Low-FODMAP Vegan Sandwich Cookies for a Healthy Gut This Holiday Season

The holiday season is synonymous with indulgent treats, but if you’re navigating digestive challenges or supporting a healthy pregnancy, choosing mindful, gut-friendly options can help you feel your best. These Low-FODMAP Vegan Sandwich Cookies are a delicious way to enjoy the holidays while prioritizing your gastrointestinal health.

Packed with wholesome ingredients like ground almonds, buckwheat flour, and berry chia jelly, this recipe is not only vegan and gluten-free but also kind to sensitive tummies.

Why Limit Sugar and Opt for Low-FODMAP Foods?

High-sugar and high-FODMAP foods (like those rich in fermentable carbs) can wreak havoc on digestion, especially for those with IBS or other gut sensitivities. Excess sugar can feed harmful bacteria, contributing to bloating, discomfort, and sluggish digestion. Limiting sugar and choosing low-FODMAP ingredients ensures your gut microbiome stays balanced and your digestion runs smoothly—even amidst holiday feasting.

For those who are pregnant, supporting gut health is even more crucial. Your gut is intricately connected to immune function, nutrient absorption, and hormonal regulation—all essential during pregnancy. A healthy gut microbiome can reduce inflammation, promote optimal nutrient intake, and even influence your baby’s microbiome, setting the stage for lifelong health.

Low-FODMAP Vegan Sandwich Cookies Recipe

Makes: 8 sandwich cookies

Prep Time: 15 minutes | Bake Time: 10 minutes

Ingredients

For the cookies:

• 2/3 cup ground almonds

• 1/2 cup buckwheat flour, plus extra for dusting

• Pinch of Himalayan pink salt

• 3 tbsp pure maple syrup

• 2 tbsp coconut oil, melted

• 1/2 tsp pure vanilla extract

For the filling:

• Berry chia jelly (store-bought or homemade*)

Directions

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. Combine dry ingredients. In a medium bowl, whisk together ground almonds, buckwheat flour, and salt.

3. Mix wet ingredients. In a separate bowl, stir together maple syrup, melted coconut oil, and vanilla extract.

4. Form the dough. Pour the wet mixture into the dry ingredients and stir until a soft dough forms. If the dough is too sticky, add a sprinkle of buckwheat flour.

5. Roll and cut. Lightly dust a surface with buckwheat flour. Roll out the dough to about 1/8-inch thickness. Use a cookie cutter to cut into shapes, re-rolling scraps as needed.

6. Bake. Arrange cookies on the prepared baking sheet and bake for 8–10 minutes, or until edges are golden. Cool completely before filling.

7. Assemble cookies. Spread a layer of berry chia jelly on the underside of one cookie, then sandwich with another. Repeat with remaining cookies.

Homemade Berry Chia Jelly

Mix 1 cup of low-FODMAP berries (like strawberries or blueberries) with 1 tbsp chia seeds and 1–2 tsp maple syrup. Mash the berries and let the mixture sit for 15 minutes to thicken.

Gut Health and Pregnancy

During pregnancy, your gut health impacts far more than just digestion. A balanced gut microbiome helps:

• Support immunity, protecting both mom and baby from illness.

• Enhance nutrient absorption, ensuring vital nutrients like folate and iron are effectively utilized.

• Prevent digestive discomfort, such as bloating or constipation, which are common during pregnancy.

• Prepare baby’s microbiome. A healthy maternal gut microbiome may help reduce your child’s risk of allergies and support their overall health.

By incorporating low-FODMAP, nutrient-rich recipes like this one into your holiday routine, you’re not only treating yourself to delicious moments of joy but also giving your gut—and your baby—a gift of wellness.

Happy holidays, and here’s to sweet treats with benefits!