This round of FODMAP Finds is all about the sweets. As a Registered Nutritionist, I tend to avoid recommending too many sweet choices. But the fact is that people on a low FODMAP diet need sweet options too. Otherwise they’re going to end up eating high FODMAP treats and getting sick in the process. And there’s nothing wrong with an occasional treat, even for nutritionists.

So I’ve collected some of my favourite low FODMAP sweet treats to tell you about today. Most aren’t too hard to find and some are available in several countries (not just Australia). Do keep in mind that some products haven’t been tested and certified as low FODMAP, but are “low FODMAP based on ingredient”, meaning that their ingredient list suggests that they’ll be low FODMAP. I hope these products will help you to deal with a sweet tooth without overloading you on FODMAPs.

Note: even if these specific products aren’t available where you live, reading through the reasons why these products are FODMAP Finds will help you to get better at selecting low FODMAP products.

FODMAP Finds, for people with IBS… the sweet edition {September 2017} | A Less Irritable Life

 

1. Enjoy Life Dark Crunchy Cookies with Chocolate Chips

Note: this product is sold as “Double Chocolate Chip Crunchy Cookies” in the US.

Product ingredients:

Ingredients: Gluten Free Flour (22%) (Rice, Buckwheat, Millet), Chocolate Chips (Chocolate Contains: 35% Total Cocoa Solids Minimum, 18% Cocoa Butter Minimum.) (19%) (Cane Sugar, Cocoa Mass, Cocoa Butter), Vegetable Oil, Brown Cane Sugar, Cane Sugar, Cocoa Powder (3%), Flavours, Raising Agents (Potassium Tartrate, Sodium Bicarbonate), Salt, Vanilla Extract, Stabiliser (Xanthan Gum), Konjac Gum, Rosemary Extract.

Why this is a FODMAP Find:

A chocolate chip cookie that’s gluten-free and dairy-free, which doesn’t contain any surprise FODMAPs, and tastes like a chocolate chip cookie… that’s a FODMAP Find indeed.

I couldn’t believe it when I found these in the supermarket. Enjoy Life is a brand that’s been available in other countries, but they’re quite new to the Australian market. So if you live outside Australia, you may already be aware of this brand, but for Aussies, it’s time to start looking for it.

These Dark Crunchy Cookies with Chocolate Chips live up to their name. They’re definitely crunchy, but also delicious and make an awesome treat. So awesome in fact that I overdid it the first time around. Oops! But because the ingredients all seem quite low in FODMAPs, I was okay even after eating almost half the packet. Now I’m not saying everyone can (or should) eat that much in one go, but sometimes it’s hard to put these things down.

So, yes, I do think these are great. I’ve tried other gluten-free chocolate chip cookies, but most use chickpea flour (which is high FODMAP). So it was a huge relief to find cookies that only used low FODMAP gluten-free flours. Plus, they’re also dairy-free, which is good for those of who are better off without any dairy.

These Enjoy Life Dark Crunchy Cookies with Chocolate Chips are labelled as free from gluten, milk, tree nuts, peanuts, soy, egg and sesame seeds. So they’re suitable for many types of food allergies.

For more information:

Enjoy Life Dark Crunchy Cookies with Chocolate Chips are available in Woolworths supermarkets in Australia, Tesco supermarkets in the UK, and stores throughout the US. You can find out more information from the Enjoy Life UK website or the Enjoy Life US website.

 

2. Green & Black’s Dark 70% Chocolate

Product ingredients:

Ingredients: Organic Cocoa Mass, Organic Raw Cane Sugar, Organic Cocoa Butter, Emulsifier (Soy Lecithin), Organic Vanilla Extract. Dark Chocolate Contains Cocoa Solids 70%.

Why this is a FODMAP Find:

When it comes to treats, chocolate is an absolute must in my house. I’m a big fan of dark chocolate, but I like mine to be completely dairy free. The catch is that dairy-free dark chocolate is often less smooth and more bitter. But the Green & Black’s Dark 70% Chocolate is quite different.

What I love most about this chocolate is that it’s got a slightly fruity taste. None of the bitterness that you normally get in dark chocolate, but a hint of something different. There’s no added flavours though… the fruitiness comes from the natural flavours in the Trinitario cocoa they use. So this chocolate is best eaten on its own, or with other foods that won’t overpower the unique flavour. In other words, perfect for those times when all you want is chocolate.

The Green & Black’s Dark 70% Chocolate is dairy-free and suitable for vegetarians. It’s also organic and Fairtrade. But that doesn’t make it more expensive than other quality chocolate bars you’ll find in the supermarket. It’s roughly the same price, so it’s a better choice without the extra cost.

For more information:

Green & Black’s Dark 70% Chocolate is available in Coles and Woolworths Supermarkets in Australia. It’s also available in the major supermarkets and some health food stores in the UK, and can be purchased from their online store. You can find out more information from the Green & Black’s Australian website or Green & Black’s UK website.

 

3. Kez’s Kitchen FREE Melting Moments

Product ingredients:

Ingredients: Icing Sugar (Sucrose, Tapioca Starch) Gluten Free Flour [Tapioca Starch, Rice Flour, Potato Starch, Modified Tapioca Starch, Dextrose, Thickeners (466, 464), Emulsifier (471), Vegetable Gum (415)], Vegetable Shortening [Vegetable Oils and Fats (Soy), Water, Salt, Emulsifiers (471,322 (Soy), 435), Natural Flavour, Acidity Regulator 330, Anti-Oxidant (306, 307b (Soy)), Natural Colour (160a)], Water, Invert Sugar Syrup (Cane Sugar), Stabiliser (1412), Egg White, Natural Flavour, Natural Colour (160b).

Note: this product is certified as FODMAP Friendly.

Why this is a FODMAP Find:

While I tend towards chocolate-based treats, it’s good to have treats with other flavours. And these Kez’s Kitchen FREE Melting Moments are one of the sweet treats I reach for when I don’t want chocolate. Knowing that they’re gluten-free, dairy-free and certified as FODMAP Friendly, these biscuits are a go-to that I know always works for me.

The only problem I have with these biscuits is that a serving size is one biscuit. Why is that a problem? Try eating just one and get back to me. So I’ve overdone them and regretted it later. But if I stick to only one (or possibly two), then I’m good.

The flavour in these Melting Moments is custard and a hint of lemon. I honestly can’t compare them to the regular ones though, because I never used to eat them. But, I certainly wouldn’t continue to eat them, or recommend them, if I didn’t enjoy this low FODMAP version.

Now if you’ve got more willpower, you can store a pack in the cupboard for when you need a sweet treat. I however can’t do that and need to buy mine when I plan to eat them. I’ve learned my lesson.

For more information:

Kez’s Kitchen FREE Melting Moments are available in the health food aisle of Coles and Woolworths supermarkets and some independent supermarkets. These biscuits are also available in bulk for catering purposes. You can find out more information from the Kez’s Kitchen website.

 

4. Foddies Donut Store, Moonee Ponds, Victoria (Australia) {Pick of the Pack}

Why this is a FODMAP Find:

If you’ve watched the video, this probably doesn’t need explaining. But in case you haven’t, this place like the holy grail for low FODMAP treats. Everything in the Foddies Donut Store is low FODMAP. That’s right! Everything. Which means you can choose any donut you like without worrying about hidden FODMAPs. Because there aren’t any.

The donuts are also gluten-free and nut-free, which is great for people with coeliac disease or nut allergies. Some of the donuts are dairy-free, soy-free, or egg-free, but not all of them. Yet, as someone who’s better off eating dairy-free, I still had plenty of choice.

The only downside for me was that I had to drive 45 minutes to get there, but it was worth it. It won’t be going there every week or even every month, but I now know where I can go for something rather special.

Menu options:

When I went in, there were 7 donut varieties available. The varieties change from week to week, so it’s best to check ahead if you’re hoping a particular flavour will be on sale. Although, it wouldn’t matter too much if your flavour was missing because there’ll be other choices available.

While I was in the store, I enjoyed a Lemon Meringue donut, which was seriously good. Apparently it’s one of the favourites and I saw other people ordering it too while I sat in the café. I was actually in there for quite a while drinking my tea and chatting with the serving guys, Gus and Luke, about all things FODMAP and donuts. We spent a good amount of time dreaming up new low FODMAP donut flavours, which made us seriously hungry.

But, I wasn’t leaving it at one donut. So I grabbed two to take home, after finding out that they’d still be good for a day if kept them in the fridge:

  1. A Jam donut, which is a donut coated in cinnamon sugar and filled with jam. I always loved jam donuts and this definitely met my expectations.
  2. The Homer donut, which has a raspberry glaze and sprinkles. This is the only vegan option that’s made without eggs. The guys told me I could freeze this one so it would last for longer. But I chopped off a bite before I froze it and it was lovely, especially the flavour in the icing.

My only disappointment was that there weren’t any options with chocolate that were also dairy-free, but I gave them suggestions on how to make one. Fingers crossed that happens.

For more information:

Foddies Donut Store is located in Moonee Ponds, Victoria. You can find out more information from the Foddies website.

 

Read about other FODMAP Finds and product reviews

 

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