Stomach Friendly Desserts: 10 Gut-Friendly Sweet Treat Recipes

An upset stomach, bloating, or digestive discomfort doesn’t mean you have to give up sweets especially if you’re a true dessert lover. If you crave something sweet but want to keep your tummy happy, these desserts are made just for you.

From today onward, you can enjoy sweet treats that are gentle on digestion, full of flavor, and made with healthier ingredients. As someone who loves desserts and has a sensitive stomach myself, I can confidently say these recipes never disappoint.

So relax, no more worrying about bloating or discomfort. These desserts will satisfy your sweet tooth while supporting your digestive health.

More Health Tips You’ll Love:

1. Banana Oat Cookies

I’ve always loved simple desserts that don’t upset my stomach, and these banana oat cookies are one of my go-to favorites. They’re naturally sweet, soft, and made with ingredients that are gentle on the gut. I often bake a batch on Sunday and keep them handy for a quick stomach friendly sweet treat during the week.

Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: Easy
Serves: 8–10 cookies

Why You’ll Love This Recipe

These cookies are perfect if you follow a gastritis diet or need stomach ulcer friendly desserts. They’re soft, naturally sweet, and you can even add a few chocolate chips or chopped nuts if your stomach allows. I love them because they satisfy my dessert cravings without causing discomfort.

Ingredients

2 ripe bananas
1 cup rolled oats
½ teaspoon cinnamon
1 tablespoon maple syrup (optional, for extra sweetness)
2 tablespoons almond butter

Instructions

Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
Mash the bananas in a medium bowl until smooth.
Mix in oats, cinnamon, almond butter, and maple syrup (if using) until everything is combined.
Scoop dough onto the baking sheet using a tablespoon, and flatten slightly with a spoon.
Bake for 12–15 minutes until the cookies are lightly golden on top.
Cool completely on a wire rack before serving.

Pro Tips

Add a few dark chocolate chips or dried cranberries for extra flavor if tolerated.
Store in an airtight container in the fridge for up to 4 days.
These cookies are naturally low-FODMAP and gut friendly, making them ideal for anyone looking for healthy desserts that don’t upset the stomach.

These cookies are simple, wholesome, and the perfect stomach friendly sweet treat for snack time or a quick dessert fix.

2. Chia Seed Pudding

If you’ve been looking for a dessert but is still gentle on your stomach, chia seed pudding is one of my absolute favorites. I love making it the night before it’s ready to grab-and-go in the morning or enjoy as a light, stomach friendly sweet treat anytime.

Prep Time: 5 minutes
Chill Time: 4+ hours (or overnight)
Difficulty: Very easy
Serves: 2

Why You’ll Love This Recipe

This pudding is creamy, naturally sweet, and gut-friendly, making it perfect for leaky gut friendly desserts or anyone following a gastritis diet. It’s versatile too top it with your favorite berries or a sprinkle of nuts for a little extra crunch. I personally love it with fresh strawberries or blueberries for a pop of flavor.

Ingredients

3 tablespoons chia seeds
1 cup almond milk (or any low-FODMAP milk of your choice)
1 teaspoon vanilla extract
1 teaspoon maple syrup (or more, to taste)
Fresh berries, for topping

Instructions

Mix the pudding base: In a small bowl or jar, combine chia seeds, almond milk, vanilla extract, and maple syrup. Stir well to prevent clumping.
Refrigerate: Cover and chill for at least 4 hours or overnight. The chia seeds will absorb the liquid and create a creamy, pudding-like texture.
Stir before serving: Give the pudding a good stir to evenly distribute the chia seeds.
Top and enjoy: Add fresh berries, a drizzle of maple syrup, or a sprinkle of toasted coconut before serving.

Pro Tips

Adjust sweetness to your liking a little maple syrup goes a long way.
For a stomach ulcer friendly dessert, avoid adding citrus or acidic toppings.
You can make it vegan and low-FODMAP easily by choosing almond, oat, or lactose-free milk.
This pudding keeps well in the fridge for 3–4 days, making it an easy grab-and-go gut-friendly dessert.

I personally love the texture of this pudding creamy but with a gentle little bite from the chia seeds. It’s one of those desserts that but won’t upset your stomach.

3. Baked Apples with Cinnamon

I’ve always loved baked apples they’re naturally sweet, and feel like a hug in dessert form. This version is stomach friendly, gut-friendly, and super easy to make, which is why I turn to it when I want a sweet treat that’s gentle on my digestive system.

Prep Time: 10 minutes
Cook Time: 25–30 minutes
Difficulty: Easy
Serves: 2

Why You’ll Love This Recipe

Baked apples are a classic healthy dessert that works beautifully for anyone following a gastritis diet or looking for stomach ulcer friendly desserts.

Ingredients

2 medium apples (like Gala or Fuji, soft and sweet)
1 teaspoon cinnamon
1 tablespoon maple syrup or honey (optional)
2 teaspoons unsalted butter or coconut oil
2 tablespoons chopped walnuts or pecans (optional, if tolerated)
A pinch of nutmeg (optional)

Instructions

Preheat your oven to 350°F (175°C).
Prepare the apples: Core the apples carefully, creating a small well in the center. If you like, leave the bottom intact to hold the filling.
Add fillings: Place butter or coconut oil in the apple wells. Drizzle with maple syrup or honey, sprinkle cinnamon (and nutmeg if using), and top with nuts if tolerated.
Bake: Place the apples in a small baking dish and pour a little water at the bottom to prevent sticking. Bake for 25–30 minutes until tender but not mushy.
Serve: Let them cool slightly before serving. I love them warm, with a spoon to scoop out the soft, spiced apple.

Pro Tips

Choose sweeter apple varieties they’re easier on the stomach and naturally flavorful.
For a leaky gut friendly dessert, skip nuts if they irritate your system.
Leftovers keep well in the fridge for 1–2 days and can be gently reheated.
These apples make a perfect low-FODMAP dessert sweet, gentle, and satisfying.

4. Rice Pudding with Coconut Milk

I’ve always loved creamy rice pudding, but traditional recipes can be heavy on the stomach. This coconut milk version is my favorite because it’s smooth, naturally sweet, and gut-friendly perfect for when I want a dessert without discomfort. Honestly, but it’s gentle enough for stomach ulcer friendly desserts.

Prep Time: 5 minutes
Cook Time: 25–30 minutes
Difficulty: Easy
Serves: 2–3

Why You’ll Love This Recipe

Rice pudding is a classic dessert, and using coconut milk makes it extra creamy while staying low-FODMAP and easy on digestion. I like it as a sweet treat after dinner or even as a little breakfast dessert it’s filling, healthy, and satisfies my sweet cravings without any guilt.

Ingredients

½ cup white rice (short-grain works best)
1 cup canned coconut milk
1 cup water
2 tablespoons maple syrup or honey
1 teaspoon vanilla extract
½ teaspoon cinnamon (optional)
A pinch of salt
Toasted coconut or berries, for topping (optional)

Instructions

Rinse the rice under cold water to remove excess starch.
Cook the rice: In a medium saucepan, combine rice, coconut milk, water, and a pinch of salt. Bring to a gentle boil over medium heat.
Simmer gently: Reduce heat to low, cover partially, and let it simmer for 20–25 minutes, stirring occasionally, until the rice is tender and the mixture is creamy.
Sweeten: Stir in maple syrup (or honey) and vanilla extract. Add cinnamon if using.
Serve: Spoon into bowls and top with toasted coconut, fresh berries, or a sprinkle of cinnamon. Enjoy warm or chilled.

Pro Tips

Stir frequently toward the end to prevent sticking and achieve a creamy consistency.
For extra richness, you can replace ½ cup water with additional coconut milk.
This pudding keeps in the fridge for up to 3 days perfect for a quick gut-friendly dessert on busy days.
It’s naturally low-FODMAP and stomach friendly, making it a reliable option for anyone following a gastritis diet.

5. Blueberry Oat Crisp

Whenever I’m craving something fruity, warm, this blueberry oat crisp is my go-to. It’s naturally sweet, lightly spiced, and stomach friendly, making it one of my favorite gut-friendly desserts that feels without upsetting my tummy.

Prep Time: 10 minutes
Cook Time: 30 minutes
Difficulty: Easy
Serves: 2–3

Why You’ll Love This Recipe

This crisp is perfect for anyone looking for low-FODMAP desserts or stomach ulcer friendly desserts. The combination of soft, juicy blueberries with a crunchy oat topping hits that sweet-and-texture craving, and it’s healthy enough to feel guilt-free. I usually make a small batch, so I don’t have leftovers tempting me the next day although it reheats beautifully!

Ingredients

For the filling:

1 cup fresh or frozen blueberries
1 teaspoon lemon juice (optional, skip if citrus irritates your stomach)
1 teaspoon maple syrup

For the oat topping:

½ cup rolled oats
2 tablespoons almond flour
1 tablespoon coconut sugar or brown sugar
1 teaspoon cinnamon
2 tablespoons melted coconut oil or unsalted butter
Pinch of salt

Instructions

Preheat your oven to 350°F (175°C).
Prepare the filling: In a small bowl, toss the blueberries with lemon juice (if using) and maple syrup. Spread evenly in a small baking dish.
Make the topping: In another bowl, mix oats, almond flour, coconut sugar, cinnamon, and salt. Stir in melted coconut oil or butter until crumbly.
Assemble: Sprinkle the oat mixture evenly over the blueberries.
Bake: Place in the oven and bake for 25–30 minutes, until the topping is golden and the blueberry juices are bubbling.
Serve: Let cool slightly before serving. I love mine warm with a dollop of coconut yogurt for extra creaminess.

Pro Tips

Swap blueberries with raspberries or strawberries for variety, just be mindful of acidity if following a stomach ulcer friendly diet.
Make sure to use ripe berries they’re naturally sweet and easier on the stomach.
This dessert keeps in the fridge for 2–3 days and can be gently reheated.
Perfect for leaky gut friendly desserts, this crisp is a sweet treat that feels decadent without upsetting your digestion.

6. Pumpkin Pie Smoothie

I’ve always loved pumpkin spice flavors, but sometimes traditional pumpkin desserts can feel heavy on the stomach. That’s why I created this pumpkin pie smoothie it’s creamy, lightly sweet, and gut-friendly, making it a perfect stomach friendly sweet treat that I enjoy even for breakfast!

Prep Time: 5 minutes
Cook Time: 0 minutes
Difficulty: Very easy
Serves: 1–2

Why You’ll Love This Recipe

This smoothie is a wonderful way to enjoy healthy desserts without upsetting your stomach. It’s naturally low-FODMAP, soothing, and packed with autumn flavors. I personally love it on chilly mornings or as a light, stomach ulcer friendly dessert in the afternoon.

Ingredients

½ cup canned pumpkin puree (unsweetened)
1 cup unsweetened almond milk (or other low-FODMAP milk)
½ frozen banana (for natural sweetness)
1 teaspoon maple syrup (optional)
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ginger powder
Ice cubes (optional, for a thicker smoothie)

Instructions

Combine ingredients: In a blender, add pumpkin puree, almond milk, frozen banana, maple syrup, cinnamon, nutmeg, and ginger. Add ice cubes if you want a thicker, chilled smoothie.
Blend until smooth: Blend on high speed until creamy and well combined. Taste and adjust sweetness with a little more maple syrup if needed.
Serve immediately: Pour into a glass, sprinkle a pinch of cinnamon on top, and enjoy!

Pro Tips

For extra creaminess, you can add 1 tablespoon of almond butter it’s gentle on the stomach and adds a nutty flavor.
This smoothie can be a leaky gut friendly dessert as it’s easy to digest and nourishing.
Keep it low-FODMAP by avoiding high-FODMAP milk or sweeteners like honey if your stomach is sensitive.
It’s great for gastritis diet followers looking for a safe, delicious sweet treat.

I love starting my day with this smoothie because it’s lightly spiced, and naturally sweet it feels like a dessert for breakfast but keeps my stomach happy.

7. Coconut Macaroons

I’ve always had a soft spot for coconut macaroons they’re chewy, sweet. The best part? This version is stomach friendly and gut-friendly, so I can enjoy a sweet treat without worrying about upsetting my digestion.

Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: Easy
Serves: 8–10 macaroons

Why You’ll Love This Recipe

Coconut macaroons are naturally low-FODMAP and perfect for anyone following a gastritis diet or looking for leaky gut friendly desserts. They’re light, chewy, and delicious, making them a go-to.

Ingredients

2 cups unsweetened shredded coconut
¼ cup maple syrup
1 teaspoon vanilla extract
2 large egg whites
Pinch of salt
Optional: 2 tablespoons dark chocolate chips (check for low-FODMAP tolerance)

Instructions

Preheat your oven to 325°F (165°C) and line a baking sheet with parchment paper.
Mix wet ingredients: In a medium bowl, whisk egg whites, maple syrup, and vanilla extract until frothy.
Combine with coconut: Add shredded coconut and a pinch of salt. Stir until everything is evenly coated. If using chocolate chips, fold them in gently.
Form macaroons: Using a tablespoon, scoop small mounds onto the prepared baking sheet, shaping them into little towers.
Bake: Bake for 12–15 minutes, until the edges turn golden brown but the centers remain soft.
Cool: Let the macaroons cool completely on the baking sheet they firm up slightly as they cool.

Pro Tips

For extra flavor, sprinkle a little cinnamon or nutmeg into the mixture.
Store in an airtight container at room temperature for up to 3 days. They also freeze well for longer storage.
These are perfect stomach ulcer friendly desserts, sweet but gentle.
To make them vegan, you can experiment with aquafaba (chickpea water) instead of egg whites, but texture may vary slightly.

8. Mango Coconut Sorbet

I love mango season, and this mango coconut sorbet has become one of my all-time favorite stomach friendly desserts. It’s light, refreshing, and gut-friendly sweet treat on a hot day. Honestly, it’s gentle enough for anyone following a low-FODMAP or gastritis diet.

Prep Time: 10 minutes
Freeze Time: 3–4 hours
Difficulty: Easy
Serves: 2–3

Why You’ll Love This Recipe

Sorbet is one of my go-to healthy desserts because it’s creamy and fruity without using heavy dairy. The combination of mango and coconut milk makes it rich in flavor but easy on the stomach. I often enjoy it as a summer dessert or a refreshing snack that doesn’t leave me feeling bloated.

Ingredients

2 ripe mangoes, peeled and chopped (about 2 cups)
1 cup canned coconut milk (full-fat for creaminess)
2 tablespoons maple syrup (adjust to taste)
1 teaspoon lime juice (optional, skip if citrus irritates your stomach)
Pinch of salt

Instructions

Blend the ingredients: In a blender, combine mango, coconut milk, maple syrup, lime juice (if using), and a pinch of salt. Blend until smooth and creamy.
Taste and adjust: Check sweetness and add a little more maple syrup if needed.
Freeze: Pour the mixture into a shallow freezer-safe container. Freeze for 3–4 hours, stirring every hour to prevent ice crystals and keep it smooth.
Serve: Scoop into bowls or cups and enjoy! Garnish with a few fresh mango cubes or a sprinkle of toasted coconut if desired.

Pro Tips

For an extra creamy texture, you can add 1–2 tablespoons of full-fat coconut yogurt.
Make sure your mangoes are ripe for natural sweetness less sugar is needed, making it even more gut-friendly.
This sorbet is naturally stomach ulcer friendly, low-FODMAP, and perfect for leaky gut friendly desserts.
Keep leftovers in the freezer, but let it sit for a few minutes at room temperature before scooping for a smooth texture.

9. Almond Butter Energy Balls

I’ve always loved having a healthy sweet snack ready for when I’m craving something sweet but don’t want to upset my stomach. These almond butter energy balls are my favorite gut-friendly dessert yet they’re completely stomach friendly and easy to grab on the go.

Prep Time: 10 minutes
Chill Time: 30 minutes
Difficulty: Very easy
Makes: 10–12 balls

Why You’ll Love This Recipe

These little bites are packed with flavor, healthy fats, and a touch of sweetness perfect for anyone on a gastritis diet or looking for leaky gut friendly desserts. I like them as a post-workout snack, afternoon pick-me-up, or just when I need a little low-FODMAP sweet treat that won’t irritate my stomach.

Ingredients

½ cup almond butter (smooth or crunchy, your preference)
¼ cup rolled oats (gluten-free if needed)
2 tablespoons maple syrup or coconut nectar
1 teaspoon vanilla extract
2 tablespoons unsweetened shredded coconut
1 tablespoon chia seeds (optional, for extra gut-friendly fiber)
Pinch of salt

Instructions

Mix the ingredients: In a medium bowl, combine almond butter, oats, maple syrup, vanilla extract, shredded coconut, chia seeds, and a pinch of salt. Stir until everything is well combined and forms a sticky dough.
Form balls: Using your hands or a small cookie scoop, roll the mixture into 1-inch balls and place them on a plate or baking sheet.
Chill: Refrigerate for at least 30 minutes to help them firm up.
Serve: Enjoy as a quick snack or gut-friendly dessert anytime you need a sweet boost!

Pro Tips

Add a few mini dark chocolate chips for a touch of indulgence I like to keep it minimal so it stays gentle on the stomach.
Store in an airtight container in the fridge for up to a week. They also freeze well for longer storage.
Perfect for stomach ulcer friendly desserts no added sugar overload, easy to digest, and satisfying.
You can swap almond butter with peanut or sunflower seed butter if needed, just make sure it’s smooth and natural.

Honestly, they’re my little secret for enjoying dessert without guilt or tummy trouble!

10. Poached Pears with Ginger

I’ve always found poached pears to be the perfect stomach friendly dessert elegant, light, and naturally sweet. Honestly, it feels fancy but is super simple to make at home!

Prep Time: 10 minutes
Cook Time: 20 minutes
Difficulty: Easy
Serves: 2–3

Why You’ll Love This Recipe

Poached pears are a classic dessert that works wonderfully for a gastritis diet or anyone looking for leaky gut friendly desserts.

Ingredients

3 firm ripe pears, peeled, halved, and cored
2 cups water
¼ cup maple syrup (or adjust to taste)
1 teaspoon grated fresh ginger
1 cinnamon stick
1 teaspoon vanilla extract (optional)
Pinch of salt
Optional garnish: toasted coconut, crushed nuts, or a drizzle of coconut cream

Instructions

Prepare the poaching liquid: In a medium saucepan, combine water, maple syrup, grated ginger, cinnamon stick, vanilla extract (if using), and a pinch of salt. Bring to a gentle simmer over medium heat.
Poach the pears: Carefully add pear halves to the simmering liquid. Reduce heat to low and cover. Let the pears cook for 15–20 minutes, turning occasionally, until tender but not mushy.
Cool slightly: Remove the pears from the poaching liquid and let them cool slightly in the pan. You can also reduce the poaching liquid over medium heat for a few minutes to create a syrup for drizzling.
Serve: Arrange pears on plates, drizzle with the syrup, and garnish with toasted coconut or crushed nuts if desired.

Pro Tips

Choose firm pears like Bosc or Anjou for the best texture; they hold their shape during poaching.
This is naturally stomach ulcer friendly and gentle on digestion the warm spices are soothing without irritation.
You can make the poaching liquid ahead of time and store in the fridge; simply reheat before serving.
Serve warm for cozy comfort or chilled for a refreshing, elegant gut-friendly dessert.

I love serving this when I want a healthy dessert that is still gentle on my stomach. The combination of soft pears and fragrant ginger makes it feel like a little treat you can enjoy any time without any guilt or tummy upset.