Let's be honest - when you're managing IBS, the idea of a traditional cookie swap can feel more stressful than festive. Will there be anything you can actually eat? Will you have to awkwardly explain FODMAPs to everyone? Will you end up going home with a box of beautiful cookies that will make you sick?

But here's the thing: you absolutely deserve to participate in all the joyful holiday traditions, including cookie swaps. With a little planning and the right approach, you can host (or attend) a cookie swap that's inclusive, delicious, and doesn't leave anyone feeling left out or unwell.

Become a Patron!

The Ground Rules for a Low FODMAP Cookie Swap

Make it inclusive from the start. When you send out invitations, let people know this is a low FODMAP cookie swap and briefly explain what that means. You don't need to get into personal health details - just frame it as "We're keeping it gut-friendly this year!" Most people appreciate knowing there are dietary considerations, and it actually takes the pressure off anyone else who has restrictions.

Set clear guidelines. Ask participants to:

Avoid wheat flour, honey, high fructose corn syrup, and ingredients like inulin or chicory root
Skip dried fruits, apple-based ingredients, and pistachios
Use lactose-free dairy products or dairy alternatives
Provide a complete ingredient list with their cookies
Make at least 2-3 dozen cookies (enough for everyone to sample and take home)

Share recipes in advance. Create a shared document where everyone can post their recipe before the party. This way, people can review ingredients, ask questions, and ensure everything is truly low FODMAP. It also helps avoid duplicates and builds excitement.

Perfect Low FODMAP Cookie Recipes for Your Swap

Here are some of my favorite IBS Game Changer cookie recipes that are perfect for a cookie swap:

Classic Favorites:

Brown Butter Salted Chocolate Chip Cookies - Better than classic chocolate chip cookies.
Refrigerator Shortbread - So easy—and so good! Dip ‘em in chocolate and sprinkles for that festive touch.
Cranberry Almond Biscotti - A holiday twist on the classic dunker.

Classics with a Twist:

Chocolate Dipped Peanut Butter Rice Crispie Treats - Everyone loves a Rice Crispie treat. Add peanut butter, dip it in chocolate, and you’ve got a winner!
Chocolate Oatmeal Cookies - Who doesn’t love an oatmeal cookie? And sandwich it with chocolate for the win.

Fun & Festive:

Peppermint Bark Shortbread - Putting those holiday candy canes to good use!
Santa’s Favorite Chewy Ginger Cookies - They’re Santa’s favorite. Need I say more?

No-Bake Options:

Preacher Cookies - For those who want to participate without turning on the oven.
Chocolate Hazelnut Cranberry Clusters - Not exactly a “cookie” but a great item for a cookie swap.

Find all my low FODMAP cookie recipes right here!

How to Actually Host the Swap

Setting up your space: Create a beautiful display area where everyone can arrange their cookies. Use tiered stands, cake plates, or even wooden boards to create different levels. Label each batch with the cookie name, baker's name, and a copy of the ingredient list. This isn't just helpful for dietary concerns - it also makes everything feel special and organized.

The exchange system: Give everyone a decorative box or container when they arrive (you can find affordable ones at craft stores, or ask guests to bring their own). Let people circulate and choose cookies throughout the party rather than doing a formal "everyone goes at once" swap. This keeps things relaxed and allows for chatting and tasting.

Make it an event, not just an exchange:

Serve low FODMAP hot chocolate, coffee, or festive mocktails
Play holiday music
Have a "best presentation" or "most creative flavor" vote
Set up a photo backdrop for people to show off their cookie haul
Consider a white elephant gift exchange or ornament swap as an additional activity

The tasting station: Set up a separate area with small plates where people can sample cookies during the party. Not every cookie needs to be taken home - sometimes people just want to try a bite! This also helps if someone made a smaller batch or if a recipe didn't turn out perfectly.

Managing the Mix (When Not Everyone is Low FODMAP)

If you're hosting a mixed group where some people don't have dietary restrictions, you have options:

Option 1: Fully Low FODMAP - Request that all cookies be low FODMAP. Frame it as an opportunity to try something new and expand everyone's baking repertoire.

Option 2: Separate Stations - Have a clearly marked low FODMAP section and a separate "traditional" section. This works, but be prepared for potential cross-contamination and the emotional challenge of watching people enjoy things you can't have.

My honest take: I prefer Option 1. When you're hosting, you get to set the theme. People are surprisingly open to trying new baking challenges, and it ensures nobody feels left out. Plus, most low FODMAP cookies taste so good that guests won't even realize they're "restricted."

What to Do When You're a Guest at a Traditional Cookie Swap

If you're invited to a cookie swap that isn't low FODMAP friendly:

Communicate early: Let the host know about your dietary needs and offer to bring low FODMAP options. Ask if you can include a card with your cookies explaining they're gut-friendly, in case others have similar needs.

Bring extras: Make enough low FODMAP cookies that you can trade exclusively for your own and have plenty to take home. You're essentially creating your own sub-swap.

Don't feel obligated to participate: If the event won't accommodate you and you'll end up with cookies you can't eat, it's okay to politely decline. Sugge...

Blog - IBS Game Changer

Message History

Add new keyword

Delivery option(s)