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.
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!
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.