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14 Best Low FODMAP Desserts to Buy At The Store
Katherine Stallard, Merve Basoglu and Sydney WexlerPublished: March 19, 2022
If you’re like most people, you crave a sweet treat now and then. But when it comes to Irritable Bowel Syndrome (IBS) and following a low FODMAP diet, trying to find a dessert that meets its restrictive guidelines stocked on the grocery store shelves can be a tall order.
Even though there are plenty of low FODMAP dessert options you can make at home, it can be time-intensive and hard to find time to whip up an elaborate dish when the craving strikes.
Pre-packaged desserts though, while convenient, all too often don’t cater to the low FODMAP diet, and their ingredient lists are full of ingredients that are high in FODMAPs.
Often, medical professionals recommend low FODMAP diets to help manage IBS symptoms. With 10-15% of the population worldwide suffering from millions of cases of IBS that alter bowel habits and cause abdominal pain, low FODMAP food options are in high demand (1, 2).
Being low FODMAP means avoiding carbohydrate chains included in its acronym: Fermentable Oligo-, Di-, and Mono-saccharides, And Polyols, which are short-chain carbohydrates that the small intestine has a difficult time absorbing and digesting. Eating a diet that restricts FODMAP foods can reduce IBS symptoms and overall alleviate digestive pain.
While a low FODMAP diet can be good for your digestive system, it can mean making quite a few sacrifices when it comes to dessert options. But with the right tools and insights to help you find low FODMAP desserts that meet your expectations, you’ll find yourself enjoying your next dessert sooner than you can even imagine.
To help you find your next favorite low FODMAP dessert, we’ve created a list of 11 of the best low FODMAP desserts to buy at the grocery store and suggestions on what to look for when shopping to enjoy the sweetness of your dessert time with none of the extra hassle.
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How to choose low FODMAP desserts
When choosing low FODMAP desserts, it’s best to avoid desserts that can potentially cause a flare-up of symptoms. Here are a couple of tips on how to choose and enjoy desserts without the threat of stomach discomfort:
- Avoid coffee, carbonated drinks, and alcohol. While many like to enjoy their desserts with a cup of coffee or their favorite boozy beverage, these drinks can cause dehydration and exacerbate IBS symptoms (3).
- High fructose foods. Many desserts use high fructose ingredients. This can include sweeteners like agave and high fructose corn syrup or fruits like apples, blackberries, and cherries. Refer to a complete FODMAP foods list like this one for high fructose foods to avoid.
- High-fat dairy ingredients. Dairy-based ingredients are pervasive in many desserts, from ice cream to cheesecake to pudding. Some dairy-based foods, like buttermilk, heavy cream, and custard, are high in fat and can worsen symptoms of IBS. It’s best to either choose a low-fat or non-fat substitute or limit dairy altogether.
The products included in this article were selected based on the following:
All of the products on this list don’t contain products high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
Cookies
Baking Mixes
Bites & Snacks
Cookies
1. Absolutely – Coconut Macaroon
6-pack, 10 oz each
Absolutely Coconut Macaroons has a low nutritional value, is moderately processed, and is estimated to have a very low carbon footprint and a moderate water footprint.
Allergen info: Contains coconut, tree nut, and eggs.
Ingredients: unsweetened sulfite free coconut, invert sugar, tapioca, egg whites
- 4/5 stars (4 reviews)
- 80/100 GreenScore® rating
- Certified gluten-free
2. Munk Pack – Protein Cookie
6-pack, 2.96 oz each
Munk Pack Protein Cookie has a very high nutritional value, is highly processed, and is estimated to have a very low carbon footprint and a moderate water footprint.
Allergen info: Contains peanut, tree nut, and coconut.
Ingredients: peanut butter, white chocolate chips (sugar, sustainable palm kernel and palm oil, natural flavor, sunflower lecithin, salt), brown rice protein, turbinado sugar, gluten free oat flour, coconut flour, vegetable glycerin, coconut flakes, macadamia nuts, brazil nuts, gluten free oat fiber, natural coconut macaroon flavor, baking powder, xanthan gum, sea salt, sunflower lecithin, monk fruit extract.
- Good source of protein (9g per serving)
- 71/100 GreenScore® rating
- Certified gluten-free
3. Enjoy Life – Cookie Crunchy Double Chocolate
6-pack, 6.3 oz each
Enjoy Life Cookie Gluten-free Crunchy Double Chocolate has a low nutritional value, is moderately processed, and is estimated to have a very low carbon footprint and a moderate water footprint.
Allergen info: Contains 0 known allergens.
Ingredients: flour blend (brown rice, sorghum and buckwheat), cane sugar, semisweet chocolate chips (cane sugar, unsweetened chocolate, cocoa butter), palm oil, water, natural cocoa powder, natural flavors, brown sugar, salt, vanilla extract, xanthan gum, leavening, konjac gum, rosemary extract
- Certified gluten-free
- 67/100 GreenScore® rating
Baking Mixes
4. Namaste Foods – Brownie Mix
1.88 lb
Namaste Foods Brownie Mix has some nutritional value, is moderately processed, and is estimated to have a very low carbon footprint and a moderate water footprint.
Allergen info: Contains 0 known allergens.
Ingredients: cane sugar, sweet brown rice flour, cocoa, tapioca starch, arrowroot powder, citrus fiber and salt.
- Certified gluten-free
- 75/100 GreenScore® rating
5. Simple Mills – Banana Muffin & Bread Almond Flour Mix
6-pack, 9 oz each
Simple Mills Banana Muffin & Bread Almond Flour Mix has a very high nutritional value, is moderately processed, and is estimated to have a very low carbon footprint and a moderate water footprint.
Allergen info: Contains almond, coconut, and tree nut.
Ingredients: Almond Flour, Banana, Organic Coconut Sugar, Arrowroot, Organic Coconut Flour, Baking Soda, Sea Salt
- 4.7/5 stars (81 reviews)
- 70/100 GreenScore® rating
- Certified gluten-free
6. Bob’s Red Mill – Gluten Free Muffin Mix
4-pack, 1 lb each
Bob’s Red Mill Gluten Free Muffin Mix has a low nutritional value, is moderately processed, and is estimated to have a very low carbon footprint and a moderate water footprint.
Allergen info: Contains corn.
Ingredients: gluten free flour blend sweet white rice flour, whole grain brown rice flour, potato starch, whole grain sorghum flour, tapioca flour, xanthan gum, sugar, baking powder sodium acid pyrophosphate, sodium bicarbonate, cornstarch, monocalcium phosphate, salt, natural vanilla flavor sugar, cornstarch, vanilla oleoresin.
- Certified gluten-free
- 69/100 GreenScore® rating
7. Simple Mills – Almond Flour Mix
6-pack, 9. 4 oz each
Simple Mills Almond Flour Mix has a high nutritional value, is moderately processed, and is estimated to have a very low carbon footprint and a high water footprint.
Allergen info: Contains almond, coconut, and tree nut.
Ingredients: almond flour, chocolate chips (cane juice, cocoa liquor, cocoa butter), organic coconut sugar, tapioca, organic coconut flour, baking soda, sea salt
- Ceritified gluten-free
- 65/100 GreenScore® rating
Bites & Snacks
8. Nature’s All – Organic Freeze-dried Blueberries
12-pack, 1.2 oz each
Nature’s All Organic Freezedried Blueberries has a very high nutritional value, has little to no processing, and is estimated to have a very low carbon footprint and a very low water footprint.
Allergen info: Contains 0 known allergens.
Ingredients: Organic Blueberries
- Good source of fiber (5g per serving)
- 95/100 GreenScore® rating
9. Barnana – Organic Dark Chocolate Chewy Banana Bites
12-pack, 3.5 oz each
Barnana Organic Dark Chocolate Chewy Banana Bites has a very high nutritional value, is moderately processed, and is estimated to have a very low carbon footprint and a moderate water footprint.
Allergen info: Contains milk.
Ingredients: Fair Trade Dark Chocolate (Cacao Beans, Dried Cane Syrup, Cacao, Butter, Sunflower Lecithin), Bananas, Tapioca Maltodextrin, Natural Glaze
- 4.6/5 stars (5 reviews)
- 88/100 GreenScore® rating
10. Justin’s – Mini Peanut Butter Cups Dark Chocolate
6-pack, 4.7 oz each
Justin’s Mini Peanut Butter Cups Dark Chocolate has a low nutritional value, is moderately processed, and is estimated to have a very low carbon footprint and a moderate water footprint.
Allergen info: Contains peanut and soy.
Ingredients: Organic Dark Chocolate (Organic Evaporated Cane Sugar, Organic Chocolate Liquor, Organic Cocoa Butter, Organic Soy Lecithin, Organic Vanilla), Organic Peanuts, Organic Powdered Evaporated Cane Sugar, Organic Peanut Flour, Organic Palm Fruit Oil, Organic Vanilla Flavor, Sea Salt, Organic Soy Lecithin
- Certified gluten-free
- 74/100 GreenScore® rating
11. Smashmallow – Toasted Vanilla Snackable Marshmallows
12-pack, 4.5 oz each
Smashmallow Toasted Vanilla Snackable Marshmallows has a low nutritional value, is moderately processed, and is estimated to have a very low carbon footprint and a moderate water footprint.
Allergen info: Contains 0 known allergens.
Ingredients: decaffeinated green tea, decaffeinated white tea, spearmint, peppermint, and peppermint essence.
- 4.2/5 stars (40 reviews)
- 73/100 GreenScore® rating
12. Joyva – Halvah Chocolate Covered Sesame Treat
12-pack, 8 oz each
Joyva Halvah Chocolate Covered Sesame Treat has a high nutritional value, has little to no processing, and is estimated to have a very high carbon footprint and a very high water footprint.
Allergen info: Contains egg, soy, sesame.
Ingredients: Crushed Sesame, Corn Syrup, Sugar, Chocolate, Partially Hydrogenated Vegetable Oil (Cottonseed, Soya), Dried Egg Albumen, Natural and Artificial Flavor. Chocolate contains: Sugar, Chocolate, Cocoa Butter, Soy Lecithin (an emulsifier), Vanillin (an artificial flavor).
- Good source of fiber (3g per serving)
- 72/100 GreenScore® rating
13. Tony’s – Almond & Sea Salt Dark Chocolate Bar
15-pack, 6.35oz each
Tony’s Almond & Sea Salt Dark Chocolate Bar has a very high nutritional value, is moderately processed, and is estimated to have a very low carbon footprint.
Allergen info: Contains tree nut, almond, and soy.
Ingredients: cocoa mass, sugar, almonds, cocoa butter, sea salt, soy lecithin.
- Good source of iron (15% per serving)
- 70/100 GreenScore® rating
14. Sheila G’s – Dark Chocolate Sea Salt Brownie Brittle
12-pack, 4.5 oz each
Sheila G’s Dark Chocolate Sea Salt Brownie Brittle has a low nutritional value, is moderately processed, and is estimated to have a very low carbon footprint and a low water footprint.
Allergen info: Contains soy and egg.
Ingredients: Gluten-free Brownie Brittle Mix (Sugar, Rice Flour, Modified Food Starch, Cocoa, Egg, Salt, Natural Flavor, Leavening, Xanthan Gum), Semi-sweet Chips (Sugar, Palm Kernel Oil, Cocoa Powder, Cocoa Powder, Dextrose, Soy Lecithin, Palm Oil, Sea Salt
- Certified gluten-free
- 69/100 GreenScore® rating
Key takeaways for buying low FODMAP desserts
Most people love indulging in a good dessert from time to time, but sometimes, adhering to a low FODMAP diet can make it hard to find a dessert to eat without discomfort. Luckily, finding a low FODMAP dessert doesn’t have to be a pain when you know how to look.
When searching for the perfect low FODMAP dessert for you, remember that common drink pairings with dessert like coffee, cocktails, and carbonated drinks can aggravate IBS symptoms.
High fructose foods can also cause additional pain, so when looking for a dessert to satisfy low FODMAP needs, be on the lookout for high fructose ingredients and try to avoid them.
Lastly, high-fat dairy ingredients that are common in many desserts can intensify IBS symptoms. Remember, when choosing your next dessert, it’s best to choose either a low-fat or non-fat substitute or limit dairy consumption altogether.
We hope our list of the 11 best store-bought low FODMAP desserts helps you find and indulge in all of the decadence of a sweet treat without any of the fear of discomfort.
There are 1,000s of food products that won’t be right for you
Let GreenChoice find the ones that are
Tell us your dietary needs & values and we’ll show you foods that match!
***
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