A low FODMAP diet doesn't have to mean giving up dessert. Most of the FODMAPs in sweets come from three places: the sweetener, the dairy and the fruit. Wheat flour is a fourth if you bake. Swap those and many low FODMAP desserts are easy to make, including some you'd happily serve to guests who have never heard of FODMAPs.
Sweeteners
The sweetener is often the biggest FODMAP source in a dessert, and it's also the easiest to change.
| Usually fine | Usually high or worth avoiding |
|---|---|
| Regular sugar, brown sugar, powdered sugar | Honey and agave (excess fructose) |
| Maple syrup, golden syrup, rice malt syrup | High-fructose corn syrup |
| Stevia, sucralose | Sorbitol, xylitol, maltitol, isomalt |
Sugar alcohols deserve a special mention. They're common in "sugar-free" and "keto" sweets, and many people absorb them poorly, which is why they can cause bloating and loose stools.2 If a dessert is labeled sugar-free, check which sweetener replaced the sugar. Erythritol is low FODMAP in our data, though some people still notice it in larger amounts.
Dairy
- Ice cream is high in lactose. Lactose-free ice cream, or sorbet made from low FODMAP fruit, is usually easier.
- Dark chocolate is low FODMAP in typical portions. Milk chocolate and white chocolate are moderate because of their lactose, so a couple of squares is fine for most people.
- Lactose-free milk, lactose-free yogurt, butter and cream cheese in modest amounts work in most recipes.
- Custard made with regular milk is high. Make it with lactose-free milk instead.
- Coconut cream is low in our data and whips well.
Fruit
Fruit can make or break a dessert. Blueberries, kiwi, pineapple, orange, passion fruit, rhubarb and firm banana are good choices. Strawberries and raspberries are moderate, so keep them to a small handful. Apples, pears, mango, cherries and peaches are high, which rules out a classic apple pie during elimination. More in our low FODMAP fruits list.
Low FODMAP Dessert Ideas
No-bake
- Dark chocolate with a few blueberries and a handful of walnuts
- Lactose-free yogurt with kiwi, passion fruit and a drizzle of maple syrup
- Chia pudding with lactose-free milk, vanilla and orange zest
- Dark chocolate-dipped strawberries (a few, not a bowl)
- Frozen banana "nice cream" blended with cocoa powder and peanut butter
Warm
- Rice pudding made with lactose-free milk, cinnamon and a little brown sugar
- Baked firm banana with peanut butter and a sprinkle of cinnamon
- Oat crumble (made with oats, butter and brown sugar) over pineapple or rhubarb
- Pancakes made with a gluten-free flour blend, topped with blueberries and maple syrup
Baked
- Flourless chocolate cake, made with dark chocolate, eggs, butter and sugar
- Peanut butter cookies (peanut butter, sugar, egg)
- Lemon bars with a gluten-free shortbread base
- Carrot cake made with gluten-free flour and a lactose-free cream cheese frosting
Baking Tips
Regular wheat flour is high in fructans, so gluten-free flour blends based on rice, corn, potato starch or tapioca tend to work better during elimination. Check them for added inulin, chickpea flour or coconut flour, which are high FODMAP. Almond flour is moderate, so it's better as part of a blend than the whole base.
Gluten-free baking behaves a little differently. Adding xanthan gum (often already in the blend) helps hold things together, and gluten-free batters tend to need a few more minutes of resting before they go in the oven.
Portion and Timing
Low FODMAP ratings are portion based1, and desserts often combine several sources at once: a little milk chocolate, a few strawberries, a dollop of cream. Each is fine alone, but together they add up. FODMAPs are fermentable carbohydrates that can draw water into the bowel3, which is why a big dessert can bring on symptoms hours later. A modest slice after a simple main meal is easier on the gut than a large one after a heavy dinner.
Store-Bought Sweets
Packaged cakes, cookies and bars usually contain wheat, and many "healthy" bars add inulin, dates or chicory root fiber. Some candies are simple sugar and fine in small amounts. For more swaps, see our low FODMAP recipes guide. When in doubt, scan the barcode with the Stummy app or check individual ingredients in our FODMAP checker.
