Researching the low FODMAP diet and curious where dessert fits in? Or if you’re already adhering to a low FODMAP diet, you might’ve found dessert options a bit… limiting, to say the least. But, fret not! Just because you’re on a particular diet doesn’t mean you can’t indulge in some delectable treats. Today, I’m here to share with you nine scrumptious low FODMAP desserts that’ll surely satisfy your sweet cravings.
What is the Low FODMAP Diet?
Before diving into our delectable dessert recipes, let’s take a moment to understand the “low FODMAP” concept. The term FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Sounds like a mouthful, doesn’t it? Essentially, these are types of carbohydrates found in certain foods, which can be poorly absorbed in the small intestine and can cause symptoms in some people with sensitive guts, especially those with Irritable Bowel Syndrome (IBS).
Why Go Low FODMAP?
The idea behind the low FODMAP diet is to temporarily reduce or eliminate high FODMAP foods, then reintroduce them systematically to identify which ones might be triggering symptoms. This method has proven effective for many people in managing digestive symptoms.
Foods to Be Mindful Of
When embarking on a low FODMAP journey, it’s crucial to be aware of foods that are typically high in FODMAPs. Here’s a brief list, though it’s always smart to consult with a dietitian or a reliable FODMAP guide:
- Fruits: Apples, cherries, pears, peaches, mangoes, watermelon.
- Vegetables: Garlic, onions, cabbage, broccoli, cauliflower, mushrooms, peas.
- Dairy Products: Milk (from cows, goats, and sheep), soft cheeses, yogurt.
- Legumes: Beans, lentils, chickpeas, soy products.
- Sweeteners: Honey, high fructose corn syrup, sorbitol, mannitol, maltitol.
- Wheat & Rye Products: Breads, cereals, pasta, and more.
It’s worth noting that while these foods might be problematic for some, they are not inherently “bad.” They are nutritious and beneficial for many people. The low FODMAP diet is about personalization and understanding what works for one’s own body.
The Low FODMAP Desserts Journey
The journey into low FODMAP desserts is about more than just dietary restrictions; it’s about creativity and exploration. It’s about discovering new, delicious ways to satisfy our sweet cravings while also ensuring our digestive well-being.
Classic Lemon Tart
Lemon lovers, rejoice! This tart is both zesty and sweet, with a lovely crumbly crust.
Ingredients:
- 1 cup gluten-free flour
- 1/2 cup unsalted butter (chilled and diced)
- 1/4 cup white granulated sugar
- 2 large eggs
- Zest and juice of 2 lemons
- 1/2 cup granulated sugar
Instructions:
- Preheat oven to 350°F (175°C).
- Mix the flour, butter, and 1/4 cup sugar to form a dough. Press into a tart tin.
- Bake for 15 minutes, then allow to cool completely to avoid it becoming soggy once the lemon mixture is added.
- Whisk eggs, lemon zest, lemon juice, and 1/2 cup granulated sugar. Pour over the cooled crust.
- Bake for 20 minutes. The tart should be slightly wobbly but not liquidy when you take it out of the oven. Allow it to set in the fridge for at least 3 hours before serving.
Another favorite low FODMAP desserts recipe from Gluten Free on a Shoestring.
Chocolate-Dipped Strawberries
Simple yet oh-so-delicious!
Ingredients:
- 12 strawberries
- 150g dark chocolate (lactose-free)
Instructions:
- Melt chocolate in a heatproof bowl, mug or over simmering water.
- Dip strawberries into the chocolate and place on parchment paper.
- Once dipped, you might sprinkle some chopped nuts or coconut flakes onto the wet chocolate before chilling, adding an extra dimension of flavor and texture.
- Chill until set.
Almond & Blueberry Muffins
Who can resist a fresh muffin?
Ingredients:
- 2 cups gluten-free flour
- 1 cup almond meal
- 1/2 cup brown sugar
- 1 tsp baking powder
- 2 large eggs
- 1 cup lactose-free milk
- 1 cup blueberries
Instructions:
- Mix all dry ingredients in a bowl.
- Add eggs and milk to the dry ingredients. Be mindful not to overmix the batter to keep your muffins light and airy.
- Gently fold in the blueberries.
- Pour into muffin tins and bake at 350°F (175°C) for 20-25 minutes. Place a toothpick in the middle of the muffin to see if it comes out clean to verify they are fully baked.
Raspberry Sorbet
Cool down with this fruity delight!
Ingredients:
- 3 cups raspberries
- 1 cup granulated white sugar
- 1 cup water
Instructions:
- Blend raspberries until smooth.
- Strain the raspberry blend to remove seeds for a smoother sorbet.
- Combine sugar and water, simmer until sugar dissolves.
- Mix sugar water and raspberries. Freeze.
- During the freezing process, consider stirring the mixture every 30-40 minutes to break up any ice crystals and achieve a smoother, more palatable texture.
Peanut Butter Cookies
Soft, chewy, and so very moreish!
Ingredients:
- 1 cup peanut butter (ensure no added high FODMAP ingredients)
- 1 cup white granulated sugar
- 1 egg
Instructions:
- Combine all ingredients.
- Drop large spoonfuls on a baking sheet about 2 inches apart.
- Bake at 350°F (175°C) for 10 minutes.
- Allow them to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely, as they will firm up and become delightfully chewy as they cool.
Our favorite FODMAP friendly peanut butters are Smucker’s Peanut Butter, Skippy Peanut Butter or 365 Smooth Almond Butter from Whole Foods.
Maple Pecan Bars
Crunchy, sweet, and oh-so-nutty!
Ingredients:
- 1 cup gluten-free flour
- 1/2 cup butter
- 1/4 cup white granulated sugar
- 1 cup pecans, chopped
- 1/2 cup maple syrup
Instructions:
- Combine flour, butter, and sugar for the crust. Press into a baking dish.
- Bake at 350°F (175°C) for 15 minutes.
- Toast the pecans lightly in a pan over low heat before adding them to the maple syrup mixture, to enhance the nutty flavor
- Mix pecans and maple syrup, pour over crust.
- Bake for another 20 minutes.
- Allow it to cool completely and chill before slicing to achieve clean, beautiful squares.
Try another favorite pecan pie bar recipe from Rachel Pauls Food.
Coconut Rice Pudding
Creamy and tropical!
Ingredients:
- 1 cup Arborio rice
- 1 can coconut milk
- 1/4 cup white granulated sugar
- 1 tsp vanilla extract
Instructions:
- Cook rice as per instructions.
- Add coconut milk, sugar, and vanilla. Simmer until creamy. Once the rice is cooked, make sure to keep the pudding on a low simmer to avoid the coconut milk from curdling. Stir occasionally to prevent sticking and burning.
- Serve either warm or chilled, depending on your preference, and perhaps garnish with a dash of cinnamon or some toasted coconut flakes for an extra layer of flavor.
Passionfruit Panna Cotta
A smooth Italian classic with a tropical twist.
Ingredients:
- 1 can of coconut cream
- 3 passionfruits
- 2 tsp gelatin
- 1/4 cup white granulated sugar
Instructions:
- Warm coconut cream and sugar, don’t boil.
- Sprinkle gelatin, stir until dissolved.
- Strain the passionfruit pulp to remove seeds and achieve a smoother finish.
- Add the strained passionfruit pulp.
- Allow the mixture to cool slightly before pouring into molds.
- Pour into molds and and refrigerate for at least 4 hours, or until completely set, to ensure a firm and lush texture.
Strain the passionfruit pulp to remove seeds and achieve a smoother finish. When incorporating the gelatin, ensure it’s fully dissolved to avoid lumps in your panna cotta. Allow the mixture to cool slightly before pouring into molds and refrigerate for at least 4 hours, or until completely set, to ensure a firm and lush texture.
Lactose-Free Cheesecake
Rich and creamy without the lactose!
Ingredients:
- 1 cup gluten-free graham cracker crumbs
- 1/2 cup butter, melted
- 2 cups lactose-free cream cheese
- 1 cup white granulated sugar
- 3 large eggs
- 1 tsp vanilla extract
- Zest of 1 lemon
- 1/4 cup lactose-free sour cream (optional for added creaminess)
Instructions:
- Preheat oven to 325°F (160°C).
- Combine graham cracker crumbs and melted butter. Press firmly into the base of a springform pan.
- Beat the cream cheese and sugar until smooth.
- Add eggs one at a time, mixing well after each addition.
- Stir in vanilla extract and lemon zest.
- Pour the mixture over the crust in the springform pan.
- Bake for 45-50 minutes, or until the center is almost set.
- Turn off the oven and let the cheesecake sit inside for 10 minutes with the door ajar. Allowing the cheesecake to cool in the oven with the door ajar and then refrigerating it helps prevent cracks and ensures a smooth, creamy texture.
- Remove from oven and cool at room temperature. Refrigerate for a few hours, preferably overnight.
And there you have it! Nine delightful low FODMAP desserts that are both mouthwatering and easy on your tummy. It’s amazing how a few tweaks and substitutions can make traditional desserts FODMAP-friendly.
Remember, the key to enjoying these desserts while ensuring they remain low FODMAP is to always double-check your ingredients. Some brands might sneak in additives or ingredients that don’t align with a strict low FODMAP diet. But with a little diligence and creativity, the world of desserts remains vast and deliciously open to you.
Now, off you go! Whether you’re baking for yourself, your family, or an upcoming party, you’ve got a roster of desserts that will both impress and satisfy. And if you do try any of these recipes, I’d love to hear about your experiences. Drop a comment below and share the love (and the dessert)! 🍰🍓🍪
Happy Baking and Bon Appétit!
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