When you’re living with IBS, a non-irritating diet is important. While people can respond to the same foods differently, doctors have high hopes for the FODMAP diet.
What Does FODMAP Mean?
The term FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols” and a diet that’s low in these foods may work for people with IBS. While you shouldn’t follow the diet strictly for more than 6 weeks, it can give your stomach a break from irritating foods. Some of the foods you can eat include lettuce, carrots, strawberries, eggs, and butter so desserts aren’t off the table.
5 Tasty Low FODMAP Dessert Recipes
1. Chocolate Fudgecicles
- 1 13 ½ oz. can full fat coconut milk, at room temperature
- ½ cup dark cocoa powder
- ⅓ cup pure maple syrup
- 2 teaspoons pure vanilla extract
- Combine the ingredients in a blender and blend until smooth.
- Pour the mixture into a popsicle mold.
- Freeze for at least 4 hours or overnight.
2. Protein Donuts
- ⅔ cup gluten-free 1 to 1 baking flour (or regular all-purpose flour)
- ¼ cup vanilla protein powder
- 2 teaspoons baking powder
- ⅛ teaspoon salt
- ¼ cup pure maple syrup
- 3 tablespoons olive oil
- ¼ cup unsweetened almond milk
- 1 egg
- 1 teaspoon pure vanilla extract
Optional vanilla glaze:
- ⅔ cup organic powdered sugar
- 1-2 tablespoons unsweetened almond milk
- Preheat the oven to 325F and lightly grease the donut pan with olive oil. Add flour, protein powder, baking soda, and salt to a mixing bowl and whisk to combine.
- Add in the maple syrup, oil, almond milk, egg, and vanilla, and stir until smooth and no lumps remain, be careful not to over-mix.
- Add the batter to a piping or large ziplock bag with the corner cut and pipe the batter into the donut cavities to ⅔ full.
- Bake for 10 minutes, then let cool.
- Remove cooled donuts from the silicone pan and decorate.
- To make the glaze, whisk all the ingredients together in a shallow bowl until smooth then dip the donuts into the glaze.
3. Lemon Bars
- 1 ½ cups Gluten-Free 1:1 Baking Flour
- ½ cup granulated sugar
- ½ cup unsalted butter, cut into pieces
- 3 tablespoons water
- 4 large eggs, lightly beaten
- ½ cup freshly squeezed lemon juice (about 3 lemons)
- 1 ½ cup granulated sugar
- ¼ cup Gluten-Free 1:1 Baking Flour
- Optional: Powdered sugar, for dusting
- Preheat the oven to 350°F. Grease a 9×9-inch baking pan with butter or line with parchment paper.
- For the crust: In a medium bowl, mix together 1 ½ cups flour and ½ cup sugar. Using a pastry blender, cut butter into flour mixture until crumbly. Then add 3 tablespoons of water and mix. Press mixture into the bottom of the greased pan.
- Bake crust for 20-22 minutes until set and kind of puffy looking. (Note: Gluten-free crusts don’t usually