Low Fodmap Desserts and Treats for Summer Fun and Cool

Summer Low FODMAP Dessert Ideas

When the weather gets hot, it’s time for some cool and creamy low-FODMAP desserts and treats to enjoy this summer. In the summertime, the last thing that I want to do is heat the oven, so I hope that you like these easy, no-cook, and delicious desserts.

Most of these recipes are healthy fruit dessert ideas.

In addition to being low in FODMAP, these desserts are also gluten-free, so if you have celiac disease, you can also eat them. And of course, your family and friends who aren’t eating gluten-free and low FODMAP will love them too. Additionally, they are so incredibly easy to make!

What are FODMAPS?

FODMAPs are a group of carbohydrates to which people with IBS may be sensitive. The goal of the low-FODMAP diet is to find out which foods bother you and how to balance them in a healthy diet. Some of the foods that I have included in today’s blog post may be high in FODMAPs, like peaches and watermelon, but you can substitute other lower-FODMAP fruits, and I have included some examples.

Also, watching portion sizes of fruit can be helpful when trying to reduce IBS symptoms. However, since fruit is so yummy and healthy, we should not exclude it from a healthy meal plan. Learning what portion works best for you and giving yourself a break from some of the foods that trigger your symptoms may help you improve tolerance to these foods after several weeks or months.

Summer foods that may cause IBS symptoms include watermelon because it is his in fructose, mannitol, and fructan,s but other melons like canteloupe are lower. Peaches are high in sorbitol and fructans. One of my favorite foods that gives me symptoms, but I know how the amount I can tolerate is peaches, and I tolerate but it has taken me a little bit of time.

The other main summer dessert food that can cause IBS symptoms for many people is ice cream or frozen yogurt. The reason it may cause symptoms is because of the lactose it contains. However, you can find several delicious low-FODMAP ice creams. Some people may do well with using Lactaid before eating something with lactose.

It is also important to be aware that not all plant milks will be low in FODMAPs. For example, some coconut milks, soy milks, and oatmeal milks may cause problems. Generally, almond milk will work well.

All low FODMAP fruits can work well in their suggested portion.

And last but not least, some nuts work better than others, such as pecans, which are lower in FODMAPs. Seeds like pumpkin are also lower in FODMAPs. However, I love them all, so I watch portion sizes and often use them to top desserts.

Check out these summer low FODMAP dessert recipes for a No-Bake Fruit Tart, Blueberry Lemon Sherbet, Frozen Fruit Dessert, and a Low FODMAP Ice Cream Sandwich.

Low FODMAP No-Bake Dessert Recipes

No-Bake Summer Tart

This low fodmap dessert recipe has sweet individually sized no-bake summer tarts that feature the superstars of summer like raspberries, blueberries, and peaches (if you are not sensitive to the polyol fodmaps in peaches). The no-cook graham, pecan, and coconut crust is pressed out and chilled, so you do not have to heat your oven.

Makes 6 mini tarts.

Tart crust

No need to heat your kitchen with a low FODMAP dessert crust when you can roll out these easy and tasty little bottoms for your little tart.

1/2 cup gluten-free graham crackers (I like Pamela’s & Schar Cookie Honeygrams)

1/2 cup ground pecans

1/2 cup coconut

1 tablespoon peanut butter

1 tablespoon maple syrup

1 teaspoon vanilla

1 cup sliced peaches, raspberries, blueberries (you can change this based on the seasons)

Tart Filling recipe (see below)

Place all the ingredients in the food processor and blend well. On a piece of wax paper and divide the crust into six balls and press each ball flat. Spread each crust with a thick layer on top of cookie crust and top with fruit.

4 lactose-free cream cheeses

1 tablespoon fruit preserves (choose one without high fructose corn syrup)

Mix preserves in the cheese so it can be spread over the cookie crust.

Blueberry Lemon Sherbet

This is a variation from my strawberry sherbet recipe that you may also love from one of my previous blog posts. Since it is summer blueberry time, this is the time of year to use them to make a delicious frozen dessert. I love the taste of lemon and blueberries. You don’t need an ice cream maker for this recipe.

Blueberries are rich in fiber, vitamin C, vitamin K, and the mineral manganese. However, it is the beneficial plant chemicals called phytochemicals that make them so medicinal. These include antioxidants and the polyphenol group flavonoids. These flavonoids include anthocyanin, quercetin, and myricetin. All of these plant chemicals help reduce the inflammation in the body, which helps prevent and manage chronic diseases diabetes, heart disease, cancer, and obesity.

6 servings

2 cups blueberries

1/2 cup sugar

1/2 cup low-fat milk

2 cups Greek lactose-free yogurt (if you are intolerant to lactose)

1 tablespoon fresh, grated lemon peel

Pinch salt

Add strawberries to the blender and puree. Add sugar, vanilla, a pinch of salt, and Greek yogurt and mix well. Place in a shallow bowl and let freeze until firm. Take an ice cream scoop and scoop it up into your favorite dessert bowl. Top with a local, fresh berry! This same recipe would make some great popsicles, too. Makes 8 servings, 1/2 cup each.

Summer Low Fodmap Desserts Frozen Fruit Snacks

These frozen fruit snacks are so cool, refreshing, and easy that you may not have thought about having them for your weeknight dessert! All you do to make them is freeze bite-sized pieces of your favorite fruits and take them out. Thaw slightly before serving. Freeze an extra batch or two of frozen fruit for this winter! To add a little pizazz, you can sprinkle a little maple syrup, sugar crystals over your fruit.

Low FODMAP fruits include green grapes, pineapple, bananas, kiwi, strawberries, raspberries, and blueberries. Sticking with a reasonable portion size to help prevent IBS. Make sure the bananas are on the green/yellow side, which makes them lower in FODMAP than if they were really ripe.

If you don’t have IBS or if watermelon and peaches are not part of your trigger foods, these are wonderful frozen also. Watermelon is a wonderful source of lycopene, an anti-cancer phytochemical!

Summer Low Fodmap Desserts: Ice Cream Sandwich

This recipe is so easy that it is unbelievable how delicious it is! Find a delicious low FODMAP cookie like Tate’s Chocolate Chip, Ginger Zinger, or Double Chocolate Chips, and sandwich two cookies with your favorite low FODMAP ice cream like lactose-free Lactaid ice cream .

You can also make mini ice cream sandwiches with small vanilla wafers. The recipe below from Rachel Paul’s Food will make some adorable little vanilla wafers from Rachel Paul’s Food to make your mini-ice cream sandwiches.

Make These Simple low FODMAP desserts and treats for summer

I hope that you enjoy these healthy low-FODMAP dessert recipes and treats for summer. In addition to these healthy fruit dessert ideas, you will also love these fresh fruit popsicle recipes.

As an Asheville registered dietitian nutritionist and someone who has had the challenges of IBS herself, I love to share delicious and easy recipes that you will enjoy and will help you reduce your IBS symptoms.

You might like a taco before your cool dessert, and here are some low fodmap tacos! Enjoy!