Looking for low FODMAP desserts? We’ve got 11 amazing low FODMAP desserts for you! Everything from cheesecakes, mochi, dessert bars, jams, and sweet hand pies with flaky pastry.
These low FODMAP desserts aren’t your average low FODMAP dessert recipes. But before we get baking, let’s have a look at some of the other topics that’ll help:
- What Makes Something A FODMAP?
- How To Have Dessert with IBS
- 11 Low FODMAP Desserts
- Low FODMAP Burnt New York Cheesecake & Salted Caramel
- Low FODMAP Pandan Coconut Cheesecake
- Low FODMAP Asian Vanilla Basque Cheesecake
- Vegan Coconut Jam
- Low FODMAP Fried Coconut Hand Pies
- 4 Ingredient Low FODMAP Pudding
- Low FODMAP Coconut Mochi
- Low FODMAP Rose Flavored Sago Bars
- Pandan Coconut Custard Sticky Rice Bars
- Low FODMAP Birthday Cake
- Eggless Red Velvet (Vegan, Gluten Free, No Butter)
Low FODMAP desserts may seem impossible to come by if you have a look at the low FODMAP foods list. To understand what makes these ingredients high FODMAP, let’s talk about FODMAPs.
What Makes Something A FODMAP?
FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. The term FODMAP essentially has to do with any short-chain carbohydrates that affect your small intestines and makes it difficult for it to absorb.
Fructose, fructans, lactose, and sugar alcohols are some examples of this.
- Fructose: This applies to fruit sugar or sweetener like corn syrup.
- Fructans: It’s a type of sugar that’s found in wheat, garlic, and agave.
- Lactose: This is a type of sugar that’s found in dairy products.
- Sugar alcohols: Think artificial sweeteners found in chewing gum, mints, or soda. Sorbitol and xylitol are pretty common.
Following a low FODMAP diet helps with gut problems like abdominal pain, bloating, farting and changes in bowel habit. But this doesn’t mean cutting out everything on the high FODMAP list.
The next section explores how you can enjoy low FODMAP desserts on an IBS diet.
How To Have Dessert with IBS
What makes desserts so delicious? They’re sweet, rich, and you can never have just one. Translation, sugar, fats, and serving size. 2 things that any low FODMAP diet follower needs to keep an eye on if they want desserts on an IBS diet:
- Identify triggers
- Serving size counts
If you cut out everything listed as high FODMAP, there’s not much left to eat. Look at wheat for instance. It’s easy to think a low FODMAP diet is a wheat-free or gluten-free one. But the truth is, plenty of gluten-free products are made with high FODMAP grains.
Or if you can’t have lactose, then dairy-free desserts would be the logical choice right? Not exactly. There are vegan desserts that are dairy-free that would wreak havoc on your bowels.
It’s not as simple as removing one ingredient from your kitchen or diet. You need to know what triggers you.
Every person and their bowels are unique. The low FODMAP and high FODMAP food lists are there for guidance but that doesn’t mean they’re set in stone. I have friends with IBS who have zero problem eating high FODMAP foods like onions but I die of pain from onions or leeks -a low FODMAP ingredient.
Different people have sensitivities to different ingredients and how they’re intestines react to small traces or large traces of FODMAPs may vary. It’s important to know what foods affect you and which are okay.
With that being said, just because you can tolerate something, doesn’t mean you’re immune to the effects of it. Which brings us to our next part: size matters.
Serving Size Counts
Once you’ve identified your triggers, it’s important to keep the serving size in mind. There are plenty of foods on the low FODMAP list that are gut friendly BUT they can contain moderate to high FODMAPs if you have large servings of them.
For the most part, most of us can tolerate low to medium levels of FODMAPs without having too many flare ups but again, it’s all about trial and error. Figuring out what triggers you and how much of it.
For more about low FODMAP desserts, have a look at our low FODMAP baking guide. This article explains (almost) everything you need to know about low FODMAP foods and ingredients commonly found in desserts.
Wondering about ingredients like buttermilk and how to make your own low FODMAP buttermilk at home?
With all of that out of the way, let’s jump into the real reason why you’re here: 9 low FODMAP desserts!
11 Low FODMAP Desserts
A low FODMAP diet doesn’t have to be dessert free. You enjoy low FODMAP desserts if you keep your tolerances in mind and use your willpower to stick to the serving sizes. So treat yourself to these delicious desserts:
This lactose-free low FODMAP cheesecake recipe is my go to NY cheesecake recipe. It’s paired with the most delicious salted caramel sauce.
More lactose-free low FODMAP desserts with this pandan cheesecake. Pandan is an Asian flavoring that’s similar to vanilla. This pandan lactose-free cheesecake is paired with a toasted coconut crust.
This crustless burnt cheesecake recipe is burnt basque cheesecake flavored with pandan extract. It’s light, fluffy, and rich at the same time.
Looking for no-bake IBS friendly desserts? The rest of the low FODMAP desserts on this list don’t need an oven.
Coconut jam is a Southeast Asian classic that’s perfect on a slice of toasted low FODMAP sourdough. Make this vegan recipe if you want a taste of Asia. Looking for a dessert to use your coconut jam? Make our fried coconut jam filled hand pies.
These amazing flaky hand pies filled with coconut jam are crispy golden brown, vegan, lactose-free, and low FODMAP friendly. The best part is you can deep-fry or air fry them.
Thise 4 ingredient low FODMAP pudding is made from sago flavored with pandan. It’s served with creamy coconut and coconut sugar.
All you need is 5 ingredients to make these Malaysian mochi. Glutinous rice flour, pandan leaves (or extract), palm sugar, and desiccated coconut. Need low FODMAP dessert bars? Then these sago bars are perfect for you.
They’re hot pink, taste like roses, and covered in coconut flakes. These low FODMAP desserts are definitely a must try. Not a fan of floral dessert bars? Try making some sticky rice dessert bars instead.
A layer of sticky rice topped with coconut cream pandan custard. It’s sweet, savory, rich, creamy, vegan and best of all, low FODMAP.
This low FODMAP cake takes only 3 ingredients to make and it’s topped off with a delicious low FODMAP chocolate buttercream icing that is to die for. Make this versatile low FODMA vanilla cake in under 10-15 minutes in a sheet tray for any celebration. Did I mention that I’ve transformed this 1 cake recipe into 8 different cakes on multiple occasions?
This eggless red velvet cake is the perfect one bowl recipe. It’s light, fluffy, gluten free, vegan and absolutely delicious. You can’t even tell it’s vegan! The best part? This recipe also works perfectly for red velvet cupcake.
There you have it, folks. 11 of my favorite low FODMAP desserts. Check out the rest of the blog if you’re looking for more low FODMAP easy recipes. In the meantime, are there any low FODMAP desserts you’d like to see? Let us know in the comments if you’ve got any dessert recipes you’d like to see a low FODMAP version of.
Need low FODMAP vegetarian recipes? We’ve got 21 show stopping vegetarian and vegan recipe for your right here.