferment in the gut, causing digestive symptoms in some people.