Ice cream cravings, ibs be gone! find the low fodmap sanctuary for your tummy

The world of low FODMAP diets can be a maze of forbidden and permitted foods. Among the many cravings that linger, ice cream often sparks a burning question: “Is ice cream low FODMAP?” To quench your curiosity and guide your sweet indulgences, let’s delve into the fascinating realm of FODMAPs and their impact on ice cream.

What are FODMAPs?

FODMAPs are a group of fermentable carbohydrates that can cause digestive distress in individuals with irritable bowel syndrome (IBS). These carbohydrates include:

• Fermentable **O**ligosaccharides (e.g., fructans)
• Disaccharides (e.g., lactose)
• Monosaccharides (e.g., fructose)
• And **P**olyols (e.g., sorbitol, mannitol)

Is Ice Cream Low FODMAP?

The answer to the question of whether ice cream is low FODMAP depends on several factors, including its ingredients and serving size.

Dairy-Based Ice Cream

Traditional dairy-based ice cream contains lactose, a disaccharide FODMAP that is high in most dairy products. Therefore, dairy-based ice cream is not considered low FODMAP.

Lactose-Free Ice Cream

Lactose-free ice cream is made with milk that has been treated with the enzyme lactase, which breaks down lactose into glucose and galactose, making it easier to digest. Lactose-free ice cream can be low FODMAP in small servings (1/2 cup or less).

Non-Dairy Ice Cream

Non-dairy ice cream is made with alternative milk sources such as almond milk, soy milk, or coconut milk. These milk alternatives do not contain lactose and are naturally low FODMAP. Therefore, non-dairy ice cream is generally low FODMAP.

Which Ice Creams to Choose

When selecting low FODMAP ice cream, it’s crucial to:

• Check the ingredient list carefully: Avoid ice creams that contain high-FODMAP ingredients such as dairy, added sugars, and artificial sweeteners.
• Opt for lactose-free options: If you tolerate dairy, choose lactose-free ice cream for a low FODMAP treat.
• Consider non-dairy alternatives: Non-dairy ice creams made with low FODMAP milk alternatives are a great option for those with lactose intolerance or dairy sensitivities.

Low FODMAP Ice Cream Brands

Several brands offer low FODMAP ice cream options, including:

• So Delicious: Almond Milk, Coconut Milk, and Cashew Milk Ice Creams
• NadaMoo!: Coconut Milk Ice Creams
• Lactose-Free Ice Cream Company: Lactose-Free Dairy Ice Creams
• Talenti: Lactose-Free Dairy Ice Creams (select flavors)
• Halo Top: Dairy-Based Ice Creams (select flavors)

Serving Size and FODMAP Tolerance

Even with low FODMAP ice cream, it’s important to be mindful of serving sizes. FODMAP tolerance can vary widely among individuals. Start with small servings (1/2 cup or less) and gradually increase as tolerated.

Other Low FODMAP Dessert Options

If ice cream doesn‘t fit your FODMAP needs or preferences, here are some alternative low FODMAP dessert options:

• Fruit sorbet: Made with blended fruit, fruit sorbet is naturally low FODMAP.
• Baked apples or pears: Roasted or baked apples or pears with a sprinkle of cinnamon are a warm and comforting treat.
• Rice pudding: Made with lactose-free milk and cooked rice, rice pudding is a creamy and nostalgic dessert.
• Chia seed pudding: Chia seeds are low FODMAP and can be combined with lactose-free milk and fruit for a healthy and satisfying dessert.

Embracing Sweet Indulgences on a Low FODMAP Diet

While ice cream may not always be a low FODMAP option, there are a variety of ways to enjoy sweet treats while adhering to a low FODMAP diet. By choosing lactose-free or non-dairy ice cream, being mindful of serving sizes, and exploring alternative dessert options, you can satisfy your cravings without compromising your digestive health.

Questions We Hear a Lot

1. Can I eat dairy-based ice cream if I’m lactose intolerant?

No, dairy-based ice cream contains lactose, which is a high-FODMAP carbohydrate that can cause digestive distress in lactose-intolerant individuals.

2. What is the best non-dairy ice cream for a low FODMAP diet?

So Delicious Almond Milk Ice Cream and NadaMoo! Coconut Milk Ice Cream are highly recommended low FODMAP non-dairy ice cream options.

3. How much low FODMAP ice cream can I eat?

Start with small servings (1/2 cup or less) and gradually increase as tolerated. FODMAP tolerance can vary widely among individuals.

4. Are all flavors of low FODMAP ice cream safe to eat?

Not all flavors are created equal. Some flavors may contain high-FODMAP ingredients such as added sugars, artificial sweeteners, or high-FODMAP fruits. Always check the ingredient list carefully.

5. What are some other low FODMAP dessert options besides ice cream?

Fruit sorbet, baked apples or pears, rice pudding, and chia seed pudding are all low FODMAP dessert options that can satisfy your sweet cravings without causing digestive distress.