Low-FODMAP desserts: pudding, fudge, brownies and cake

Good choices are desserts made with almond or coconut milk, lactose-free cream, chia seeds, macadamias, peanuts, cocoa and berries, sweetened with maple syrup. All recipes here follow our low-FODMAP rule: no wheat, onion, garlic, pulses, honey, apple or dairy containing lactose, with portion limits for oats and cashews, for example. What you tolerate is individual.

All low-FODMAP desserts

• Vegan blueberry chia pudding – 210 kcal
• Vegan vanilla chia pudding – 180 kcal
• Vegan chia and peanut pudding – 250 kcal
• Gluten-free sweet potato brownies with almond flour – 140 kcal
• Keto peanut butter cups – 150 kcal
• Vegan berry and coconut ice lollies – 90 kcal
• Low-carb raspberry and coconut bars – 230 kcal
• Chocolate peanut butter cups – 250 kcal
• Banana oat cookies with walnuts – 60 kcal
• Vegan chestnut cream – 160 kcal
• Gluten-free chestnut flour cookies – 480 kcal
• Keto peanut butter fudge – 142 kcal
• Vegan raspberry hemp pudding – 290 kcal
• Vegan amaranth bars with chocolate – 480 kcal
• Vegan pecan bites – 580 kcal
• Vegan fruity chia berry pudding – 230 kcal
• Raspberry chia pudding with almond milk – 165 kcal
• Keto macadamia coconut fudge – 150 kcal
• Sweet potato brownies with sea salt – 220 kcal
• Blueberry and oat crumble – 260 kcal
• Vegan macadamia caramel fudge – 380 kcal
• Moist avocado chocolate cake – 169 kcal
• Vegetarian chocolate soufflé – 320 kcal
• Keto lemon poppy seed cake – 350 kcal

Frequently asked questions

Which desserts are low in FODMAPs?

Desserts made with almond or coconut milk, lactose-free cream or lactose-free yoghurt, with chia seeds, rice or buckwheat, plus blueberries, raspberries, kiwi or oranges in small portions. Apples, pears, mango, honey, wheat flour and regular milk, on the other hand, contain lots of FODMAPs.

What do I sweeten low-FODMAP desserts with?

With maple syrup: according to data from Monash University, it is low in FODMAPs in normal amounts. Honey contains more fructose than glucose, so our rule leaves it out. Our recipes never use refined sugar.

Can I eat chocolate on a low-FODMAP diet?

In small amounts, yes: according to the Monash data, cocoa powder and dark chocolate are low in FODMAPs in small portions. Milk and white chocolate contain more lactose.

Which flour do I use for low-FODMAP cakes?

The cakes, brownies and cookies here use buckwheat, almond or chestnut flour, oats or sweet potato instead of wheat. Rice flour works too. Gluten-free does not automatically mean low-FODMAP: some blends contain chickpea, soya or lupin flour.

Related ideas

• Low-FODMAP snacks for in between
• Low-FODMAP Christmas: cookies and festive dinners
• Vegan low-FODMAP recipes
• Recipes for IBS: low-FODMAP and not too fatty
• Low-histamine desserts: pudding, cream and rice pudding
• Chia pudding: easy make-ahead recipes

Plan and calculate

• Low-FODMAP meal plan