Independence Day is a time to celebrate with friends and family. For those following a low FODMAP diet, finding desserts that are both tasty and stomach-friendly can be a real challenge.
These 14 low FODMAP July 4th desserts let you enjoy the holiday without digestive discomfort. From patriotic berry crumb bars to festive flag slab pies, there are plenty of options using safe ingredients like strawberries and blueberries.
You can still join in the celebration with these specially crafted treats. They keep the red, white, and blue vibe alive while keeping FODMAPs in check.
Low FODMAP Patriotic Angel Cake In A Mug
Need a quick July 4th treat that won’t upset your stomach? A Low FODMAP Patriotic Angel Mug Cake is just the thing.
This single-serving dessert takes minutes to make. You can use a regular mug or a small ramekin for portion control.
Just mix gluten-free flour, sugar, and other low FODMAP ingredients with a fork until smooth. Toss some red and blue sprinkles on top for that festive touch.
The best part? You can cut the recipe in half if you’re just making it for yourself.
Low FODMAP Chocolate Mug Cake
Craving chocolate but don’t want to spend hours in the kitchen? A Low FODMAP Chocolate Mug Cake is basically instant gratification.
This gluten-free, dairy-free treat is ideal for anyone following a low FODMAP diet. You can easily make individual portions in small mugs or ramekins, just cut the recipe in half if you want less.
Mug cakes are so simple: mix your ingredients, microwave for about a minute, and dig in. No need to heat up your kitchen on a hot July day, which is always a win.
No-Bake Low FODMAP Fruit Tart
Want a cool summer dessert that won’t bother your tummy? A No-Bake Low FODMAP Fruit Tart works perfectly for your July 4th get-together.
The graham cracker, pecan, and coconut crust needs no oven time, just press it in your pan and chill. Easy, right?
Top your tart with gut-friendly fruits like strawberries and blueberries for that classic red and blue theme. These berries make a beautiful dessert that’s gentle on digestion.
This one’s a solid choice if you’ve got guests with different dietary needs.
Banana Coconut Ice Cream – Low FODMAP & Gluten-Free
Looking for a chilly treat this July 4th? This Banana Coconut Ice Cream is a total crowd-pleaser.
The recipe calls for just a few ingredients: ripe bananas, shredded coconut, and lactose-free yogurt. It’s low FODMAP and gluten-free, so it’s friendly for sensitive tummies.
No fancy equipment needed for this creamy dessert. The tropical flavors give major summer vibes while still being gentle on your gut.
Serve it in cute dishes with red berries on top for that patriotic look!
Low FODMAP Berry and Pecan Yoghurt Bark
Need a refreshing treat for July 4th? Low FOMAP Berry and Pecan Yoghurt Bark is a go-to for hot summer days.
This dessert only needs 5 ingredients and about 15 minutes of prep. After a few hours in the freezer, you’ve got a delicious frozen snack.
Lactose-free yogurt forms the base, topped with blueberries and pecans for that red, white, and blue look. It’s tasty and tummy-friendly.
Fody’s Low FODMAP Berry Trifle
Want a showstopper dessert that won’t leave you regretting it later? Fody’s Low FODMAP Berry Trifle is a solid pick for July 4th.
This gorgeous layered treat features lactose-free milk, fresh strawberries, and blueberries for those classic holiday colors. The custard layer uses simple ingredients like eggs, sugar, and cornstarch.
Trifles are great for gatherings since they actually get better as they sit. You can prep it ahead and cross dessert off your list early.
Cream Puff Cake (Gluten Free + Low FODMAP)
Want a dessert that’s both fancy and FODMAP-friendly? This Cream Puff Cake is perfect for your July 4th bash.
The cake mixes light, airy pastry with a smooth, creamy filling. It’s totally gluten-free and low FODMAP.
Guests will never guess this delicious dessert is made with gut-friendly ingredients. The texture contrast between the delicate pastry and rich cream is honestly pretty dreamy.
And despite how it looks, it’s not as complicated as you’d think.
Low-FODMAP Clafoutis (Custard Cake) with Berries
This Low-FODMAP Clafoutis is a winner for July 4th. It brings together a creamy custard texture with fresh berries for a patriotic twist.
The recipe uses low-FODMAP fruits like strawberries, raspberries, and blueberries. You can even arrange them in a flag pattern if you feel ambitious.
This gluten-free dessert is easy to whip up and looks impressive. Most people won’t realize it’s FODMAP-friendly!
Low FODMAP Strawberry & Chocolate Banana Popsicle
These Low FODMAP Strawberry & Chocolate Popsicles are perfect for a hot July 4th. They’re dairy-free, gluten-free, and nut-free, so they’re a safe bet for lots of folks.
Each popsicle just needs 85ml of mixture, making them an easy portion-controlled dessert. The natural sweetness comes from ripe bananas and strawberries, both low FODMAP in reasonable servings.
They’re super simple to make. The combo of chocolate and fruit feels nostalgic and refreshing for summer.
Gluten Free Blueberry Cobbler (Low FODMAP)
Need a sweet treat that won’t mess with your stomach? This gluten-free blueberry cobbler is a July 4th classic.
It features juicy blueberries that are naturally low FODMAP. That makes it easier on sensitive tummies.
Try it warm with a scoop of lactose-free vanilla ice cream or low FODMAP whipped cream. The golden, crumbly topping is perfect with the sweet-tart berry filling.
This dessert looks great and is gentle on digestion, ideal for your holiday table.
Decadent Dairy-Free Chocolate Mousse
Looking for a decadent dessert that won’t upset your stomach? This dairy-free chocolate mousse is a fast and festive option for July 4th.
It comes together in about 10 minutes with a blender, no cooking at all. The creamy texture comes from coconut oil and nut butter instead of dairy.
The recipe uses simple ingredients like unsweetened cocoa powder, maple syrup, and peanut butter. It tastes rich and decadent, but it’s still low FODMAP.
Serve it in little cups with fresh berries for a red, white, and blue finish.
Lemon Raspberry Friands
Lemon Raspberry Friands are a sweet choice for your July 4th celebration. These little cakes are dense, moist, and full of flavor.
The recipe combines icing sugar, almond meal, cassava flour, lemon zest, and egg whites. You’ll also need butter, vanilla, and fresh raspberries.
Bake them in a greased friand or muffin tin at 350°F (180°C). The tart lemon and sweet raspberries make a summery treat that’s totally low FODMAP.
The Berries Pie (Low FODMAP & Gluten Free)
Want a patriotic dessert that won’t upset your tummy? The Berries Pie is a festive option for July 4th.
This pie combines blueberries, raspberries, and strawberries, all low FODMAP in the right amounts. The red and blue berries look great on any holiday table.
The gluten-free crust is good for those with gluten sensitivities. Try serving it with a scoop of lactose-free vanilla ice cream for a little extra fun.
Coconut Lemon Bars
Looking for a refreshing summer treat? Coconut Lemon Bars are perfect for your July 4th celebration!
These delicious treats blend the tang of fresh lemon with sweet coconut. The crust is shortbread-like and makes a great base for the bright, citrusy topping.
They’re also low FODMAP friendly, so just about everyone can dig in. Lemons bring a splash of vitamin C, which gives a nutritional boost and maybe even a little heart support.
You can prep these bars ahead, which honestly makes holiday cooking way less of a headache.
Conclusion
So, you’ve got 14 sweet treats to help you celebrate July 4th, without ditching your low FODMAP diet. You really don’t have to miss out on the fun this year.
These red, white, and blue desserts add a festive splash to your holiday table. They’re easy on your stomach, too.
Think fruit crumble bars. Maybe a flag slab pie. There’s something here that’ll let you join in the celebration with everyone else.
Strawberries and blueberries? Total winners for low FODMAP, and they look great in patriotic desserts. Try them with some lactose-free yogurt for a simple parfait, honestly, it’s a favorite around here.
Your guests probably won’t even realize these are made special for dietary needs. They’ll just dig in and enjoy those fresh, summery flavors right along with you.