7 Delicious Low FODMAP Desserts l Healthy & Gut-Friendly

By Andrea Cohen
Published 10/31/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
In This Article
7 Delicious Low FODMAP Desserts l Healthy & Gut-Friendly
Photo Credit: Adobe Stock
Advertisement

Craving something sweet but worried it will upset your stomach? Many people who have digestive issues like bloating, gas, or stomach cramps find themselves wondering if enjoying dessert is possible without causing discomfort. But the good news is that you can still indulge in sweets even if you have a sensitive stomach or conditions such as irritable bowel syndrome (IBS). You just have to know what types of treats are less likely to cause stomach issues. That’s where low FODMAP desserts come in.

In this article, we’ll provide a brief overview of what a low FODMAP diet is and how to make desserts with low FODMAP ingredients to help keep your gut calm and happy. We’ll also share some delicious low FODMAP dessert recipes from the chefs and dietitians at Health eCooks so you can enjoy a sweet ending to any meal.

What Is a Low FODMAP Diet?

FODMAPs are a group of carbohydrates that can be tough for some people to digest. When these carbs ferment in the gut, they can cause uncomfortable symptoms such as bloating, gas, and cramping. A low FODMAP diet reduces consumption of foods that are high in these carbohydrates, helping you feel better if you have a condition like IBS or other sensitive stomach issues.

The diet has three basic steps. The first involves eliminating high FODMAP foods for a few weeks. Foods are then reintroduced one at a time to see what triggers symptoms. Finally, each person comes up with a plan of what foods they can eat or should avoid to achieve balance and reduce gastrointestinal symptoms. For many, this approach leads to less discomfort and more freedom to enjoy food again.

What Desserts Are Low FODMAP?

Wondering how to make low FODMAP desserts? Here’s a quick guide to safe ingredients that can be transformed into delicious desserts:

  • Fruits: Oranges and blueberries, as well as strawberries, pineapple, mango, and grapes in certain portions
  • Grains: Rice, quinoa, gluten-free flour, and oats (in moderation)
  • Dairy alternatives: Lactose-free milk or yogurt, almond and rice milk
  • Sweeteners: Maple syrup and table sugar, as well as small amounts of honey
  • Nuts & seeds: Walnuts and peanuts, as well as limited portions of pistachios and pumpkin seeds
  • Baking basics: Eggs, butter, vanilla, cinnamon, cocoa, and 85% dark chocolate (lower percentages of dark chocolate only in small portions)

When you start with these staples, it’s easy to build low FODMAP desserts that taste just as indulgent as traditional treats.

7 Low FODMAP Dessert Recipes You’ll Love

Here are some delicious low FODMAP dessert recipes that not only satisfy a sweet tooth but are easy to make and gut-friendly. Keep in mind that although these recipes use ingredients considered to be low FODMAP, people tolerate foods differently. It’s best to check with a registered dietitian or health professional if you’re not sure how any ingredients will affect you or whether you should include them in your diet.

  1. 01

    Flourless Chocolate Cake

    Heart Healthy Flourless Chocolate Cake
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    This cake is made without flour or dairy (except butter, which is a low FODMAP food), so it’s easier to digest while still delivering that rich, chocolate-lover’s flavor everyone craves.

    View Recipe
  2. 02

    Banana Chocolate Chip Ice Cream

    Heart Healthy Banana Chocolate Chip Ice Cream
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    Frozen bananas blended with cinnamon and a few dark chocolate chips create a creamy, dairy-free “ice cream” that feels indulgent without extra additives, making it more gut-friendly. Stick to a small portion because bananas are only low FODMAP if you eat a limited amount

    View Recipe
  3. 03

    Chocolate Covered Strawberries

    Heart Healthy Chocolate Covered Strawberries
    Photo Credit: Getty Images
    20 mins

    With nothing more than fresh strawberries and melted dark chocolate, this simple low FODMAP dessert is naturally light, sweet, and free of ingredients that often cause gastrointestinal discomfort. To be safe, just enjoy one or two because these ingredients are only low FODMAP in small portions.

    View Recipe
  4. 04

    Peanut Butter Cups

    Healthy Peanut Butter Cups
    Photo Credit: Baldwin Publishing Staff Photographer
    50 mins

    These flavorful treats use natural peanut butter, oats, and maple syrup while skipping processed fillers you’ll find in commercial brands to give you a sweet bite that’s gentler on your stomach.

    View Recipe
  5. 05

    Raspberry Sorbet

    Heart Healthy Raspberry Sorbet
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Fresh raspberries, lime, and just a touch of sugar come together for a bright, refreshing sorbet that’s an enjoyable end to any meal and fits into a low FODMAP diet (as long as you keep portions in check).

    View Recipe
  6. 06

    Chocolate Peanut Butter Oat Squares

    Heart Healthy Chocolate Peanut Butter Oat Squares
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Oats, natural peanut butter, and dark chocolate make these chewy squares a simple, satisfying low FODMAP dessert without the heavy ingredients found in typical store-bought desserts. Using 85% dark chocolate is best.

    View Recipe
  7. 07

    Chocolate Sorbet

    Heart Healthy Chocolate Sorbet
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Made with cocoa, dark chocolate, and just a few pantry staples, this frozen dessert is rich and flavorful yet lighter than traditional ice cream and less likely to cause digestive upset when enjoyed in limited quantities.

    View Recipe

Tips for Making Low FODMAP Desserts

Here’s how to enjoy sweets and treats without stressing your stomach:

  • Choose ingredients carefully: Whether you’re making dessert at home, buying it at a store, or eating it in a restaurant, steer clear of high FODMAP ingredients such as:

o   Fruits: Apples, pears, cherries, watermelon, and dried fruits like raisins and prunes

o   Grains: Wheat, barley, and rye flours

o   Dairy: Regular milk, cream, and soft cheeses like ricotta and cream cheese

o   Sweeteners: High-fructose corn syrup, agave, and sugar alcohols

o   Nuts: Cashews

o   Other ingredients: Large amounts of coconut milk

  • Keep an eye on portions: Even safe foods can trigger symptoms if you eat too much.
  • Listen to your body: Everyone’s tolerance is different, so track which ingredients work best for you.

Living with digestive issues doesn’t mean giving up dessert. If you stick to low FODMAP desserts, you can enjoy treats that taste amazing and keep your gut happy. So the next time your sweet tooth kicks in, indulge in one of these delicious and healthy low FODMAP dessert recipes. You’ll get all of the enjoyment without the discomfort.

 

*No information provided by Health eCooks in any blog or recipe is a substitute for medical advice or treatment for any medical condition. Health eCooks strongly suggests that you use this information in consultation with your doctor or other health professional. 

Health eCooks Cookbook on Amazon

Latest Blog Articles

Advertisement