How to Satisy Your Sweet Tooth with IBS
For anyone managing IBS or other digestive issues, it can feel like your options for sweet treats are extremely limited. The good news? It’s totally possible to indulge your sweet tooth without upsetting your stomach. Whether you're new to the Low-FODMAP diet or a seasoned pro, here are some ways to enjoy desserts while staying true to your dietary needs!
1. Swap Ingredients, Not Taste:
One of the easiest ways to make your favorite treats Low-FODMAP friendly is by swapping out high-FODMAP ingredients. For instance, many traditional recipes call for wheat flour, but you can easily replace this with gluten-free flour blends or almond flour. Dairy can also be substituted with lactose-free milk or plant-based alternatives like almond milk or coconut milk.
2. Incorporating Low-FODMAP Sweeteners:
Sweeteners can be tricky when you're on a Low-FODMAP diet, but there are plenty of options. Instead of honey, which is high in FODMAPs, try maple syrup (NOT high fructose corn syrup), rice malt syrup, or even stevia. These alternatives provide the sweetness you crave without the digestive discomfort.
3. Low-FODMAP Fruits to the Rescue:
Many fruits are high in FODMAPs, but there are still plenty of delicious options that can be enjoyed. Strawberries, blueberries, and kiwis are Low-FODMAP and make for a great addition to desserts like pavlovas, fruit tarts, or parfaits. They’re also perfect for snacking on their own or making a smoothie!
4. The Power of Portion Control:
Even if a dessert is Low-FODMAP, eating too much can still cause discomfort. Sometimes, it’s all about moderation. Stick to the recommended portion sizes, and you'll still be able to enjoy your dessert without worrying about the consequences later. Another trick with portion control is eating smaller portions more frequently throughout the day! I find that three to four hours in between each meal/snack works best for me.
5. Try Low-FODMAP Recipes at Home:
If you're unsure where to start, look for tried-and-true Low-FODMAP dessert recipes. Here at DIPPED, we've developed several delicious options that are easy on the digestive system while still delivering on flavor. Think gluten-free brownies, lactose-free cheesecakes, and our signature macarons!
6. Explore the menu At DIPPED, by Ashtyn:
We specialize in creating desserts that cater to all kinds of dietary needs, including Low-FODMAP options. Whether you're looking for gluten-free, dairy-free, or Low-FODMAP sweets, we’ve got you covered. You don’t have to sacrifice flavor for your health, and we’re here to prove it.
---
Final Thoughts
Following a Low-FODMAP diet doesn't mean you have to give up on desserts. With a few thoughtful swaps and a bit of creativity, you can still enjoy a wide variety of treats. If you’re looking for inspiration or just want a hassle-free option, check out our website at dippedbyashtyn.com for some sweet, stomach-friendly creations!
