Low Fodmap Dessert Recipes

If you have been reading my blog for a while, you may have noticed that some of my recipes are low in fodmaps including this week’s low fodmap Christmas cookies.

Let’s talk a little a little about what low fodmap foods mean. For instance, fodmaps are certain carbohydrates in food that may contribute to undesirable GI symptoms in many people with IBS. And this post shares tips to make an IBS dessert recipe that your family and friends will love also!

Why balance the fodmaps throughout the day during the holidays?

No one wants to have IBS symptoms on Christmas Day or any other holiday.

Low Fodmap Christmas Cookie Recipe Baking Ingredients

One of the challenges that people often have when starting to follow the low fodmap diet is learning that not all gluten free products are low fodmap friendly. This is especially true when it comes to low fodmap sweets.

1. Low Fodmap Flours

Low fodmap flours that can be used are rice, millet, sorghum, tapioca, teff, cornstarch, corn meal and potato flour. Oat and soy flour can be used in small amounts for some people. Flours that are gluten-free but not fodmap are almond, coconut, garbanzo and amaranth and as a result if they are in large amounts in a product, they can cause great “pain and/or a very uncomfortable feeling”.

In many cases a low fodmap Christmas cookie recipe will also gluten free Christmas cookie recipe, but this is not always the case so look at the ingredients carefully.

2. Low Fodmap Dessert Recipe Sweeteners

In addition, another challenge to making a dessert low in fodmaps is the type of sweetener that is used. Maple syrup and sugar work best while honey, agave syrup, fructose and molasses are high fodmap ingredients. Therefore, they are not for everyone with IBS.

3. Types of Fruits and Fruit Portions in Low Fodmap Christmas Cookies

Finally, something else to think about when making fruit desserts make sure that you use the appropriate portion size for low fodmap fruits. If you are in the elimination phase working with your dietitian, limit the higher fodmap fruits when following the elimination phase of the low fodmap diet. Dried fruit because it is more concentrated can be a big source of high fodmap foods.

One of the best ways to check to see if foods are low or high in fodmaps is to download Monash University Low Fodmap App.

4. Lactose Free Dairy and Low Fodmap Plant Milk

For some people with IBS, lactose is one of their trigger foods. This may make it important to make to make some low fodmap swaps.

5. Balance High Fodmap Foods Throughout Entire Day

The more fodmaps that someone eats throughout the entire day, the more likely that they are to cause issues for people with IBS. This may make it important to balance high fodmap foods for Christmas Dinner and side dishes.

One great tip is to substitute the green parts of spring onions for white, yellow or red onions which provide great flavor also.

Low Fodmap Dessert Recipe

I am so excited to share this recipe with you! It was inspired by a restaurant that used to be in town call Dough. They had the most incredible raspberry bars which were made a lot like a lemon bar but instead of lemon, they were made with a raspberry puree so they were smooth not full of seeds like another favorite oatmeal raspberry bar cookie that I often make. Check out this recipe!

Low Fodmap Raspberry Bars

Move over lemon bars, there is a new sweet and slightly tart bar that everyone will love for the holidays. It comes already dressed up in a lovely holiday red and has a fresh new taste that family and friends will love! Too many raspberries can become a high fodmap food but no more than 30 berries are considered a low fodmap fruit and this recipe has even less!

This low fodmap, gluten free Christmas cookie recipe also make a great dairy free Christmas cookie!

Makes 16 servings

1 cup raspberry puree (see recipe below)

2 large egg yolks

1/2 cup sugar

1 tablespoon of Earth Balance

1 tablespoon of cornstarch

1 tablespoon of confectioners’ sugar (to sprinkle on top of the bars after they are baked and cooled)

Low fodmap cookie crust (see recipe below)

Raspberry puree recipe:

12 ounces frozen raspberries

To make the raspberry puree, thaw berries and add to a food processor. Process them until they are blended well. Place a sieve above a large bowl and use a spatula to scrap the puree free from the seeds into the bowl. You will get a little over a cup. Use this puree to make the topping for the raspberry bars.

After making the puree, it is time to thicken the raspberry topping that will go over the cookie crust. Carefully whisk in the cornstarch into the raspberry puree. In a saucepan, melt the butter and carefully whisk in the raspberry puree and allow to thicken slightly.

Take off the burner and add the two eggs and place back on the stove. Allow to thicken. Now, the topping is ready to add to the cookie crust (see below) and bake 20 minutes at 300 degrees. Refrigerate at least one hour before cutting the raspberries into 16 squares.

Low fodmap cookie crust

1 cup Bob’s Red Mill gluten free flour

1/3 cup pecan meal (made from adding pecans in a food processor)

1/4 cup powdered sugar

1/4 teaspoon salt

1 teaspoon vanilla extract

5 tablespoons melted Earth Balance

Preheat oven to 300 degrees. In a large bowl, add gluten free flour, 1/3 cup pecan meal, powdered sugar, salt, vanilla extra and melted margarine and mix well.

In the baking pan, carefully press the crust in the pan (I used a piece of wax paper to press it down evenly without sticking to my hand. Bake 15 minutes allow to cool slightly before adding the raspberry topping.

Low Fodmap Christmas Cookie Recipes

If you are still looking for other delicious recipe and menu ideas that are low in fodmap, here are some other resources for low Fodmap gluten free Christmas cookies! I will also be putting together some make ahead menu ideas to make those wonderful holiday meals come together a little more smoothly also so stay tuned!

Additional Low Fodmap Christmas Cookie Recipes

Here are two additional low fodmap gluten free Christmas Cookie Recipes from another post here at Vine Ripe Nutrition.

Blueberry Lemon Cookies

Pumpkin Pecan with Maple Cinnamon Glaze

Here are some additional Gluten-free Christmas Recipes:

Celebration Sugar Cookies

Gingerbread Cookies

3 Low Fodmap Holiday Cookie Recipes

I recently brought these bars to my friends’ home for a holiday party. As, I often do, I did not mention that I made changes to the recipe, and no one knew that this recipe was gluten free or low fodmap. This recipe can be enjoyed by everyone without having to make two desserts for your special event if you don’t want to do it.

Make These Low Fodmap Christmas Cookies

I hope that you love these raspberry bars and that they will be one of your favorite low fodmap gluten Christmas cookie recipe. Check out some of the other gluten free and low fodmap sweet recipes on my blog!

As an Asheville registered dietitian nutritionist, I love sharing recipes from my kitchen that are tried and true that make it easier on family, friends and clients following a special diet and eating healthy while eating delicious.

Come back and visit! And have a wonderful holiday season!

Denise