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Alyssa Simpson RD, CDE, CLT
Alyssa Simpson

RDN, CGN, CLT
(602) 422-9800

Sibo Doctor Approved
certified gastrointestinal nutritionist
Sibo Doctor Approved
certified gastrointestinal nutritionist

Low FODMAP Desserts Made Easy

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Holiday low FODMAP desserts on a plate with Christmas tree ornaments

Table of Contents

I’m an RDN — Registered Dietitian Nutritionist. And as a result of that title, lots of people assume I’m the food police. They think I’ll judge the food on their plate, that I’ll only eat “healthy” things, and that I’ll lecture them if their diet seems off track.

Nothing could be further from the truth. I’m an RDN. That means I love food. I’ve devoted 20 years and helped over 1,000 people by working with food.

I don’t just love healthy food. I love all kinds of food. Including DESSERT. Yes, really.

I don’t tell my clients they need to give up dessert. Yes, food should nourish you, provide energy, and fill you with the nutrients your body needs to be healthy. But food should also be fun. Eating is pleasurable — especially dessert.

But, if you’re struggling with IBS, SIBO, or other digestive issues, you probably feel better when you avoid the foods you’re sensitive to or that trigger your symptoms. But… that doesn’t mean you have to give up the joy of eating.

For the past few weeks, I’ve been sharing ideas for low FODMAP breakfast, lunch, and dinner — especially for busy people.

But it’s also the holidays, a time when sweets are everywhere. And just because you’re on the low FODMAP diet doesn’t mean you can’t indulge a bit too.

Low FODMAP Dessert Strategies for When Dessert Is Made By Someone Else

With the low FODMAP diet, you always have more control when you cook and eat at home. But during the holidays, that’s not always possible. And parties are much more fun!

When you’re away from home, either at a restaurant or eating from someone else’s kitchen, I recommend 2 things to help prepare you to enjoy eating while you avoid FODMAPs.

Have a low FODMAP app on your phone.

When you aren’t sure what’s in the dessert in front of you, an app can help you at least guess the FODMAP content. If you’d like to see my favorite apps and resources, you can download my IBS Resource Guide for free!

Know the low FODMAP dessert ingredients.

If you’re not sure about a dessert, but have a handle on low FODMAP dessert ingredients, then you can always ask what’s in the recipe and make a better educated choice.

Low FODMAP Baking Ingredients

Graphic displays low FODMAP dessert ingredients to use in baking.

✔ Butter

✔ Chocolate & Cocoa — in small portions

✔ Eggs

✔ Lactose-free dairy products

Leaveners like baking soda, baking powder, and yeast

✔ Low FODMAP flours — many gluten-free flours are also low FODMAP

✔ Low FODMAP sweeteners, including white sugar, brown sugar, maple syrup, rice malt syrup, and light corn syrup.

✔ Oats

Packaged Low FODMAP Desserts

If you want a low FODMAP dessert option to keep on hand or pick up for a special occasion, there are lots of ready-made options available — made from low FODMAP flour (gluten free), and other low FODMAP ingredients. Just be mindful of serving sizes. Even low FODMAP foods can become high FODMAP when you eat enough of them.

Here are a few packaged low FODMAP cookies and desserts to get you started:

Graphic displays low FODMAP cookies and candies to buy.

✔ Absolutely Coconut Macaroons

✔ Barnana Organic Dark Chocolate Chewy Banana Bites

✔ Enjoy Life Cookie Gluten-free Crunchy Double Chocolate

✔ Gluten-Free Oreos from Nabisco

✔ Justin’s Mini Peanut Butter Cups Dark Chocolate

✔ Munk Pack Protein Cookie

✔ Sheila G’s Dark Chocolate Sea Salt Brownie Brittle

Use Gluten Free Baking Mixes to Make Low FODMAP Desserts

If you’re game for putting in a little bit of work to have a warm, fresh low FODMAP dessert, gluten free baking mixes might be just the thing.

Not everything that’s gluten free is low FODMAP, but a lot of products are. You just need to check your FODMAP app or look over the ingredients for sneaky FODMAPs.

These gluten free baking mixes are also low FODMAP:

Graphic lists low FODMAP flour, cake, and cookie mixes.

Bob’s Red Mill Brand

✔ Gluten Free Chocolate

✔ Chip Cookie Mix

✔ Gluten Free Pie Crust Mix

✔ Gluten Free Muffin Mix

King Arthur Flour Brand

✔ Gluten Free Yellow Cake Mix

✔ Gluten Free Chocolate Cake Mix

✔ Gluten Free Cookie Mix

✔ Gluten Free Brownie Mix

Krusteaz Brand

✔ Gluten Free Blueberry Muffin

✔ Gluten Free Yellow Cake Mix

✔ Gluten Free Chocolate Cake Mix

Low FODMAP Dessert Recipes

If you’re ready to roll up your sleeves and bake from scratch, your choices are nearly endless. There are loads of low FODMAP recipe blogs to choose from.

Here are some of my favorite low FODMAP dessert recipe collections:

Fody Foods — A leader in the low FODMAP space. Their website has lots of recipes, but they also produce low FODMAP products that can make your life easier.

Fun Without FODMAPs — a blog dedicated to low FODMAP eating with really great recipes.

Karlign’s Kitchen — another great low FODMAP recipe blog with recipes for meals, snacks, and desserts

Rachel Paul’s Kitchen — A recipe blog and food company where you can find low FODMAP recipes and products.

Fodmap Everyday — A recipe blog written by a Monash University trained, accredited by FODMAP Friendly blogger with over 30 years of recipe development under her belt.

Simplify Your Low FODMAP Journey

The low FODMAP diet is confusing to take on. I totally get it. But it doesn’t have to feel that way. It is possible to skip the confusion and travel a smoother path through the intricacies of the low FODMAP diet.

If you’re ready to transform your Low FODMAP journey from overwhelming to straightforward, I’ve got just the thing — The IBS Relief Blueprint. This course, born from years of experience and working with countless IBS and SIBO patients, will help you figure out the low FODMAP diet and use it to your best advantage. The IBS Relief Blueprint features the secrets, resources, and systematic plans that will help you manage the Low FODMAP diet with confidence.

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