Following a low-FODMAP diet can make it hard to satisfy your sweet tooth, since many sweet things are often high in FODMAPs. But that doesn’t mean you can’t indulge in your favourite desserts! Read on to find out how to incorporate sweet foods into your life while avoiding FODMAPs.
Desserts and FODMAPs
It can be a tricky thing deciding what to have for dessert when you’re trying to avoid FODMAPs*.
*If you’re new to the low-FODMAP diet or would like to learn more, check out our article on IBS and the low-FODMAP diet.
Many common ingredients found in sweet foods are a no-go on the low-FODMAP diet, such as honey and certain kinds of fruit. This is because some fruits are high in sorbitol and excess fructose, which are two types of FODMAPs. Here are some examples of fruits especially high in excess fructose, sorbitol, or both and which are best limited or avoided on a low-FODMAP diet :
- Apples and pears
- Peaches and plums
- Cherries and blackberries
- Dried fruit
Artificially sweetened foods and drinks also often contain FODMAPs in the form of sorbitol, xylitol, erythryol, or high fructose corn syrup and are best limited or avoided. Always make sure to check the nutrition label to find out whether a food item contains any of these FODMAPs.
Fortunately, this doesn’t mean you have to give up on desserts! Monash University, the main authority on low-FODMAP diets , has published lists of fruits that are low in FODMAPs—just make sure you stick to the right serving size, which you can find using the Monash FODMAP app . Here are some examples:
- Blueberries, raspberries, and strawberries
- Cantaloupe and honeydew melon
- Coconut (fresh)
- Dates (fresh)
- Navel oranges and mandarins
Also, the following sweeteners are considered low-FODMAP, provided you stick to one serving (1 tablespoon, or roughly 12 g). The list includes:
- Maple syrup
- Rice malt syrup
- Cane sugar or common table sugar
- Beet sugar
While many baked goods are high in FODMAPs, you can still enjoy their low-FODMAP counterparts! This means avoiding pastries made with wheat flour (high in fructans), and instead recreating them using low-FODMAP flours such as buckwheat flour, cornflour, rice flour, or potato starch. Head on over to our Recipes page for some inspiration!
Chocolate and FODMAPs
It’s good to know you can still enjoy fruit and baked goods on a low-FODMAP diet, but what about chocolate?! If you’re a chocolate lover, you know that chocolate is not something you can easily replace using low-FODMAP alternatives, and the sad reality is that most chocolate available in stores is high in FODMAPs because of the sweeteners used.
Luckily, you have a few options. Dark chocolate is a great choice on the low-FODMAP diet because of the lower sugar content, though you need to make sure to watch your serving sizes. While milk chocolate is usually off the table, we have some good news! ACAZEN recently released a line of Fine Organic Milk Chocolate that is certified low-FODMAP by Monash University. Possibly the first ever low-FODMAP chocolate bar, ACAZEN chocolate is sure to cure your chocolate cravings once and for all. The best part is that a low-FODMAP serving is up to 4 squares, so you no longer need to limit yourself to one or two pieces. ACAZEN chocolate is also good for your gut: it’s packed with acacia fibre and is sweetened with nutrient-rich dates.
So what are you waiting for? Grab a bar today and treat yourself to the most divine dessert experience with ACAZEN!
Organic Fine Milk Chocolate
ACAZEN organic fine milk chocolate bars are bursting with rich chocolate-y notes and hints of ripe fruit. Sweetened with whole date powder, our chocolates are naturally sweet without any refined sugar! All our chocolates are also fortified with ACAZEN fibre for an extra gut health boost.