Enjoying desserts in moderation is one of the highlights of eating. Unfortunately, many traditional desserts aren’t compatible with a low-FODMAP meal plan due to their high quantities of FODMAP ingredients , whether you make them yourself or buy them at the store. You’ll need to specifically find low-FODMAP recipes if you want to stick to your diet or stay away from known FODMAP triggers
We’ve done some of the legwork for you and rounded up nine recipes for low-FODMAP versions of your favorite foods, from chocolate cake to pumpkin pie. Meet your new favorite desserts. (And if you’re still wondering “What is FODMAP?” be sure to check out our guide.)
No list of desserts is complete without a chocolate chip cookie recipe. This super easy made-from-scratch recipe only calls for one bowl and can be whipped up by any beginner. While the recipe does feature an accelerated version that streamlines the process, you’ll get the softest, chewiest cookies if you use cold butter and then refrigerate the dough for at least several hours prior to baking.
If you can’t wait for your dough to bake, much less to chill in the refrigerator, then you should definitely check out this recipe for no-bake energy balls. They only require seven ingredients and come together in just a few minutes. You do have to store them in the fridge or freezer to keep them from getting too sticky, so don’t leave them out on the counter. These might just become your new favorite snack!
Most low-FODMAP recipes call for gluten-free flour or other versions that are low-FODMAP. This recipe gets rid of flour altogether and replaces it with ground pumpkin or almond meal for a gluten-free, low-FODMAP treat. The coffee will enhance the chocolate flavor and add a slightly bitter edge to keep the sweetness from overwhelming the cake.
No fall gathering is complete without a fall pie, but many of the ones you pick up at the grocery store will be higher in FODMAPs. This super simple recipe teaches you how to make a low-FODMAP friendly version at home, from scratch. Make sure to follow the separate recipe for low-FODMAP pie crust, as regular pie crust is usually high in gluten and other potential irritants.
If you prefer fruit flavors to chocolate, then you should definitely check out these lemon bars, which are basically like lemon-flavored blondies. Use fresh lemon zest and juice as opposed to extracts and concentrates, which have not been tested for FODMAPs. You can add in more juice and/or zest if you prefer a stronger lemon flavor.
Another classic recipe, banana bread works for either dessert or breakfast and is the perfect way to use up ripe (or overripe) bananas. While eating a whole banana isn’t encouraged in the low-FODMAP diet, you can eat a little bit at a time, which is why banana bread is fine as long as you stick to the suggested serving size.
Yes, you can enjoy this treat on a low-FODMAP diet — you just have to pay attention to the serving size. Frozen filo makes it easy to assemble this delicious treat, which features apples, walnuts and spices. Strudel is especially appropriate for fall but tastes great year round. As long as you can get apples at the grocery store, you can make this treat.
Carrots are free of FODMAP content, which is why carrot cake is the perfect decadent treat to make for yourself. This cake recipe is also gluten-free, so you can eat it without worrying about it. While the list of ingredients might look longer than some of the other recipes, making the cake and icing is actually simple, and this tried-and-true recipe is a great way to get started with cake baking.
If this sounds like too much work to you, we don’t blame you — following a low-FODMAP meal plan can be tough! That’s why ModifyHealth offers a low-FODMAP meal delivery service that ships compatible meals straight to your door. It’s never been easier to follow a low-FODMAP diet, so order your first meals today!