Low FODMAP Raspberry Cupcake Recipe

If you’re living with IBS, SIBO, or frequent bloating, desserts can feel like emotional minefields. You want something sweet and comforting, but not at the cost of pain, fear, or regret. That’s exactly why I created this low FODMAP raspberry cupcake recipe: a gentle, joyful bake that feels safe for sensitive digestion and genuinely delicious.

These cupcakes are soft, fluffy, lightly sweetened, and filled with a little raspberry jam surprise in the centre. They’re gluten-free, lactose-free, and carefully balanced to respect low FODMAP principles, without feeling restrictive or “diet” food 💗

As always, this recipe is aligned with the Low FODMAP framework developed by Monash University, which remains the global reference point for IBS-friendly eating.

Let’s bake calmly, confidently, and without fear.

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Why You’ll Love This Low FODMAP Raspberry Cupcake Recipe

This recipe was developed with real digestive needs in mind, not just ingredient lists.

What makes these cupcakes special?

• ✔ Low FODMAP per serving
• ✔ Gluten-free and lactose-free
• ✔ Soft, moist crumb (no dry cupcakes)
• ✔ Naturally sweetened options
• ✔ Perfect for birthdays, snacks, or gentle treats

They’re proof that the low FODMAP diet can still include pleasure, celebration, and comfort.

Understanding the FODMAP Balance in This Recipe

One of the most important things to understand is that low FODMAP is about portions, not perfection.

This low FODMAP raspberry cupcake recipe works because:

• Each ingredient is low FODMAP at the quantity used
• Potentially sensitive foods (like raspberries) are carefully portioned
• The recipe avoids FODMAP stacking
• One cupcake = one clearly defined serve

That clarity is incredibly reassuring when your gut is unpredictable.

Ingredients (Makes 10 Cupcakes)

For the cupcakes

• 90 g oat flour
• 90 g rice flour
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt
• 120 ml lactose-free Greek yoghurt (no added sugar)
• 60 ml coconut oil, melted
• 60 g maple syrup
  • or: 8 Medjool dates blended with a little water
• 2 eggs
• ¼ cup low FODMAP milk
• ½ cup low FODMAP raspberry jam

For the frosting

• 200 g lactose-free cream cheese
• 2–4 tablespoons maple syrup
  • or: 2 Medjool dates blended with water
• 1 tablespoon raspberry jam
• 1 tablespoon fresh lemon juice

Key Ingredients Explained (And Why They’re Gut-Friendly)

Oat flour & rice flour

This blend provides structure and softness without wheat. Oats are low FODMAP at appropriate serves, and rice flour is naturally FODMAP-free, a lovely base for gentle baking.

Lactose-free Greek yoghurt

Adds moisture, tenderness, and protein, without lactose. It also helps keep the cupcakes light rather than crumbly.

Coconut oil

Coconut oil is low FODMAP and gives richness. We use a measured amount to support digestion, especially for those sensitive to high fat loads.

Maple syrup

A low FODMAP sweetener when used in moderation. It’s often better tolerated than honey or agave, especially during the elimination phase.

Raspberry jam

Used thoughtfully and in small amounts, which is why choosing the right jam is essential (we’ll cover this next).

How to Choose a Low FODMAP Raspberry Jam (Including Sweeteners)

Raspberry jam can quietly turn a low FODMAP recipe into a high FODMAP one, not because of the raspberries alone, but because of sweeteners and added ingredients.

1. Start with a simple ingredient list

A good low FODMAP raspberry jam usually contains:

• Raspberries
• Sugar (cane sugar) or maple syrup
• Lemon juice
• Pectin

Short, familiar ingredient lists are usually safer for sensitive guts.

2. Check the sweetener carefully

Sweeteners are one of the biggest hidden FODMAP traps in jam.

Sweeteners that are usually low FODMAP (in normal jam amounts):

• Cane sugar / white sugar
• Maple syrup
• Rice malt syrup (occasionally used, usually tolerated)

Sweeteners that often make jam high FODMAP:

• Apple juice concentrate
• Pear juice or pear purée
• Mixed fruit juice concentrates
• Agave syrup
• Honey (high in fructose)

These are very common in “no added sugar” or “naturally sweetened” jams.

3. Be cautious with sugar alcohols (polyols)

Many “diet”, “keto”, or “sugar-free” jams contain sugar alcohols, which are high FODMAP and highly fermentable.

Avoid jams with:

• Sorbitol
• Mannitol
• Xylitol
• Maltitol
• Isomalt

Gentle rule of thumb: if it says “sugar-free”, read the label extra carefully.

4. Watch for added fibres and thickeners

Some jams add fibres that can be problematic for IBS, such as:

• Inulin
• Chicory root fibre
• Fructo-oligosaccharides (FOS)

Even if the fruit and sweetener are fine, these fibres can trigger bloating.

5. Portion still matters

Even with the “right” jam:

• Jam is concentrated fruit
• The amount used here is small and spread across 10 cupcakes
• That’s why this recipe stays low FODMAP per serving

Step-by-Step: Low FODMAP Raspberry Cupcake Recipe

1. Preheat and prepare

Preheat your oven to 180°C, fan-assisted (top and bottom heat). Line a cupcake tray with 10 liners.

2. Mix the wet ingredients

In a large bowl, whisk together:

• Lactose-free Greek yoghurt
• Melted coconut oil
• Maple syrup (or blended dates)
• Eggs
• Low FODMAP milk

Mix until smooth and well combined.

3. Mix the dry ingredients

In a separate bowl, combine:

• Oat flour
• Rice flour
• Baking powder
• Baking soda
• Salt

4. Combine wet and dry

Using a sieve, gently sift the dry ingredients over the wet mixture. This step adds air and helps create lighter cupcakes.

Fold gently until just combined; avoid overmixing.

5. Fill and add the raspberry centre

Fill each liner about ¾ full with batter. Add ½ teaspoon of raspberry jam to the centre of each cupcake. Lightly cover if needed.

6. Bake

Bake at 180°C for 15–20 minutes, until lightly golden and set. Let cool completely before frosting.

Making the Raspberry Lemon Frosting

In a bowl, beat together:

• Lactose-free cream cheese
• Maple syrup (or blended dates)
• Raspberry jam
• Fresh lemon juice

The lemon adds brightness and balance, preventing the frosting from feeling heavy or overly sweet.

Decorating & Serving Tips

• Frost only once cupcakes are fully cool
• Use a piping bag or a simple spoon
• Optional: top with a fresh raspberry (if tolerated)

Portion guidance

One cupcake = one low FODMAP serve

During the elimination phase, enjoy mindfully and avoid stacking with other polyol-rich foods that day.

Storage & Make-Ahead Tips

• Store in the fridge for up to 3 days
• Bring to room temperature before eating
• Freeze unfrosted cupcakes for up to 2 months

Is This Recipe Suitable for IBS & SIBO?

IBS

Yes. This recipe is balanced in fat, sugar, and fibre and is generally well tolerated when eaten calmly and in appropriate portions.

SIBO

If you’re sensitive to polyols:

• Start with half a cupcake
• Observe your response
• Adjust portions gently

Listening to your body is always more important than following rules perfectly 🤍

Gentle Variations You Can Try

• Swap raspberry jam for strawberry (check FODMAPs)
• Use vanilla frosting instead of raspberry
• Make mini cupcakes for smaller serves

Final Thoughts: A Cupcake That Cares for Your Gut

This low FODMAP raspberry cupcake recipe is a reminder that digestive healing doesn’t mean giving up joy. With thoughtful ingredients, clear portions, and a little patience, baking can feel safe again.

You deserve food that nourishes and delights you 💕

FAQs about Low FODMAP Raspberry Cupcakes