IBS Unfiltered

Prep Time: 10 minutes
Chill Time: 30 minutes
Total Time: 40 minutes
Difficulty: ⭐ Easy
Servings: ~12 balls

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This no-bake treat is completely low-FODMAP, dairy-free, and gluten-free.
It avoids common IBS triggers like honey, wheat, and lactose — but still satisfies a sweet craving. Perfect for those following the Monash-approved low-FODMAP plan.

Ingredients

• 1 cup unsweetened desiccated coconut
• ½ cup almond meal (or low-FODMAP flour alternative)
• ¼ cup unsweetened cocoa powder
• 2–3 Tbsp pure maple syrup (low-FODMAP sweetener)
• 2–3 Tbsp melted coconut oil
• ¼ tsp sea salt
• (Optional) 2 Tbsp dark chocolate chips (ensure portion is low-FODMAP)

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Instructions

1. Mix the dry ingredients – Combine coconut, almond meal, cocoa powder, and salt in a medium bowl.
2. Add wet ingredients – Stir in melted coconut oil and maple syrup until the mixture comes together.
3. Add extras – Fold in chocolate chips if using.
4. Shape – Roll the mixture into small balls (about 1 inch each).
5. Chill – Place on a parchment-lined tray and refrigerate for 30 minutes until firm.
6. Store – Keep in an airtight container in the fridge for up to 5 days.

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🌿 IBS Tips

• Portion control: 1–2 balls per snack is ideal to stay within FODMAP limits.
• Variations: Add a drop of peppermint extract or roll in shredded coconut for variety.
• Sweetener swap: Maple syrup keeps it tummy-friendly; avoid honey or agave.