Recipes

Low FODMAP Berry Parfait – A Sweet, Creamy Gut-Friendly Treat

This low fodmap berry parfait is designed to help you test your tolerance to polyols (sorbitol) in the reintroduction phase.

Medium

Reintroduction

10 minutes

Vegetarian

Ingredients

For the Parfait Layers:

1 cup lactose-free plain or vanilla yogurt (or coconut yogurt if dairy-free)
1/2 cup strawberries, chopped (safe up to 65g)
1/4 cup blueberries (safe up to 40g)
1/4 cup raspberries (safe up to 60g)
2–4 tbsp low FODMAP granola (check for no honey, inulin, or high FODMAP nuts)
Optional: 1 tsp maple syrup or a drizzle of rice malt syrup (if more sweetness is desired)
Optional: mint leaves for garnish

Instructions

Prep the Berries
- Rinse and chop strawberries, measure out your blueberries and raspberries. Make sure to stay within low FODMAP serving sizes.
Layer It Up
- In a glass or jar, layer 2–3 tablespoons of yogurt on the bottom.
- Add a layer of mixed berries.
- Sprinkle on granola.
- Repeat until the jar is full — aim for two layers per serving.
Finish & Serve
- Drizzle with optional maple syrup.
- Garnish with mint leaves or a few extra berries on top.
- Serve immediately for crunch, or chill for 15 minutes if you want the flavors to meld a bit.

FODMAP Notes:

All berries listed are low FODMAP in the specified serving sizes — avoid going over or mixing too many high-FODMAP fruits.
Lactose-free yogurt or a certified low FODMAP dairy-free yogurt is a safe creamy base.
Granola must be free from honey, dried fruit, or high-FODMAP nuts — look for certified low FODMAP brands or make your own.

Last updated:

March 31, 2025

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