Recipes

Strawberry Shortcake Parfait (100% FODMAP Elimination Phase Safe)

A simple, satisfying recipe for the elimination phase — with expert tips for eating well on the FODMAP diet Starting the FODMAP diet — especially the elimination phase — can feel overwhelming. Many people are told to “just avoid high-FODMAP foods” without much real guidance. You might find yourself constantly Googling ingredients, second-guessing meals, or giving up on food you love. This recipe for a Strawberry Shortcake Parfait isn’t just delicious — it’s designed to help you feel safe and confident while managing IBS or other gut-related conditions. Below the recipe, you’ll also find clear, no-nonsense advice about getting through the elimination phase without burning out.

Easy

Elimination

30 min

Vegetarian

Ingredients (for 1 serving):

1/2 cup lactose-free plain yogurt
1/2 cup fresh strawberries, chopped (65g max)
2 tablespoons certified low FODMAP granola
1 teaspoon maple syrup (optional)
1/4 teaspoon vanilla extract (optional)

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Instructions

Chop the strawberries
Wash and dice your fresh strawberries. Weigh them if possible to ensure you stay under the 65g low FODMAP limit.
Layer the ingredients
In a small jar or glass, add half the yogurt. Then layer in half the strawberries and 1 tablespoon of granola. Repeat with the remaining yogurt, strawberries, and granola.
Add optional toppings
Drizzle the maple syrup and vanilla extract on top, if using. Serve immediately to keep the granola crisp.

🔄 Optional Variations (All FODMAP Safe)

Use coconut yogurt if you are dairy-free. Choose a plain, unsweetened version with no inulin or added high FODMAP ingredients.
Top with pumpkin seeds (1 tbsp max) or chopped walnuts (10 halves max) for extra texture.
Mix in a tablespoon of chia seeds if you'd like to make this a more filling breakfast.

⚠️ What to Avoid

No honey or agave syrup — both are high FODMAP.
No regular yogurt or cream — even small amounts of lactose can trigger symptoms during elimination.
No dried fruit, especially raisins, dates, or apple — all high FODMAP.

🧾 Nutrition Benefits

This parfait offers:

Balanced macronutrients (protein, carbs, and healthy fats if you add seeds)
Gut-friendly fiber from fruit and oats
No FODMAP triggers, making it safe for breakfast, snack, or dessert

This is the kind of recipe you can rely on daily while staying fully compliant with the FODMAP elimination phase. It’s quick, easy, and doesn’t sacrifice flavor or texture — and that matters when your food choices are more limited.

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Last updated:

April 8, 2025

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