12 Vegan Low FODMAP Dessert Recipes
Searching for low FODMAP desserts to satisfy that sweet tooth? These low FODMAP recipes also happen to be vegan, and each one is so delicious to show you that a low FODMAP diet can also bring the fun!
Yes, you can have your (low FODMAP) cake and eat it too! I know that going low FODMAP for six to eight weeks means that food prep ends up taking a lot of energy. So, in addition to my other Low FODMAP recipes, I wanted to share these 12 low FODMAP desserts—that just so happen to be vegan—to show you that low FODMAP eating can be super easy and super delish!
Whenever we’re on a therapeutic diet, food can sometimes feel like a chore. As a dietitian who has been working in digestive health for over a decade, I get it! (I mean, I even wrote a cookbook on gut health called the Good for Your Gut book). Accepting this new (temporary) path is a big part of success, as is focusing on the things you CAN eat, as opposed to things you are choosing to not eat right now.
So I am choosing to focus on dessert.
I’ve got 12 yummy vegan low FODMAP desserts, some quite nutrient-dense, others made with foods rich in fibre, and the rest just plain joyful. All to help you have a bit of fun with food when you’re low FODMAP. And remember, it’s always best to do a low FODMAP elimination plan with the support of a registered dietitian to ensure that your nutrition needs are met—so you can feel your best!
What treats can you eat on low FODMAP?
As you’ll see in this post, there are quite a few! Sugar, chocolate, flour, and most fruit are fine on a Low FODMAP diet, but the important factor is portion size. As well, choosing options closer to their whole food version (less processed with fewer additives like high fructose syrups) can be a great place to start. Peanut butters and dark chocolate are both good Low FODMAP ingredients, so reach for those more often. Unfortunately both agave and honey are high FODMAP foods past a certain amount, so avoid desserts with either as your top ingredient. Try not to reach for commercially prepared snacks and soft drinks which can have aggravating sugars or sweeteners. For some healthy low FODMAP desserts, jump to their recipes here!
Are desserts bad for IBS?
Since most people on a Low FODMAP diet often come to it because of their IBS, it’s important to note that you CAN eat dessert when you have IBS symptoms. As an easy rule to follow: avoid dairy products containing lactose, and foods high in fructose—both processed fructose syrups like HFCS and natural fructose (found in fruits like apples and pears). But there are many desserts that won’t aggravate your IBS symptoms, like those made with oats, strawberries, unripe bananas and natural dark chocolate. For a list of low fodmap desserts (vegan), search no further!
How much fruit can I eat on a low FODMAP diet?
Fruit is, of course, a clear winner for healthy desserts. And while there are absolutely low FODMAP fruits, it’s generally recommended that we eat no more than one serving (typically about 1 cup/250mL) of fruit per sitting. This looks like:
- 1 medium starfruit
- 1 medium clementine
- 1 medium dragonfruit
- 1 cup (250ml) grapes
- 2 small kiwifruit
- 1 navel orange
- 1 cup (250ml) chopped papaya
- 1 cup (250ml) chopped pineapple
- 10 strawberries
All data verified with the MONASH Low FODMAP app, which I highly recommend. All monies from the app further FODMAP research at Monash University in Australia.
Is sugar low FODMAP?
While I wouldn’t advocate for a high sugar intake when you’re trying to fix your gut, basic sugars like table sugar and brown sugar are actually low FODMAP. Why?
Because in sugar, the fructose is part of the sucrose molecule, with glucose. The body digests fructose with glucose better than when there is ‘free’ fructose in the food. Which means that agave syrup, which is SUPER high in fructose, is a no go. Honey is also higher in fructose, so anything more than a teaspoon is too high in FODMAP. Maple syrup gets the green light up to 2 tablespoons at a sitting.
12 Low FODMAP Desserts (that are also vegan!)
Yes, there is room for dessert in a healthy life! In fact, I think a bit of dessert is prerequisite for a healthy and happy life. So I hope you enjoy these easy 12 low FODMAP desserts, all 100% vegan (or with vegan option).
Looking for more vegan low FODMAP recipe ideas?
- 14 Low FODMAP Vegan Breakfast Recipes
- 12 Easy Low FODMAP Snacks
- Five Vegan Low FODMAP Dinner Recipes
12 Low FODMAP desserts: Coconut Lime Paletas (Ice Pops)
Simple Syrup – makes 1/2 cup
- 1/4 cup maple syrup
- 1/4 cup water, or pure cane sugar
- 14 oz can full fat coconut milk
- 1/2 cup freshly squeezed lime juice, about 4-6 juicy limes
- 1/4 cup lightly packed cilantro, leaves and tender stems
- 1/4 cup prepared simple syrup
- 2 tablespoons pure cane sugar
- 1/2 teaspoon lime zest, (zest of 1 medium lime)
- High Speed Blender
- Place the maple syrup and water in a small pot. Over medium heat, bring the mixture to a simmer and stir until syrup is dissolved, about 2-3 minutes. Remove the mixture from the heat and cool to room temperature.
- You can make your pops in layers of coconut and lime or you can just blend the whole thing together for ease! To make blended popsicles, simply add coconut milk, lime juice, cilantro, simple syrup, sugar and lime zest to a blender and blend until smooth, about 1 minute. Pour into popsicle molds and freeze for at least 4 hours or overnight.
- To make layered popsicles: In a blender, blend coconut milk and sugar until combined. Pour into a liquid measuring cup, stir in the lime zest and set aside.
- Rinse the blender and add the lime juice, cilantro and ¼ cup of the cooled simple syrup. Blend until smooth, about a minute. Taste and add more simple syrup if you like your popsicles sweeter.
- To assemble the popsicles: start with the coconut milk mixture and fill molds 1/3 full. Freeze for about an hour, or until lightly set. Add a layer of the cilantro lime mixture and freeze again for about an hour. Finally add the remaining layer of the coconut milk mixture. Using a wooden skewer or chopstick, swirl the layers together if you wish. Freeze for 4 hours or overnight.