If you’re managing Irritable Bowel Syndrome (IBS), navigating dietary choices can be a daunting task. For many individuals, the mere thought of indulging in a scoop of ice cream can evoke a mixture of desire and apprehension. Can you eat ice cream on the low FODMAP diet? 

Personally I’m not a big fan (never have been!) but I’m kind of an odd one out.

Ice cream, with its creamy texture and sweet taste, is a comfort food for many people. However, if you’re like my clients with IBS, the consequences of eating ice cream can sometimes outweigh the pleasure!

In this comprehensive guide, I’ll explore ice cream and its compatibility with the low FODMAP diet, lactose intolerance, and IBS management.

Ice cream on the low FODMAP diet

The low FODMAP diet has a well tested dietary intervention for managing symptoms of IBS.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are a group of carbohydrates that are poorly absorbed in the small intestine. Because of this malabsorption, FODMAPs can trigger gastrointestinal symptoms like bloating, gas and diarrhoea in susceptible individuals.

Not everyone with IBS will react to all these different FODMAPs. This means you might be ok with lactose. Even big portions. 

Is ice cream high FODMAP?

Ice cream, with its combination of milk and sugar, typically contains lactose. It also has high levels of sugar – both of which are potential triggers for IBS symptoms.

Lactose levels in ice-cream might vary from 2-6g per portion. 

However, if you’re an ice cream lover following the low FODMAP diet all is not lost!

There are options available that cater to individuals with sensitive digestive systems. You can make clever choices when selecting ice cream varieties to ensure they align with the principles of the low FODMAP diet.

Lactose-free ice cream

For individuals with lactose intolerance, traditional dairy-based ice cream can be a recipe for an IBS flare up. 

Lactose, the sugar found in milk, can cause bloating, gas, and abdominal pain. This is because some people lack the enzyme lactase needed to digest it effectively.

Read more about dairy in this blog post – Dairy in the low FODMAP diet. 

Lactose-free ice cream by removing or reducing lactose content, might be easier on your digestion, but you’d need to experiment with small portions.

Low FODMAP ice cream

In recent years, the demand for low FODMAP products or dairy free ice cream for vegans has grown significantly. So, you might find more products in the shops than 10 years ago.

How much ice cream can I eat on the low FODMAP diet?

The Monash University guide to foods classifies two thirds of a scoop of vanilla ice cream as low FODMAP. This isn’t much, although 2 level scoops is only moderate in FODMAPs. 

Other triggers in ice cream

Apart from lactose other triggers for people with IBS could be the high sugar content often present in traditional ice cream varieties.

Sugar in ice cream can upset digestion

Excessive sugar intake can disrupt the balance of bacteria in the gut, leading to bloating, gas, and discomfort for individuals with IBS. Although sugar isn’t high FODMAP, and can be tolerated by most people, there are also cases where you don’t have enough of the enzyme to break down sucrase. 

You can read more about how a sugar intolerance could be causing your IBS symptoms. 

Watch out for sweeteners

Additionally, some artificial sweeteners used in low-calorie or sugar-free ice creams, such as sorbitol and mannitol, are known polyols. These are high FODMAP sugar alcohols and can trigger gastrointestinal distress in some people with a sensitive digestion. 

I’ve written a whole blog about sweeteners and how these can affect your gut – read more here. 

Ice cream flavourings could trigger IBS

Another potential culprit is the presence of additives and preservatives. These additives, including stabilizers, emulsifiers, and artificial flavours, may not agree with everyone’s digestive system. Emulsifiers are often used in non-dairy products to make them feel more creamy.

Considering these factors, if you have IBS you should carefully read ingredient labels. Try to opt for simpler, more natural ice cream varieties whenever possible to minimize the risk of triggering symptoms and still enjoy it.

Homemade options

One of my clients bought an ice cream maker as she loved it so much but struggled to digest it. She was able to create a kind of ice cream through mixing combinations such as:

• Greek yoghurt and berries
• Pineapple and tofu (read more about tofu on the low FODMAP diet)
• Banana, peanut butter and chocolate powder

You might be able to find a way to create your own cooling treats at home, using ingredients that suit your digestion. 

In conclusion

While ice cream may seem like an indulgence best avoided for those with IBS, there are actually options available that cater to sensitive digestive systems. Whether it’s lactose-free varieties, low FODMAP options, or homemade alternatives, you can still enjoy the sweet, creamy goodness of ice cream without kicking off a huge flare up.

As with any dietary choice, moderation and mindful consumption are key.

Experimenting with different flavours and brands can help you find your perfect match while keeping symptoms at bay.

In conclusion, ice cream can still be a treat you enjoy.

I can help with your IBS diet

If you want help figuring out your IBS triggers, start your Gut Reset with me over 3 months to find a diet that works for you. Just set up a free call to discuss what you need some help with. Email info@goodnessme-nutrition.com