Have Your Cake And Eat It Too: 5 Low FODMAP Desserts For People With IBS

When you’re living with IBS, a non-irritating diet is important. While people can respond to the same foods differently, doctors have high hopes for the FODMAP diet. 

What Does FODMAP Mean?

The term FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols” and a diet that’s low in these foods may work for people with IBS. While you shouldn’t follow the diet strictly for more than 6 weeks, it can give your stomach a break from irritating foods. Some of the foods you can eat include lettuce, carrots, strawberries, eggs, and butter so desserts aren’t off the table.

RELATED: 3 Desserts You Didn’t Know You Could Make With Quinoa

5 Tasty Low FODMAP Dessert Recipes

1. Chocolate Fudgecicles 

Serving: 6

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Ingredients:

• 1 13 ½  oz. can full fat coconut milk, at room temperature
• ½  cup dark cocoa powder
• ⅓  cup pure maple syrup
• 2 teaspoons pure vanilla extract

Method:

1. Combine the ingredients in a blender and blend until smooth.
2. Pour the mixture into a popsicle mold.
3. Freeze for at least 4 hours or overnight.

2. Protein Donuts

Serving: 6

Ingredients: 

• ⅔  cup gluten-free 1 to 1 baking flour (or regular all-purpose flour)
• ¼  cup vanilla protein powder 
• 2 teaspoons baking powder
• ⅛  teaspoon salt
• ¼ cup pure maple syrup
• 3 tablespoons olive oil
• ¼ cup unsweetened almond milk
• 1 egg
• 1 teaspoon pure vanilla extract

Optional vanilla glaze:

• ⅔  cup organic powdered sugar
• 1-2 tablespoons unsweetened almond milk

Method:

1. Preheat the oven to 325F and lightly grease the donut pan with olive oil. Add flour, protein powder, baking soda, and salt to a mixing bowl and whisk to combine.
2. Add in the maple syrup, oil, almond milk, egg, and vanilla, and stir until smooth and no lumps remain, be careful not to over-mix.
3. Add the batter to a piping or large ziplock bag with the corner cut and pipe the batter into the donut cavities to ⅔  full.
4. Bake for 10 minutes, then let cool.
5. Remove cooled donuts from the silicone pan and decorate.
6. To make the glaze, whisk all the ingredients together in a shallow bowl until smooth then dip the donuts into the glaze.

3. Lemon Bars

Serving: 16

Ingredients: 

Crust

• 1 ½ cups Gluten-Free 1:1 Baking Flour 
• ½ cup granulated sugar
• ½ cup unsalted butter, cut into pieces
• 3 tablespoons water

Lemon Topping

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• 4 large eggs, lightly beaten
• ½ cup freshly squeezed lemon juice (about 3 lemons)
• 1 ½ cup granulated sugar
• ¼ cup Gluten-Free 1:1 Baking Flour
• Optional: Powdered sugar, for dusting

Method:

1. Preheat the oven to 350°F. Grease a 9×9-inch baking pan with butter or line with parchment paper.
2. For the crust: In a medium bowl, mix together 1 ½ cups flour and ½ cup sugar. Using a pastry blender, cut butter into flour mixture until crumbly. Then add 3 tablespoons of water and mix. Press mixture into the bottom of the greased pan.
3. Bake crust for 20-22 minutes until set and kind of puffy looking. (Note: Gluten-free crusts don’t usually brown like wheat-based crusts.)
4. For the topping: While the crust is baking, whisk together eggs, lemon juice, 1 ½ cups sugar, and ¼ cup flour until smooth. Pour evenly over the baked crust.
5. Bake for 20-25 minutes more or until lemon topping is set. 
6. Remove baked bars from the oven and cool to room temperature, about 2 hours.
7. Dust with a sprinkle of optional powdered sugar. Slice into 16 pieces and serve.

RELATED: 4 Gluten-Free Desserts To Satisfy Your Sweet Tooth

4. Raspberry Vanilla Chia Pudding

Serving: 4

Ingredients: 

• 2 cups of macadamia milk or almond milk
• 2 tablespoons pure maple syrup
• ½ teaspoon vanilla extract 
• ½ cup chia seeds 
• 1 cup raspberries 
• ¼ cup macadamia nuts 

Method:

1. Whisk together macadamia milk, maple syrup, and vanilla extract. Stir in chia seeds.
2. Divide the mixture between four jars. Cover and refrigerate for at least four hours, or until a pudding-like consistency is achieved.
3. Serve each pudding with 10 raspberries and 1 tablespoon of chopped macadamia nuts.

5. Pumpkin Muffins With Chocolate Chips

Serving: 12

Ingredients:

• 2 cups Gluten-Free 1:1 Baking Flour 
• 1 teaspoon baking soda
• ½ teaspoon salt
• 1 ½ teaspoons pumpkin pie spice
• 1 cup canned 100% pure pumpkin
• ½ cup pure maple syrup
• ½ cup extra light tasting olive oil (or canola oil)
• 2 large eggs
• ¼ cup water
• ½ cup + 2 tablespoons mini Chocolate Chips

Method:

1. Preheat the oven to 350°F. Grease a muffin tin or use liners.
2. In a medium bowl, whisk together flour, baking soda, salt, and pumpkin pie spice.
3. In a large bowl, whisk together pumpkin, maple syrup, extra-light tasting olive oil, eggs, and water.
4. Gradually add the dry mixture to the wet mixture. Stir until just mixed. Fold in ½ cup chocolate chips.
5. Divide batter into muffin tins and sprinkle with the remaining 2 tablespoons of chocolate chips.
6. Bake for 30-35 minutes or until a toothpick inserted in the middle comes out clean. Allow muffins to cool for 10 minutes before carefully removing them.
7. Serve muffins while they are still warm.