The Sweet Side of the Low FODMAP Diet
Who said sweets and treats aren’t for people with IBS?! While you may not be able to enjoy the sugar overload as much as those who don’t identify with irritable bowel syndrome or other gastrointestinal issues, it is still possible to satisfy your sweet tooth on a low FODMAP diet. Fody takes a look at sweeteners, sugars, and foods that won’t trigger IBS symptoms, food comas, or buyer’s remorse.
Low FODMAP Sweeteners: Which Ones are Okay to Eat?
Is maple syrup low FODMAP? Is coconut sugar low FODMAP? What about brown sugar? Sugar comes in many forms, and sweets-deprived IBS sufferers often wonder what exactly they can consume that will satisfy their craving without doing damage to their digestive system. Having this knowledge will make it easier to pick out low FODMAP sweets the next time you hit the store.
According to our low FODMAP food list, some safe sweeteners (in limited doses, of course) include:
- White Table Sugar
- Brown Sugar
- Palm Sugar
- Raw Sugar
- Pure Maple Syrup
- Rice Malt Syrup
- Dark Chocolate Cocoa Powder
With so many hidden sugars in your favorite foods, it’s always best to be weary of its many names. Watch out for words like dextrin, dextrose, golden syrup, maltodextrin, treacle, saccharose and many other sneaky sweeteners.
Low FODMAP Fruits
Health nuts, we’re here for you!
If your idea of a low FODMAP dessert is an overflowing bowl of fresh fruit, we can help you distinguish which ones are safe to eat according to the low FODMAP diet. As always, with a few of these, you’ll want to mind the serving sizes in order to make sure that you’re in the green.
Below you’ll find a list of many of our favorite low FODMAP fruits, pulled from our “safe to eat” low FODMAP food list. Feel free to pick, mix, and toss any of the following into a wholesome low FODMAP fruit salad. For bonus points, try picking up the fruits that are currently in season in your local area.
- 1/8 Avocado
- Dragon Fruit
- Passion Fruit
- Star fruit
- Ripe guava
- Bananas (small firm)
Low FODMAP Snack Bars
Low FODMAP protein bars and snack bars are becoming more popular for IBS sufferers in North America. Although they might look innocent, many retail snack bars carry ingredients that are far from FODMAP-friendly. These bars are often high in sugar and can contain certain fruits and nuts that are not recommended by the Monash food guide.
This is one product you’ll probably have to read the fine print on. By going back to our list of FODMAP-friendly sweeteners, you should be able to scan the ingredient list more easily to make sure you stay out of trouble when it comes to snack bars.
Low FODMAP Ice Cream
Is ice cream low FODMAP? We already covered this tasty topic a few months ago, but let’s recap!
No, not all ice cream is low FODMAP. Yes, it is very much possible to find ice cream that is. The key is usually in the lactose. With such a tight link between IBS and lactose, unfortunately it’s not the most conducive dessert to the low FODMAP diet. Luckily, many of your favorite grocery store brands are starting to introduce lactose-free ice cream as part of their lineups. One or two scoops of these dairy-free or lactose-free treats are generally considered safe to eat.
Still skeptical? Try making your own ice cream; the recipe was pulled straight out of Fody’s low FODMAP dessert recipe book, meaning you’ll know that it’s 100% safe to eat on the low FODMAP diet!
As the saying goes, good things often come in small packages. As long as you do a bit of digging and a little bit of portion control, you should have no problem satisfying your sweet tooth on the low FODMAP diet.