Your Step-by-Step Guide to Delicious and Gut-Friendly Treats
Craving something cool and creamy without the tummy troubles? You’re not alone. Living with IBS or following a low FODMAP diet doesn’t mean ice cream is off the table. With the right choices and a few helpful tips, you can enjoy frozen desserts that are kind to your belly and your taste buds.
This guide answers a common question: “Can I eat ice cream on a low FODMAP diet?” The answer is yes, with a few adaptations. Here’s everything you need to know to enjoy frozen treats without the discomfort.
Table of Contents
How Do I know If An Ice Cream Is Low In FODMAPs?
Low FODMAP vs. Dairy-Free
Not all dairy is high FODMAP. The problem ingredient is usually lactose, and in small portions, some lactose-containing products are still considered low FODMAP. That includes certain types of ice cream made with real milk.
What Makes an Ice Cream Low FODMAP?
Look for:
- Lactose-free or low-lactose options
- No added high FODMAP sweeteners (like sorbitol, inulin, or xylitol)
- Controlled serving sizes (up to 1/2 cup or ~60–90g)
Why Portion Size Matters
FODMAPs are dose-dependent. This means a small amount of a FODMAP-containing food might be well tolerated, but a larger portion could cause symptoms. For example, regular ice cream might be tolerated at 30g but not at a full scoop. Even low FODMAP-friendly ingredients can add up in larger servings, so portion control is key to keeping symptoms at bay.
What If You’re Lactose Intolerant?
Lactose intolerance means your body struggles to digest lactose, the sugar in milk. But that doesn’t mean you have to give up all dairy. Here’s how you can still enjoy ice cream:
Options for Lactose Intolerant People
- Lactose-free ice cream: Made with real dairy but with the lactose already broken down. Brands like Lactaid and Breyers offer safe choices.
- Dairy-free ice cream: Based on almond, coconut, oat, or rice milk, these are naturally lactose-free and often well tolerated.
- Lactase enzyme tablets: These can help digest lactose when taken just before consuming dairy. However, they do not help with other FODMAP components like inulin, sorbitol, or xylitol.
What to Check Beyond Lactose
Even if an ice cream is lactose-free, it can still contain:
- High FODMAP sweeteners (like sorbitol, xylitol)
- Fibres like inulin or chicory root
- Gums or thickeners that may cause discomfort
Always read the label. Look for clean ingredient lists and test small portions to assess your tolerance.
What If You’re Vegan and Following a Low FODMAP Diet?
This can be a bit trickier, but still doable with care and planning.
Considerations for Low FODMAP Vegans
- Avoid dairy and lactose (already excluded by vegan diet)
- Be careful with dairy-free alternatives: Many plant-based ice creams use high FODMAP ingredients like:
- Cashew milk (high in GOS)
- Pea protein (moderate to high FODMAP)
- Agave syrup (excess fructose)
- Check for added fibres and sweeteners: Inulin, chicory root, sorbitol, mannitol, and other polyols are common in vegan products, and are considered high FODMAP ingredients.
Better Vegan Alternatives
- Almond milk-based ice cream (up to 250 ml is low FODMAP)
- Coconut milk-based products (check Monash app for serving sizes, usually up to 1/2 cup is safe)
- Oat milk options: Choose those without added fibres or pea protein
- Rice milk-based desserts: A gentler option for many vegans with IBS
Again, small servings and ingredient awareness are key.
What to Avoid
- Ice creams with added inulin, chicory root, HFCS, or sugar alcohols (xylitol, sorbitol)
- Cashew-based or pea-protein desserts (often high FODMAP)
Toppings and Mix-Ins
Keep It Simple
- Dark chocolate chips (up to 30g per serve)
- Homemade fudge sauce or berry compote
- Strawberries, blueberries, kiwi in low FODMAP portions
- Nuts: peanuts, almonds or walnuts in small amounts
What to Skip
- Sugar-free syrups
- High-fructose fruits
- Store-bought sauces with hidden polyols or fibres
Eating Out? Tips for Low FODMAP Ice Cream
- Ask for lactose-free or dairy-free options
- Watch for hidden sweeteners and additives
- Bring lactase enzyme tablets just in case (they help with lactose, not other FODMAPs)
- Order a kid-size scoop and eat slowly
Final Thoughts
You can absolutely enjoy ice cream on a low FODMAP diet. Whether you’re sensitive to lactose, following a vegan lifestyle, or somewhere in between, there’s a creamy treat out there for you. What matters most is reading labels, keeping portions sensible, and tuning in to your body.
Let’s recap the main scenarios:
1. I’m following a low FODMAP diet (but not lactose intolerant):
- Some traditional dairy ice creams in small portions (30g) may be tolerated
- Safer to go for lactose-free or low-lactose options
- Avoid sweeteners like sorbitol or fibres like inulin
2. I’m following a low FODMAP diet and I’m lactose intolerant:
- Choose lactose-free dairy ice creams or dairy-free alternatives
- Watch out for hidden FODMAPs in sweeteners and fibres
- Lactase tablets may help with lactose, but not other FODMAPs
3. I’m following a low FODMAP diet and I’m vegan:
- Stick to almond, coconut, oat or rice-based ice creams
- Avoid cashew milk, pea protein, or inulin-rich blends
- Check serving sizes, especially for coconut milk
Enjoy your treat slowly, savour every bite, and trust that yes, you really can have dessert on a low FODMAP diet.
FAQs About Low FODMAP Ice Cream
Can I eat regular ice cream on a low FODMAP diet?
In very small amounts (about 30g), some traditional ice creams are tolerated. Lactose-free or dairy-free options are safer.
Is coconut milk ice cream low FODMAP?
In small servings (1/2 cup), full-fat coconut milk is low FODMAP. Always check ingredients.
What is the best low FODMAP sweetener for ice cream?
Maple syrup, table sugar, glucose syrup, or stevia are all good choices.
Can I have toppings like chocolate or nuts?
Yes, dark chocolate (up to 30g) and small servings of nuts are FODMAP-safe.
Are fruit sorbets okay?
It depends on the fruit. Safe options include pineapple, strawberries, kiwi, and blueberries in limited amounts.
What if I’m lactose intolerant?
You can still enjoy ice cream! Choose lactose-free or dairy-free options, or try lactase enzyme tablets before eating small amounts of dairy, but be aware that they don’t address other FODMAPs that might be present.
