Kiwi Frozen Yoghurt Bark
October 30, 2024
If you’re after an easy, cooling treat that’s low FODMAP-friendly, kiwi frozen yoghurt bark is a great choice. It’s light, refreshing, and super simple to make. With just a few ingredients, you can whip up a batch in no time and keep it in the freezer for those moments when you need a cool, creamy snack.
Lactose-Free Yoghurt
For people following a low FODMAP diet, traditional dairy products can be a bit tricky due to their lactose content. Many yoghurts contain high levels of lactose, which can lead to digestive discomfort for those with lactose intolerance or IBS. Using lactose-free yoghurt offers the creamy, tangy taste of regular yoghurt without the lactose, making it ideal for anyone following a low FODMAP diet. Plus, lactose-free yoghurt still packs in the same protein, calcium, and probiotic benefits, so you’re not missing out on any nutritional goodness.
But not all lactose-free yoguhrts are low FODMAP. When selecting a lactose-free yoghurt on a low FODMAP diet, here are some key things to keep in mind:
- No Added High-FODMAP Ingredients: Some lactose-free yoghurts may contain high-FODMAP ingredients like inulin (a type of fibre), honey, high-fructose corn syrup, or certain fruits (like apple or mango) that can trigger symptoms. Check the ingredient list carefully to avoid these additives.
- Avoid High-FODMAP Sweeteners: Look for yoghurts that are unsweetened or use low FODMAP-friendly sweeteners like sucrose, glucose, or stevia. Avoid those sweetened with high-FODMAP options like agave syrup, honey, or polyols (e.g., sorbitol, mannitol, xylitol).
- Plain vs. Flavoured: Plain lactose-free yoghurt is often the safest option on a low FODMAP diet, as flavoured versions sometimes include high-FODMAP fruits or flavourings. If you prefer a flavoured yoghurt, check that the added flavours and fruits are low FODMAP, such as strawberries or blueberries.
- Serving Size: Even with lactose-free yoghurt, FODMAPs can add up if consumed in large quantities. Stick to a portion size recommended by low FODMAP guidelines, typically around ¾ cup (200g) for most lactose-free yoghurts, to stay within safe limits.
Why Eat Kiwi on a Low FODMAP Diet?
Kiwi is a fantastic choice for those following a low FODMAP diet. Rich in vitamin C, vitamin K, and dietary fibre, kiwi also contains a natural enzyme called actinidin, which aids digestion.
One standout benefit of kiwi is its positive effect on relieving constipation. Studies have shown that regularly eating kiwi can help improve bowel regularity, thanks to its unique combination of soluble and insoluble fibres. This makes it a gentle, natural option for those who struggle with constipation, as it promotes healthy digestion without harsh effects.
With a low FODMAP serving size of up to two small kiwis (150g), it’s an easy way to add natural sweetness, vibrant colour, and digestive support to your diet—whether you enjoy it fresh, in smoothies, or as part of a delicious snack like our kiwi frozen yoghurt bark.
Storing Your Kiwi Yoghurt Bark
After you’ve made your kiwi frozen yoghurt bark, just break it into pieces and store it in an airtight container in the freezer. This way, you’ll always have a quick snack ready to go! It’ll keep well in the freezer for a couple of weeks—if it lasts that long.
Kiwi Frozen Yoghurt Bark
Ingredients
- 2 cups lactose-free vanilla yoghurt
- ½ teaspoon vanilla extract
- 1 tablespoon maple syrup
- 1 cup frozen raspberries
- 3 kiwi fruit, peeled and sliced
- ½ cup low FODMAP granola
Instructions
Line a baking tray with baking paper.
Combine yoghurt, vanilla and maple syrup in a bowl. Stir through half of the frozen raspberries and chopped kiwi fruit.
Spread the yoghurt mixture evenly into the prepared pan. Top with remaining fruit and granola.
Place in freezer for 2 – 4 hours until firm. Cut or break yoghurt bark into bite-sized pieces and serve immediately.
Notes
Not all lactose-free yoghurts are low FODMAP. Double check ingredients before using.
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