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12 Low-FODMAP Holiday Treats

So…desserts don’t have onion and garlic…so low-FODMAP dessert just means gluten-free, right?


It is true that, compared to the difficulty of finding low-FODMAP savory recipes because of the ubiquity of onion and garlic, finding low-FODMAP sweet recipes is relatively easy. Relatively. But you’ve still got to watch out for a lot of sneaky ingredients, including:

  • high-lactose dairy (milk, sour cream, cream cheese, milk chocolate, etc.)
  • rice milk, coconut milk beverage that comes in a carton
  • high-FODMAP fruits like cherries, apples, and pears
  • cashews and pistachios
  • large servings of almonds or hazelnuts
  • excess cocoa
  • honey, high-fructose corn syrup, agave nectar, or golden syrup
  • dates, large servings of other dried fruits
  • silken tofu
  • high-FODMAP gluten-free flours, such as bean flours, soy flour, almond meal, and coconut flour (coconut flour hasn’t been tested for FODMAP content but is suspected high-FODMAP because flaked coconut can only be tolerated in moderate serving sizes)

Meanwhile, the following ingredients are safe for the low-FODMAP diet:

  • rice flour, tapioca flour, oat flour (in small-moderate servings), potato starch, sorghum flour
  • oats, crisp rice cereal (both in moderate servings)
  • low-FODMAP fruits like pineapple, raspberries, and bananas
  • peanuts, pecans, walnuts, macadamia nuts
  • small amounts of almonds and hazelnuts
  • small amounts of raisins, dried cranberries, and flaked coconut
  • eggs
  • moderate servings of cocoa (less than 1 Tbsp. per sitting)
  • most spices (cinnamon, ginger, nutmeg, cardamom, cloves, etc.)
  • low-lactose dairy (butter, lactose-free milk, small amounts of Greek yogurt)
  • canned coconut milk, almond milk
  • cane sugar (white & brown), maple syrup, brown rice syrup, coconut sugar

Whew! What does it say about me that I made that list without checking…and I’m 99.9% confident it’s accurate, too? (Actually, I did check on the sorghum flour. Just so you don’t think I have too big of a head. When in doubt, check your Monash University FODMAP app!)

IBS or no, it’s always fun to have a treat of goodies to pass around at the holidays. So, in honor the twelve days of Christmas, I’ve assembled 12 low-FODMAP sweets and treats for your holiday.

Gluten-Free Chocolate Brownie Bites from The Hungry Caterpillar

Gluten Free Peanut Butter Blossom Cookies from Gluten Free on a Shoestring

Vegan Triple Chocolate Peppermint Cookies from Beaming Baker

Peppermint Mocha Bread from Katalyst Health

Vegan Chocolate Pie with Gingerbread Crust from Katalyst Health

Note: If you make this pie and you’re in the elimination phase of the low-FODMAP diet, be aware that gingerbread cookies contain molasses, and molasses has not yet been tested for FODMAP content. But heck! I’m going for it anyway! 😉

Gluten-Free Soft and Chewy Ginger Cookies from Delicious as it Looks

Gluten-Free, Dairy-Free Orange Chocolate Crinkle Cookies from The Hungry Caterpillar

Flourless Double Chocolate Brownies from Running with Spoons

Low-FODMAP Coconut Macaroons from A Little Bit Yummy

Stuffed Speculaas from Karlijn’s Kirchen

Spicy Gingerbread Cake from A Less Irritable Life

Gluten-Free Cranberry-Raspberry Pie from The Hungry Caterpillar

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  1. Yum!! Ive been dying to try ‘Kat’s peppermint mocha bread–hurry up, Christmas!

  2. Cora says:

    What an awesome collection for ANYONE – but especially anyone embarking on the low-FODMAP diet. You are such a gift to that community. And I want these all.

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