I don't know about you, but I am often a sweet over salty kinda gal when it comes to treats.
But when it comes to IBS and following a low-FODMAP diet, finding sweet treats can be tough.
Making your own low-FODMAP treats at home is always a sure way to keep your gut happier and often a healthier option because you know all of the ingredients that you are using.
But we definitely do not always have time to bake a cake or whip up a batch of cookies, and let's be honest have you ever churned your own ice cream (let alone knowing where to start with lactose-free)?
And finding store-bought desserts that meet all your dietary restrictions when it comes to the low-FODMAP lifestyle can be frustrating and discouraging. I know I used to just give up sometimes and would end up suffering the consequences.
Don’t get me wrong, grocery stores and restaurants have gotten way better at accommodating all different types of dietary requests, from gluten-free to dairy-free, to soy-free and vegan. The tricky thing for us with IBS is we often have unique ingredients that we need to avoid, that can sometimes be used as substitutes for the usual foods people might be trying to eliminate (eg. almonds and cashews as a substitute for dairy).
So to help you all out, I thought I would share some of my favourite grocery store low-FODMAP treats that I have found to leave my gut feeling happy, and my sweet tooth even happier.
Dairy-free ice cream as my #1 on this list is no mistake.
If you know anything about me, you know that ice cream is seriously my favourite treat out there. And because I love it so much, it is one of the few things that I eat, even when restricting high FODMAP foods, because it is just something I cannot live without for special occasions ( orrrrr just a random Wednesday night).
But when I came across these gluten-free, dairy-free, soy-free bars I just had to try them. And FRIENDS, you have to try them too!
You cannot tell the difference between regular ice cream and the delicious creamy goodness that is found inside these bars, and the chocolate on the outside is just so darn tasty.
Bonus with these bars (and the ice cream as well) is that it is coconut-based. So no soy, no cashews, or almonds, hence almost no high FODMAPs! Which can be hard to come by when it comes to dairy-free products. And I promise the coconut flavour is subtle, unlike some other products where it can be a little overpowering.
The only real significant higher FODMAP ingredients you will find in this product is molasses in the Caramel Swirl bars, so if you know that molasses is a trigger for you you can opt for the vanilla bean instead to stay on the safe side.
Trust me, this one is worth every penny and every calorie ladies and gents.
More recently I have really loved grabbing a bar of dark chocolate for a small treat throughout the week, as an after-dinner snack to satisfy that sweet tooth craving.
Now this one is a pretty safe treat in terms of FODMAPs. According to the Monash University App, a low-FODMAP dose is about 5 squares or half of a small bar of dark chocolate. To stay on the safer side look for dark chocolate that is above 85% dark chocolate.
And I don’t know about you but often 2-4 squares does the trick for me when it comes to dark chocolate anyway!
Bonus to dark chocolate is the nutritional value research has shown it can bring to your day. The caoco in dark chocolate can provide your body with antioxidants, help balance your 'good' and 'bad' cholesterol, and can even help promote good heart and brain health!
Man these cookies are a melt-in-your-mouth, can't-have-just-one, tasty-as-can-be kinda cookie.
No really, they are again another one of those treats that you would have no idea that they were gluten-free, soy-free & dairy-free.
I will often grab a box of these cookies every time that I am in my local health food store because that is one of the only places I can find them. But they are so worth the drive for a small sweet treat that you can trust.
The ingredients list is clear and simple, making you feel confident that you can eat these treat without upsetting your stomach in the process.
These cookies do contain milk chocolate - so if dairy is a no-no for you you may want to stay away from this one. But in low doses (4 squares or 20g of milk chocolate) milk chocolate is considered low-FODMAP. So if you keep it to 2 cookies, you should be able to tolerate it just fine (each cookie is 15 grams).
When it comes to baked goods, it can often be really tough to find something that suits our FODMAP needs. As I said above, a lot of groceries store, health food stores, and ma and pa shops/bakeries have been so great at introducing more products for people with dietary restrictions.
Yet, as you know, when it comes to IBS and following the low-FODMAP diet, there are often food ingredients that send us over the top, that are not common foods that are accommodated for. And not only that, but often with baked goods you are not given an ingredients list. So you can't be sure that the product that you are eating won't have you running the bathroom.
We can often find some dairy-free and gluten-free desserts, but the substitute ingredients used are nut based ( like cashews and almonds) or loaded up with black-beans. Other times you can find a good gluten-free baked good, but it still contains dairy. Or you opt for a vegan meal to avoid the dairy, but it most definitely will still have gluten.
And although I love how local health food stores or bakeries have been so great at accommodating for a multitude of dietary restriction, sometimes they take so much out ( dairy-free, soy-free, gluten-free, sugar-free, vegan, keto, you name it), that you lose that sugary goodness that you were looking for in the first place!
Well have no fear friends. I have found you a no-good-for-you, sweet-as-can-be, gluten-free, low-FODMAP dessert to satisfy you sweet tooth and leave your soul ( and stomach) happy.
These are some super sweet cupcakes, and I can’t say there is anything healthy about them. BUT for that once and a while special treat they often hit the spot!
This one is often one I pick up if a cake is in order for any get-together, from Christmas to birthday parties. So that when the birthday cake or table or gluten-filled, whip cream topped deserts comes out, you can still join in on the fun.
Mmmm I love me a bowl of some yummy popcorn to snack on while playing games with the family, cozying up to watch a movie, or a mid-day pick-me-up. And although classic microwave or stove-top popcorn is an awesome low-cal snack, sometimes you are looking for a little sweetness to go with your salty snack.
My favourite flavours from this brand are the Light Kettle Corn and Sweet & Salty flavours. But a few other low-FODMAP flavours from this brand include: Sea Salt, Avocado Oil , and Real Butter Popcorn.
What is great about Angie’s is that there are super minimal ingredients so you know what you are eating! So you can feel confident that you can indulge a little on a sweet and salty treat, without being worried that your stomach will hate you for it.
I will warn that some of these do contain some high-FODMAP ingredients in small amounts. If doing a strict short-period elimination low-FODMAP diet it is probably best to stay away from store-bought packages goods to keep ingredients simple so you can know for sure what is contributing to your symptoms. But if you are now in your maintenance phase and want to try some less irritable treats these are great options to keep your gut happy!
As always this blog is always for information and never meant to be medical advice. For more information please visit our Disclaimers page .