If you have IBS and/or are lactose intolerant, there’s nothing more harrowing than the evil sounds of ice cream truck bells ringing in your ears come summertime.
While a chocolate-dipped vanilla ice cream or ginormous hot fudge sundae is always tempting, it usually isn’t worth the bloating, gas, abdominal pain, and bowel concerns that follow up (not to mention potential brain freeze).
The issue with most brands of ice cream, like those you’d be served off an ice cream truck or at a fair, is the lactose. IBS sufferers don’t produce enough lactase, an intestinal enzyme that breaks down the sugar content in milk. This leads to the small intestine being unable to absorb the lactose, which then passes to the colon where bacteria begins to build, and gas starts to brew.
But there is good news: You don’t have to settle for a wimpy snow cone (people really pay money for syrup and ice?). There are enough people with IBS that need ice cream in their lives, meaning there are alternatives available if you’re craving the cool treat.
Lactose-Free Ice Cream for IBS and a Low FODMAP Diet
All hail food science! It’s brought us wild delicacies like rhubarb caviar and the candwich (a sandwich in a can), and now lactose-free ice cream alternatives.
The key alteration in these lactose- or dairy-free ice creams for IBS is they’re generally made with frozen cream or butterfat derived from alternative dairy sources such as coconut, soy, hemp, and almonds.
Both lactose-free and dairy-free ice creams are safe to eat on a low FODMAP diet, but double check with your nutritionist to be safe. There are a number of popular brands that sell both kinds of ice cream for IBS eaters, including Breyer’s, Chapman’s, Natrel, Ben & Jerry’s, President’s Choice, etc.
But if you want to know every ingredient that you’re consuming – and want a side dish of self-fulfillment – you can make your own lactose-free ice cream, too!
Fody’s Lactose-Free Vanilla Ice Cream with Peanut Butter-Chocolate Quinoa Crumbles
Our low FODMAP vanilla ice cream recipe stands beside other dairy-filled products – we dare you to see if you can taste the difference!
The low FODMAP recipe is very easy to follow, taking out arguably the most difficult step, which is making a custard base out of eggs. So not only is this easier to make than other ice cream recipes, but being egg free allows you to simultaneously combat the evils of cholesterol, too.
We should note you’ll need an ice cream maker. It may be seen as a luxury, but you’ll have access to ice cream year-round if you feel so inclined, plus you can be the person on the street that owns an ice cream maker. That’s some serious street cred.
You can serve the ice cream plain, but if we’re indulging, we like to go all-out – so we top off our homemade low FODMAP ice cream with chocolaty, peanut buttery quinoa crumbles made from our low FODMAP peanut butter chocolate quinoa snack bars.
Find the full recipe here!
For more low FODMAP recipes created for people with IBS, check out our recipes section. And for low FODMAP food products, visit our online pantry!
FAQs
Both lactose-free and dairy-free ice creams are safe to eat on a low FODMAP diet, but double check with your nutritionist to be safe. There are a number of popular brands that sell both kinds of ice cream for IBS eaters, including Breyer's, Chapman's, Natrel, Ben & Jerry's, President's Choice, etc.
What kind of ice cream can you eat with IBS? ›
If dairy and cow's milk products tend to trigger your symptoms, try replacing them with dairy-free alternatives. For example, drink coconut milk or almond milk instead of cow's milk. Replace butter with olive oil or avocado oil. Eat soy-based ice cream instead of ice cream made with whole milk.
What ice cream doesn't hurt your stomach? ›
LACTAID® Ice Cream Is Made with Delicious 100% Real Milk & Cream* Best of all, it's lactose-free so it's easy to digest!
How do you eat dairy with IBS? ›
If eating dairy causes digestive problems, consider switching to lactose-free milk and dairy alternatives, such as plant-based milk and soy-based cheese. Some people may find relief by taking lactase enzymes when eating dairy. There are also some naturally lactose-free cheeses, such as some varieties of sharp cheddar.
What type of ice cream is low Fodmap? ›
Both lactose-free and dairy-free ice creams are safe to eat on a low FODMAP diet, but double check with your nutritionist to be safe. There are a number of popular brands that sell both kinds of ice cream for IBS eaters, including Breyer's, Chapman's, Natrel, Ben & Jerry's, President's Choice, etc.
What sweets are OK with IBS? ›
A.
- Meringue cookies with pecans or crushed candy canes.
- Blueberry or strawberry-rhubarb crisp.
- Three-ingredient peanut butter cookies.
- Lemon olive oil cake (made with a low-FODMAP flour blend)
- Fruit or coffee granita or sorbetto.
- Chocolate-dipped nuts or banana slices.
- Chocolate macaroons.
- Crispy rice treats.
So, the good news here is that if you're looking for an iced dessert or treat that has similar properties to ice cream but is lower in calories and saturated fat, sherbet is going to be preferable over ice cream as a more diet friendly alternative.
What ice cream is good for digestion? ›
Thrive | High-Protein Ice Cream for Digestive and Immune Health.
What should I drink first in the morning with IBS? ›
Fermented probiotic drinks, green smoothies, and green juices can be good options with IBS. Avoid high-FODMAP ingredients and excess sugar.
What food calms an IBS flare-up? ›
If you have an IBS flare-up, you may want to choose low FODMAP diets instead, such as :
- quinoa.
- wheat-free grains, brown rice, and basmati rice.
- fish and poultry.
- bananas.
- berries.
- grapes.
- cucumbers.
- carrots.
Trigger #1: Eating the wrong foods
- Sugary foods: dried fruit, apples, mangoes, watermelon and high-fructose corn syrup.
- Foods with polyols: apples, apricots, avocados, cherries, nectarines, peaches and cauliflower.
- Foods with lactose: milk, cheese, ice cream and yogurts.
The Best Foods for IBS
- Salmon. Sarah Schlichter, M.P.H., RDN, a registered dietitian at Bucket List Tummy, tells EatingWell, “Salmon and other fatty fish are high in unsaturated omega-3 fatty acids, EPA and DHA. ...
- Bell Peppers. ...
- Lean Meat. ...
- Avocado. ...
- Eggs. ...
- Sweet Potatoes. ...
- Spinach. ...
- Kiwi.
1. Low-FODMAP Fruit Juices. The online nutrition guidance source for individuals with chronic digestive disorders, DietvsDisease.org, says that low-FODMAP fruits include blueberries, grapes, kiwi, lemons, limes, oranges, pineapples, and strawberries. But keep your serving size small.
What can you eat from McDonalds with IBS? ›
Low FODMAP Meal ideas at McDonalds:
- Quarter Pounder BLT with fries (no cheese, no bun, no onions, no pickles)
- Lettuce wrap = Ask for 2 extra lettuce leaves.
- Hashbrown = Ask for 2 hashbrowns as buns.
- Quarter pounder without cheese (no bun, no onions, no pickles)
- Same options as above.
Go Classic with Iced Herbal Tea
Herbal teas are a fantastic option for staying hydrated; they also have a soothing effect on the digestive system. Opt for low FODMAP herbal teas like peppermint, chamomile, or ginger, and serve them over ice for a refreshing summer drink.
Are milkshakes bad for IBS? ›
Dairy products, including milk, yogurt, and cheese, can trigger IBS flare-ups. If you find that dairy doesn't agree well with your stomach, consider switching to dairy-free products such as: Coconut milk or almond milk. Coconut yogurt.
What kind of cheese can you eat with IBS? ›
cheeses (Swiss, Parmesan, Gouda, Colby, Cheddar, Monterey Jack), lactose- free milk, lactose-free cottage cheese and rice milk.
