How to Make Delicious Low FODMAP Desserts at Home

You don’t have to say goodbye to dessert on a Low FODMAP diet! The high-FODMAP foods found in most traditional sweet treats can keep you from indulging in desserts you love but those that are gentle on your guts don’t have to be sacrificed. Here at Smokensanity, we think you should be able to indulge in delicious and healthy desserts that not only taste good but are good for your gut too. So, check how to prepare delicious and satisfying Low FODMAP desserts at home.
 
What Are Low FODMAP Desserts?
Fermentable carbohydrates are a type of carbohydrate that can be poorly absorbed in the gastrointestinal tract and in many cases exacerbate symptoms of digestive disorders, such as bloating and discomfort thus the Low FODMAP diet is designed to include strategies that avoid these foods. Many traditional desserts are high-FODMAP due to the use of milk, wheat, and some fruit. However, using Low FODMAP replacements for these will help make sweet treats that are gentle on your gut.
 
Low FODMAP Chocolate Mousse
A chocolate lover's dream, this decadent and creamy dessert is a great way to enjoy some chocolate. If you use lactose free cream and dark chocolate (70% cocoa), you can make a very dark & rich mousse that will not ruin your stomach.
Recipe:
200g dark chocolate (70% cocoa)
1 c lactose free whipped cream
1 tsp vanilla extract
1 tbsp maple syrup (optional)
Instructions:
Melt the chocolate on a water bath.
Beat the cream until you get soft peaks.
Gently mix in the chocolate into the whipped cream
Refrigerate until ready to serve, at least 2 hours.
This mousse is so rich and so easy to make!
 
Low FODMAP Lemon Sorbet
For a lighter sorbet, lemon makes a great flavor. Only lemon juice, water and sugar are involved in it, therefore, it is naturally gluten-free, dairy-free and also Low FODMAP.
Recipe:
1 cup fresh lemon juice
1 cup water
3/4 cup sugar
1 tsp lemon zest
Instructions:
Gently stir sugar with some water until dissolved.
Add juice and zest; cool.
Place in freezer for a few hours, scraping every 30 mins with a fork.
It is a perfect dessert to chill you down!
 
Low FODMAP Coconut Macaroons
Coconut Macaroons are easy to make and low FODMAP. These chewy cookies are great made out of shredded coconut and egg whites.
Recipe:
2 cups shredded coconut (unsweetened)
2 egg whites
1/2 cup sugar
1 tsp vanilla extract
Instructions:
Preheat oven to 350 degrees F. (175 degrees [C]).
Beat egg whites, and fold in coconut, sugar, and vanilla.
Scoop onto a baking sheet and bake 15-18 minutes.
These macaroons are a very easy and tasty treat to bake!!!
 
Kiwi & Strawberry Low FODMAP Fruit Salad
One of the naturally Low FODMAP dessert ideas is a fruit salad to have as a dessert as it can bring a freshness to the dining table. For a timed and tested fruit salad, stick with safe fruits; kiwis, strawberries and oranges work well together to deliver a dish that is both sweet and full of vitamins.
Recipe:
2 kiwis, peeled and diced
1 cup strawberries, sliced
1 orange, peeled and diced
Fresh mint leaves
1 tbsp maple syrup
Instructions:
Combine fruits in a bowl.
Add in some maple syrup and gently toss
Top with fresh (fresh) mint, and serve cold.
This colourful fruit salad is simple to whip up, light on your belly!!
 
Low FODMAP Almond Flour Cake
When I feel like having cake, an almond flour cake is an ideal cake recipe that is then Low FODMAP. Since almond flour is gluten-free and low FODMAP, it is perfect in terms of creating a moist, flavorful cake.
Recipe:
2 cups almond flour
3 eggs
1/2 cup sugar
1/4 cup lactose-free milk
1 tsp vanilla extract
1 tsp baking powder
Instructions:
Preheat the oven to 350F (175C)
Whip eggs with sugar and vanilla, stir in the almond flour, milk and baking powder.
Bake for 25-30 minutes (or until a toothpick inserts/ comes out clean.)
Let cool and serve topped with fresh berries or whipped cream.
This is the perfect cake for both any event and customization with toppings.
 
Final Thoughts
Low FODMAP desserts from home are simple to prepare. You can still enjoy sweets without gastrointestinal distress with some simple swaps. These recipes are a great way to indulge and to remain on the right path of your Low FODMAP plan, whether it be with delectable chocolate mousse, or Lemon Sorbet or even coconut macaroons.
 
At Smokensanity, we think that a healthy diet is boring. Get your favourite desserts without sacrificing your digestion with these recipes from the Low FODMAP regimen.
These are gluten free and delicious so go ahead, try one of these recipes and indulge yourself in a gut-friendly dessert.