What Kind of Ice Cream Is Low FODMAP?

January 8, 2026 •

4 min read

According to Monash University, standard cow's milk ice cream is high in FODMAPs due to its lactose content, but many delicious alternatives exist. Finding out what kind of ice cream is low FODMAP can be simple when you know which ingredients and brands to look for. This guide will help you navigate your options for a scoop of sweet relief without the digestive distress.

Quick Summary

This guide provides a comprehensive overview of low FODMAP ice cream choices, including lactose-free dairy, coconut milk, and almond milk-based options, along with sorbets. It details key ingredients to check and high FODMAP pitfalls to avoid to ensure you can safely enjoy a frozen dessert.

Key Points

Lactose-Free Dairy: Choose lactose-free ice cream, which uses lactase enzyme to break down lactose, the primary dairy FODMAP.
Coconut Milk Alternatives: Coconut milk ice cream is a great option in half-cup portions, but check for other high-FODMAP ingredients.
Almond Milk Alternatives: Almond milk frozen desserts are typically low FODMAP in a standard serving, but confirm ingredients like pea protein are absent.
Sorbets: Simple fruit-based sorbets made with low FODMAP fruits and sugars like maple syrup are safe, but avoid high fructose corn syrup.
Read Labels: Always check ingredient lists for hidden high-FODMAP components like inulin, high fructose corn syrup, cashews, or whole soy.
Portion Control: Even low FODMAP options should be consumed in moderation, typically in half-cup servings, to prevent potential digestive issues.
Consult Monash App: The official Monash University app is the most reliable resource for checking the FODMAP content of ingredients.

Navigating Lactose-Free Dairy Ice Cream

For those who prefer the classic taste of dairy, lactose-free ice cream is an excellent low FODMAP choice. These products are made from cow's milk but contain the added enzyme lactase, which breaks down the lactose—the main FODMAP in dairy—into more digestible sugars. This means you can enjoy a creamy, familiar texture and flavor without the typical symptoms associated with lactose intolerance. When shopping for lactose-free ice cream, always double-check the label for the 'lactose-free' claim, as well as for other potential high-FODMAP ingredients that may be added for flavor or texture.

Key considerations for lactose-free options:

Ingredient Check: Always read the ingredient list carefully. Some brands might add high-FODMAP ingredients like high fructose corn syrup or inulin to their products.
Flavorings: Opt for simple flavors like vanilla or plain chocolate initially. Flavors with fruit swirls, brownie bits, or caramel can sometimes contain hidden FODMAPs.
Portion Control: Although the lactose is removed, it's still wise to monitor your portion size. A standard low FODMAP serving is generally around half a cup, as even low FODMAP foods can trigger symptoms in larger quantities.

Exploring Dairy-Free Alternatives

For those avoiding dairy completely, several plant-based ice cream alternatives are suitable for a low FODMAP diet. These frozen desserts use non-dairy milks as their base, offering a creamy texture without any lactose.

Coconut Milk Ice Cream: Made from full-fat coconut milk, this alternative offers a rich and creamy texture that rivals traditional ice cream. Monash University has certified canned coconut milk as low FODMAP in small to moderate servings. Therefore, ice creams using coconut milk as a base are generally safe in half-cup portions, but you should still check for other potential high-FODMAP ingredients. Some popular brands to look for include So Delicious and Coconut Bliss.

Almond Milk Ice Cream: Almond-based frozen desserts are another excellent low FODMAP choice. Almond milk itself is considered low FODMAP in a one-cup serving, making it a reliable base for frozen treats. As with any product, scrutinize the ingredients list for added fillers or sweeteners that could be high in FODMAPs, such as cashew or soy protein. Brands like Almond Dream offer a variety of flavors.

Oat Milk Ice Cream: While oat milk ice cream can be a tasty option, it requires careful portion control. Monash University advises that oat milk is low FODMAP only in smaller servings. Therefore, it is best to start with a small, test portion of around half a cup and see how your body reacts before consuming more. Some individuals may find oat-based products more triggering than others.

Relying on Fruit-Based Sorbets and 'Nice' Creams

For a lighter, dairy-free, and often simpler option, sorbets are an ideal choice, as long as they don’t contain high-FODMAP ingredients. Many sorbets consist of just fruit, water, and sugar, which is a safe FODMAP combination. Be sure to check that the fruit base is low FODMAP and that the sweetener isn't high fructose corn syrup or another high-FODMAP substance.

Another simple option is a homemade 'nice' cream made from frozen bananas. By blending frozen, firm (not overripe) bananas with a small amount of maple syrup, vanilla, and low-FODMAP toppings, you can create a creamy and delicious frozen dessert that is naturally low in FODMAPs.

High-FODMAP Ingredients to Avoid in Ice Cream

Regardless of whether you choose a dairy or dairy-free product, certain ingredients frequently found in ice cream are high in FODMAPs and should be avoided.


High-FODMAP Ingredient	Reason for High-FODMAP Content	Where It's Commonly Found
Inulin/Chicory Root	High in fructans, which are poorly absorbed and ferment in the gut.	Used as a prebiotic fiber to boost nutritional value and improve texture.
High Fructose Corn Syrup (HFCS)	High in excess fructose, especially in large amounts.	Used as a cheap, widespread sweetener in many commercial ice creams.
Cashew Nuts	High in GOS and fructans.	Often used in dairy-free ice cream bases or as a topping.
Whole Soybeans	High in GOS.	Used in some soy milk-based ice creams. Ensure the product uses soy protein instead.
Honey/Agave Nectar	High in excess fructose.	Used as a natural sweetener in some artisanal or health-focused brands.

Conclusion

Finding a low FODMAP ice cream is entirely possible and doesn't mean sacrificing a delicious treat. Your best and safest bets are lactose-free dairy ice cream, plain almond milk or coconut milk-based frozen desserts in controlled portions, or simple fruit-based sorbets with low FODMAP sweeteners. Always be your own best advocate by checking ingredient labels meticulously, even for products labeled 'dairy-free,' as hidden FODMAPs are common. By understanding these guidelines, you can confidently indulge in a cool, creamy treat that won’t upset your stomach. For further information and detailed food lists, consulting the official Monash University Low FODMAP Diet app is recommended.

Frequently Asked Questions

No, regular ice cream is not low FODMAP because it contains high levels of lactose, which is a type of FODMAP. It is best to choose lactose-free or dairy-free alternatives on a low FODMAP diet.

Not all dairy-free ice creams are low FODMAP. The suitability depends on the base ingredient. Options made from coconut milk or almond milk are often low FODMAP, but you must check the label for other high-FODMAP ingredients like cashew nuts or inulin.

Simple fruit-based sorbets are generally low FODMAP, especially those made with low FODMAP fruits like pineapple, strawberries, or lemons. Make sure the sweetener used is not high fructose corn syrup.

You can make low FODMAP ice cream at home using safe ingredients. A popular method is blending frozen firm bananas ('nice' cream) with a small amount of maple syrup and vanilla extract. Another option is using lactose-free cream and milk to create a classic custard base.

Oat milk ice cream can be low FODMAP in small portions, but is not considered safe in larger quantities. Since the FODMAP content can be sensitive to serving size, it's best to test your tolerance with a small half-cup portion first.

Coconut milk is a very reliable base for creamy, low FODMAP ice cream, provided you stick to a moderate serving size. Almond milk is also an excellent option that has been well-tested for a low FODMAP diet.

You should check for ingredients like inulin and chicory root because they are concentrated sources of fructans, a type of FODMAP that can cause significant digestive distress for those with IBS.