Low FODMAP anti inflammatory treats: Golden Cups

Low FODMAP anti inflammatory treats: Golden Cups

For the last 5 months I’ve consumed no sugars other than the natural ones found in fruit and starches.

I know how addictive sugar is but addictions are meant to be broken, no?

Cold turkey is a shocking and painful way to do it or you can ease slowly into it. If you get your body more adapted to eating fats and proteins it will start craving less sugar and starches.

Your diet changes the balance of bacteria and yeast in your body (the bad guys feast on sugars) and food cravings start to change.

This is what happened to me.

I’ve always had a sweet tooth growing up and when I was younger, but these days I don’t often crave sweet things.

If you struggle with digesting fat, it may be due to lack of bile production. Supplementing with digestive enzymes with oxbile will help you digest fats. My favorite brand with oxbile is this one.

While treats are no longer an addiction, they can be nice sometimes. And if there’s no added sugar in them then they won’t contribute to sugar cravings in the future.

One of my favorite treats that I enjoyed during my SIBO healing process were both sugar free and low FODMAP. I dreamed them up myself one day because I had to bring dessert to a pot luck that I could also eat.

I think these can be a great for when a sugar craving hits because they’re kinda sweet from the coconut and spices. And the coconut butter is so satisfying.

It also has some huge health benefits. It’s anti inflammatory and contains herbs that have been used for thousands of years to calm the digestive system.

It also really easy to make.

Let me introduce you to my latest invention: GOLDEN CUPS

The inspiration for these treats came from a popular hot beverage called “Golden Milk”.

It’s a hot, soothing beverage full of healing herbs from the Ayurveda traditional (the ancient medicine of India).

Cinnamon for example helps balance blood sugar and sugar cravings. Tumeric is very popular for it’s anti-inflammatory effects and ginger is one of the best digestive herbs you can take for nausea, stomach acid and indigestion. Cardamom is great for easing bloating.

Golden milk is simple to make. The base is your milk of choice. It can be regular dairy milk, or nut or coconut milk. You can also use tigernut milk. Get the tigernut milk recipe here.

Instead of using milk, I used coconut butter as my base, adding the typical golden milk spics and nothing else. Coconut butter is not the same as coconut oil or coconut cream. It is simply ground up coconut meat, so it makes a butter, just like grinding up nuts yields a nut butter.

These treats are so filling. I take them with me when I’ll be away from the house for a long time for a quick burst of energy when I’m hungry. All the benefits of golden milk and coconut in a portable snack.

It’s important to use good quality coconut butter. And my addition of wild vanilla powder. The vanilla adds so much flavor and sweetness. I use vanilla powder because it’s alcohol free and so tasty. I bought it here.

Golden Cup recipe


8 ounces or 1/2 cup of organic coconut butter. This is the brand I use because it’s super smooth and creamy.

1/2 teaspoon of tumeric

1/2 teaspoon of cinnamon

1/2 teaspoon of cardamom

1/4 teaspoon of black pepper (to help tumeric absorb)

1/2 teaspoon of vanilla powder (I use this one)

Silicon mini muffin trays


Melt the coconut butter by submerging the glass container in boiling water till it melts. Or if your coconut butter does not come in a glass jar, take it out of the container and heat it up in a pan.

Once the coconut butter has liquefied pour it in a bowl and mix in the spices one by one. I just use a regular spoon to mix it in.

After mixing in the spices you can transfer the mixture to the silicon mini muffin trays. Or you can use any silicon mold you have and like. I love these muffin tins because they are just the right size and will make about 12 to 24 cups depending on how thick you want them.

Put in refrigerator to cool for 1 hour. Enjoy.

Again, these make great travel snacks but you might want to put them in the freezer before taking them out for a long hot day. They may start to melt if the temp rises too much. They are fine at room temperature though.

Try them out and feel free to improvise. Mix in matcha green tea powder, fresh blueberries or even a bit of honey if you tolerate that.

What are some of your favorite low sugar, low FODMAP treats for IBS?

angelafavheadshotAngela Privin is proof that IBS is NOT an incurable disease or a disease at all. IBS is a body out of balance. It’s an invitation for change. After solving her own IBS mystery more than a decade ago Angela trained as a health coach to help others.

Angela uses both science and intuition to help people figure out what’s out of balance in their body. She works with lab tests, dietary changes, supplementation and nervous system rebalancing. Get help rebalancing your digestive system and solving your IBS mystery here.

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