Before you send your little trick or treaters out there (or maybe you are the candy monster yourself), your best strategy is to know the low FODMAP candy and chocolates you can indulge in while still adhering to your low FODMAP diet.
Sugar (as in pure, white granulated sugar) is low FODMAP, which often surprises people, and while we think of sugar as being synonymous with candy, there are many other types of sweeteners and additional ingredients to steer clear of.
In general, keep candy portions small - and we know it is easy to over-indulge. Try to stick with servings totaling 25 to 50 g of sugar or less, so check labels! Go with the lower amount if your low FODMAP diet is usually fairly low in sugar. Your own experience and reaction to sugar should be used as a guide, as well.
If you are working with a registered dietitian, certainly check with them and also listen to your own body’s response. If you know that a particular ingredient or candy does not agree with your digestive system, then do not consume.
First, the Good News
Let’s read labels and talk about what we CAN have in our low FODMAP candy or chocolate:
Sugar, cane sugar, evaporated cane sugarMaple syrup, maple sugarDextroseMaltodextrinGlucose, glucose syrup and glucose-fructose (just not fructose-glucose, which is different and has a higher fructose level)GelatinPectin (any source, even apple)Chocolate (dark, milk and white in small portions)Cocoa, cocoa butterLecithin (even soy based)Fats and oilsConfectioners’ glazeVanilla extractInvert sugar (suggested 10 g or less)Molasses and honey (if low on ingredient list)Wheat starch (yes, in small amounts)CornstarchCitric acidVarious waxes, such as carnauba, which is common in candiesFlavors, both artificial and natural: some flavorings in savory foods can be derived from problematic high FODMAP sources, such as garlic and onion. In general, the flavorings used in candies will be from low FODMAP sources, the carbohydrate components from those sources are not present and/or are in such small amounts per small servings of candy that you should be okay.Colors: these have not been tested but will be in small amounts and are considered okayLeave On The Shelf
Here are some high FODMAP ingredients often found in candies. Steer clear of any candies with these ingredients:
- High fructose corn syrup (HFCS)
- Fructose or fructose-glucose
- Sorbitol, mannitol, xylitol, maltitol and erythritol
- Agave
- Inulin, chicory root
- Concentrated fruit juices or purées made from high FODMAP fruits (but really any derivation can be a problem as they are concentrated)
- Any high FODMAP fruit content (watch for pear, apple, mango, blackberry etc.)
Good Bets
Many old-fashioned lollipops are fine, as are small “fun size” chocolates. Gummy candies, from bears to Swedish fish are okay, too. Even the sour kind of gummy candies can be low FODMAP - but always check labels! Many hard candies, such as Jolly Ranchers, are low FODMAP candy as are many peanut butter cups. Marshmallows, if made without HFCS or extra fiber, are okay in small quantities.
Consider this a starter list - now get your costume on! Remember to eat your Halloween low FODMAP candy and low FODMAP chocolate in moderation!
FAQs
Gummy candies, from bears to Swedish fish are okay, too. Even the sour kind of gummy candies can be low FODMAP - but always check labels! Many hard candies, such as Jolly Ranchers, are low FODMAP candy as are many peanut butter cups. Marshmallows, if made without HFCS or extra fiber, are okay in small quantities.
Are Haribo sweets low in FODMAP? ›
Many common candies, including soft candy (e.g., Haribo gummy bears), hard candy (e.g., Dum Dums), chocolates (e.g., Kit Kats, Reeses Pieces, and Milky Ways), and even some chewing gums (e.g., Extra Bubblegum) can all be high in FODMAP ingredients.
Can you eat Skittles on a low FODMAP diet? ›
Skittles contain sugar, which is a monosaccharide and considered low FODMAP when consumed in moderation.
Can you eat gummy bears on a low FODMAP diet? ›
Mannitol: Another sugar alcohol commonly found in gummy bears is mannitol. Like sorbitol, mannitol is high in FODMAPs and can lead to digestive symptoms in sensitive individuals. So, if you're adhering to a low FODMAP diet, it's important to avoid or limit your consumption of gummy bears.
What foods are surprisingly low FODMAP? ›
10 Low FODMAP Foods you Didn't Know you Could Eat
- Fruit. ...
- Cheese. ...
- Greek yoghurt. ...
- Strawberry jam. ...
- Beer and wine. ...
- Chickpeas. ...
- Dark chocolate. ...
- Sugar (sucrose)
These are the candies we recommend – in moderation, of course.
- Atomic Fireballs.
- Boston Baked Beans.
- Butterfingers.
- Circus Peanuts.
- Conversation Hearts.
- Dove Promises Silky Smooth Dark.
- Dum Dums (lollipops)
- Haribo Gummi Bears.
Coca-cola Zero Sugar. This product is likely low FODMAP.
Is Starburst a FODMAP? ›
No. This product is not low FODMAP as it lists 3 ingredients that are likely high FODMAP at 1 serving and 1 ingredient that could be moderate or high FODMAP depending on source or serving size.
Are peanut M&M low FODMAP? ›
Peanut M&M's contain lactose which isn't low FODMAP. But if you use use dairy-free chocolate chips instead of Peanut M&M's then one cookie will now be lactose-free and low FODMAP.
Is peanut butter low in FODMAP? ›
Is peanut butter low FODMAP? Peanuts are low in FODMAPs, and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.
Most original (salted but not seasoned) corn chips are low FODMAP. Additionally, plain potato chips like Lays Classic or Ruffles Original are low FODMAP.
What sugar is OK on low FODMAP? ›
According to our low FODMAP food list, some safe sweeteners (in limited doses, of course) include: White Table Sugar. Brown Sugar. Palm Sugar.
Is M&M's low FODMAP? ›
No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 1 ingredient that could be moderate or high FODMAP depending on source or serving size.
What chocolate can you eat on low FODMAP diet? ›
Dark chocolate: Half an ounce to no more than 3 ounces in a serving is considered to be low-FODMAPs. Milk chocolate and white chocolate: A half-ounce serving is considered low-FODMAP. At 1 ounce, the level of lactose increases to the point that it might cause you to have symptoms if you are lactose intolerant.
Can you eat mints on FODMAP diet? ›
The good news is that sugar is low FODMAP, meaning sugar-sweetened gums, mints, and cough drops are probably low FODMAP, unless other high FODMAP ingredients were added such as fructose. There are a whole slew of sugar-sweetened options available at grocery stores, both conventional and natural.
