These delicious low FODMAP rhubarb custard cups make the perfect dessert or snack. The tanginess of the rhubarb is balanced by the sweetness of the custard and the crunch of low FODMAP muesli. You can find my low FODMAP recipe for low FODMAP muesli here. This recipe does contain fruit, so make sure you divide it evenly into the recommended number of serves.
Note on custard: Commercially made custard is listed as high FODMAP for lactose in the Monash Low FODMAP app. You can make your own low FODMAP custard at home using custard powder and a low FODMAP milk. Avoid using instant custard powder that has milk based ingredients as these will contain higher levels of lactose (see buying tips for more info).
Buy a custard powder that does not include milk powder or whey powder. We used Edmonds Gluten Free Custard Powder which contained maize cornflour, colours (beta-carotene, riboflavin), salt and flavour. Or use our vanilla custard recipe.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Either choose a low FODMAP muesli or make your own at home. Or try one of our low FODMAP muesli or granola recipes. You can find these in our premium recipe area.
There are no gluten free tips for this recipe.
There are no dairy free tips for this recipe.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More