All About Low FODMAP Candy Ingredients – from a FODMAP Perspective
This list of low FODMAP candy ingredients was updated in September 2020 and based on U.S. based candy. Always check the labels of the candy you are about to eat, as they may differ. We made updates in April 2021 and added Easter candy.
This article is meant to be used in conjunction with our other candy article, on Low FODMAP Candy for Halloween.
This list was written by Dédé in conjunction with our Monash University trained Success Team RD Vanessa Vargas and is simply meant as a guide.
Vanessa’s notes are italicized where she offers serving size recommendations.
How To Use This List
The purpose of this list is for you to see the ingredients of the candies that we have placed in categories that we call Low(er) FODMAP, High FODMAP and Try If You Feel Daring. The idea is that the low(er) FODMAP candies will have the best bet at sitting well with your GI system.
Steer clear of the High FODMAP candies and if your digestion is feeling pretty stable and you really want to try a Twizzler or a Nestlés Crunch, which are listed in the Try If You Feel Daring category, then do so with caution.
We initially prepared this list for Halloween, but of course you can use it as a guide any time you are tempted by a piece of candy…we have recently added info on jelly beans and Cadbury Creme Eggs for you Easter candy fanatics.
Use in conjunction with our companion article – Low FODMAP Candy for Halloween.
Low(er) FODMAP Candies
These are the candies we recommend – in moderation, of course.
Atomic Fireballs: Sucrose, contains less than 2% of the following: food starch modified (corn), artificial flavor, carnauba wax, acacia (gum arabic), titanium dioxide (color), red 40 lake. Practice moderation. Maybe 3 per serving.
Boston Baked Beans by the Ferrara Candy Corporation: Sugar, Peanuts, Corn Syrup, Corn Starch, Gum Arabic, Contains Less than 2% of the Following: Artificial Flavor, Confectioners Shellac, Beeswax, Carnauba Wax, Yellow 5, Yellow 6, Red 40, and Blue 2. **Contains: Peanut Ingredients. Maximum 20 to 25 per serving.
Butterfingers: Corn syrup, sugar, ground roasted peanuts, hydrogenated palm kernel oil, cocoa, molasses, and less than 1% of dairy product solids, confectioner’s corn flakes, nonfat milk, salt, soy lecithin, soybean oil, cornstarch, natural flavors, monoglycerides, tbhq (preservative) and citric acid (to preserve freshness), annatto color. Start off with half a full-size bar or 1 to 2 fun size bars, or the equivalent of 3 to 4 bites.
Cadbury Mini Eggs (for Easter!): Milk chocolate (sugar, milk, cocoa butter, chocolate, lactose, soy lecithin, PGPR emulsifier, artificial and natural flavors), sugar, Contains 2% of less of: Cornstarch, Gum Acacia, corn syrup, artificial color (Yellow 6 Lake, Blue 2 Lake, Yellow 5, Blue 2, Red 40), Milk Fat, Invert Sugar, Nonfat Milk, Artificial Flavor, Sodium Bicarbonate, Salt. Try around 3 to start.
Circus Peanuts: Sugar, Corn Syrup, Gelatin, Pectin, Artificial Flavor, Color Added (Includes Yellow 6, Yellow 5, Red 40). Allergen Statement: This product does not contain peanuts. Maybe 4 pieces max.
Conversation Hearts: Sugar, Corn Syrup, Corn Starch, Gelatin, Modified Food Starch, Natural & Artificial Flavors, Gum Arabic, Xanthan Gum, FD&C Colors (Red 3, Red 40, Yellow 5, Yellow 6, Blue 1). Maybe 6 to 8 pieces max.
Dove Promises Silky Smooth Dark: Semisweet Chocolate (Sugar, Chocolate, Chocolate Processed With Alkali, Cocoa Butter, Milkfat, Soy Lecithin, Natural And Artificial Flavors). Limit to 3 pieces (24 g total).
Dum Dums (lollipops): Sugar, Corn Syrup, Citric Acid, Malic Acid, Artificial Flavor, Color Added. Limit to 4 to 5.
Haribo Gummi Bears: Glucose syrup (from wheat or corn), sugar, gelatin, dextrose (from wheat or corn), citric acid, corn starch, , artificial and natural flavors, palm kernel oil, carnauba wax, white beeswax, yellow beeswax, artificial colors. Limit to 13 gummi bears.
Haribo Sour Goldbears: Corn syrup, sugar, gelatin, dextrose, citric acid, malic acid, calcium citrate, sodium malate, corn starch, artificial and natural flavors, artificial colors and carnauba wax. Limit to 13 gummi bears.
Jelly Beans: such as Brach’s brand. Sugar, Corn Syrup, Modified Food Starch (Corn), Cornstarch, Natural and Artificial Flavors, Confectioner’s Glaze, Carnauba Wax, Beeswax, Red 40, Blue 1, Yellow 5, Yellow 6, Red 3. Limit to 3 or 4 pieces. Note that Brach’s jelly beans are large. If you are eating “Jelly Belly” style, tiny jelly beans, you can try more. Eat to your tolerance.
Jolly Ranchers: Corn Syrup, Sugar, Contains 2% or less of: Malic Acid, Natural and Artificial Flavor, Artificial Color Red 40, Blue 1, Yellow 5, Yellow 6. Limit to 3 to 4.
Junior Mints: Sugar, Semi-Sweet Chocolate (Sugar, Chocolate Processed with Alkali, Cocoa Butter, Soy Lecithin-An Emulsifier, Vanillin-An Artificial Flavor), Corn Syrup, Confectioner’s Glaze, Food Starch-Modified, Peppermint Oil, Invertase (An Enzyme). Limit to 12 mini mints!
Justin’s Dark Chocolate Peanut Butter Cups (full size cups): Organic Dark Chocolate (Organic Evaporated Cane Sugar, Organic Chocolate Liquor*, Organic Cocoa Butter*, Organic Soy Lecithin, Organic Vanilla), Organic Peanuts, Organic Powdered Evaporated Cane Sugar, Organic Peanut Flour, Organic Palm Fruit Oil**, Organic Cocoa Butter, Organic Vanilla Flavor, Sea Salt, Organic Soy Lecithin. Limit to 1 full-size PB cup (20 g) and increase based on tolerance.
Justin’s Milk Chocolate Peanut Butter Cups (full size cups): Organic Milk Chocolate (Organic Evaporated Cane Sugar, Organic Cocoa Butter*, Organic Whole Milk Powder, Organic Chocolate Liquor*, Organic Soy Lecithin, Organic Vanilla), Organic Peanuts, Organic Powdered Evaporated Cane Sugar, Organic Peanut Flour, Organic Palm Fruit Oil**, Organic Cocoa Butter, Organic Vanilla Flavor, Sea Salt, Organic Soy Lecithin. Limit to 1 full-size PB cup (20 g).
Laffy Taffy: Corn syrup, sugar, palm oil, and less than 2% of mono- and Diglycerides, hydrogenates cottonseed oil, salt, soy lecithin, artificial flavor, artificial colors. Limit to 3 mini pieces.
Lifesavers: PepOmint and WintOgreen: Sugar, Corn Syrup, Natural and/or Artificial Flavor, Stearic Acid. Limit to 6.
Marshmallows: Corn syrup, sugar, modified cornstarch, dextrose, water, contains less than 2% gelatin, tetrasodium pyrophosphate (whipping aid), natural and artificial flavor, Blue 1. For standard size limit to 4 to 5.
Mounds: Corn syrup, semisweet chocolate (chocolate, sugar, milk fat, lecithin, PGPR (emulsifier), vanillin, milk) Coconut, sugar, <2% salt, hydrolyzed milk protein, sodium metabisulfite. Limit to ½ of a full size bar or 1 to 2 snack size bars.
Mr. Goodbar: Milk chocolate (sugar, cocoa butter, chocolate, nonfat milk, milk fat, soy lecithin, salt, PGPR, emulsifier, vanillin, artificial flavor), peanuts. Limit to ¼ of a full size bar or 1 fun size.
NECCO Wafers: Sugar, corn syrup, gelatin, natural and artificial flavors, vegetable gums (gum tragacanth, gum arabic, xanthan), chocolate*, citric acid, FD&C (yellow 5, yellow 6, red 3, red 40). Limit to 10 to 15 wafers.
Nerds: Dextrose, sugar, malic acid, and less than 2% of corn syrup, artificial flavors, carnauba wax, color added, carmine color, blue 1, blue 1 lake, blue 2, blue 2 lake, red 40, red 40 lake, yellow 5, yellow 6, yellow 6 lake. May contains eggs. Limit to about 1 ½ tablespoons.
Peeps: Sugar, corn syrup, gelatin, contains less than 0.5% of the following ingredients: yellow #5 (Tartrazine), potassium sorbate (a preservative), natural flavors, carnauba wax. Limit to 3 to 4 peeps.
Reese’s Pieces: Sugar, partially defatted peanuts: partially hydrogenated vegetable oils (palm kernel oil and soybean oil), reduced minerals whey (milk), dextrose, contains 2% or less of: corn syrup, artificial color (blue 1 lake, red 40 lake, yellow 5 lake, yellow 6 lake), salt, soy lecithin, resinous glaze, modified food starch, artificial flavor, carnauba wax and cornstarch. Limit to 20 to 25 pieces.
Skittles: Sugar, corn syrup, hydrogenated palm kernel oil; less than 2% of: Citric Acid, Tapioca Dextrin, Modified Corn Starch, Natural and Artificial Flavors, Colors (Red 40 Lake, Titanium Dioxide, Red 40, Yellow 5 Lake, Yellow 5, Yellow 6 Lake, Yellow 6, Blue 2 Lake, Blue 1, Blue 1 Lake), Sodium Citrate, Carnauba wax. Limit to 15 to 20 skittles.
Smarties: EDextrose, Citric Acid, Calcium Stearate, Natural and Artificial Flavors, Colors (Red 40 Lake, Yellow 5 Lake, Yellow 6 Lake, Blue 2 Lake). Limit to 2 rolls.
Sno-Caps: Semi-Sweet Chocolate (Sugar, Chocolate, Cocoa Butter, Milkfat, Soy Lecithin, Natural Flavors), Sugar, Cornstarch, Confectioner’s Glaze, Carnauba Wax. Limit to 1 to 2 tablespoons.
Sour Patch Kids: Sugar, Corn Syrup, Modified Corn Starch, Tartaric Acid, Citric Acid, Natural and Artificial Flavors, Yellow 5, Yellow 6, Red 40, Blue 1. Limit to 6 to 8 pieces.
Swedish Fish: Sugar, invert sugar, corn syrup, modified corn starch, citric acid, white mineral oil, artificial flavors, red 40, and carnauba wax. Limit to 2 to 3 pieces.
Sweet Tarts: Dextrose, Maltodextrin, Malic Acid, and Less Than 2% of Calcium Stearate, Natural Flavors, Blue 1 Lake, Blue 2 Lake, Red 40 Lake, Yellow 5 Lake. Limit to 6 to 8 pieces.
High FODMAP Candies
We recommend that you do not eat these candies. Or, at least know what you are getting into…
Cadbury Crème Eggs: Milk Chocolate (sugar, milk, chocolate, cocoa butter, milk fat, nonfat milk, lecithin, natural flavor, artificial flavor), Sugar, Corn Syrup, High Fructose Corn Syrup, Contains 2% or Less of: Artificial color Yellow 6, Artificial Flavor, Calcium Chloride, Egg Whites.
Kit Kat: Sugar, wheat flour, nonfat milk, cocoa butter, chocolate, palm kernel oil, lactose (milk), milk fat, contains 2% or less of: soy lecithin, PGPR, emulsifier, yeast, vanillin, artificial flavor, salt, sodium bicarbonate. Manufactured in facility that also processes peanuts.
Milk Duds: Corn syrup, sugar, vegetable oil (cocoa butter, palm, shea, sunflower and/or safflower oil), dextrose, nonfat milk, reduced protein whey (milk), chocolate, contains 2% or less of brown sugar, whey (milk) mono and diglycerides, sodium bicarbonate, milk fat, salt, resinous glaze, soy lecithin, tapioca dextrin, vanillin, artificial flavor.
Milky Way: Milk chocolate (sugar, cocoa butter, skim milk, chocolate, lactose, milkfat, soy lecithin, artificial flavor), corn syrup, sugar, hydrogenated palm kernel oil and/or palm oil, skim milk, less than 2% – milk fat, cocoa powder processed with alkali, malted barley, lactose, salt, egg whites, chocolate, artificial flavor.
Starbursts: Corn Syrup, Sugar, Hydrogenated Palm Kernel Oil, Fruit Juice from Concentrate (Apple, Lemon, Strawberry, Orange, Cherry), Less than 2% Citric Acid, Tapioca Dextrin, Gelatin, Modified Corn Starch, Natural and Artificial Flavors, Ascorbic Acid (Vitamin C), Coloring (Red 40, Yellow 5, Yellow 6, Blue 1).
Tootsie Rolls: Sugar, corn syrup, palm oil, condensed skim milk, cocoa, whey, soy lecithin, and artificial and natural flavors.
Twix: Milk Chocolate 37%, Biscuit 32%, and Caramel 31%. Ingredients: Sugar, Glucose Syrup (Sources Include Wheat), Flour (Sources include Wheat), Milk Solids, Vegetable Fat, Cocoa Butter, Cocoa Mass, Emulsifier (Soy Lecithin), Cocoa Powder, Salt, Natural Flavour (Vanilla Extract).
Try If You Are Feeling Daring
For this category, Vanessa recommends trying a small piece to assess your own tolerances. Note that many of these come in “fun” size mini portions, which might be a great place to start.
Almond Joy: Corn syrup, Milk chocolate (sugar, cocoa butter, chocolate, milk, lactose, milk fat, nonfat milk, lecithin, PGPR (emulsifier)) Coconut, sugar, almonds, <2% vegetable oil, cocoa, whey, salt, hydrolyzed milk protein, lecithin, sodium metabisulfite.
Dove Promises Silky Smooth Milk: Milk Chocolate (Sugar, Cocoa Butter, Chocolate, Skim Milk, Milkfat, Lactose, Chocolate Processed With Alkali, Soy Lecithin, Natural And Artificial Flavors).
Heath Bar: Milk chocolate (sugar, cocoa butter, chocolate, non fat milk, milk fat, lactose, salt, soy lecithin, vanillin, artificial flavor), sugar, palm oil, dairy butter (milk), almonds (roasted in cocoa butter and/or sunflower oil), contains 2% or less of: salt, artificial flavor, soy lecithin.
Hershey’s Bar: Milk chocolate (sugar, milk, chocolate, cocoa butter, lactose, milk fat, soy lecithin, PGPR, emulsifier, vanillin, artificial flavor).
M & M’s: Milk chocolate (sugar, chocolate, skim milk, cocoa butter, lactose, milkfat, soy lecithin, salt, artificial flavor), sugar, cornstarch, less than 1% – corn syrup, dextrin, coloring (includes Blue 1 Lake, Yellow 6, red 40, Yellow 5, Blue 1, Red 40 Lake, Blue 2 Lake, Yellow 6 Lake, Blue 2), gum acacia. Contains milk and soy. May contain peanuts.
Mars Bars: Contains Milk Chocolate 40%, Nougat 33% and Caramel 27%. Ingredients: Sugar, Glucose Syrup (Sources include Wheat), Milk Solids, Vegetable Fat, Cocoa Butter, Cocoa Mass, Barley Malt Extract, Cocoa Powder, Emulsifier (Soy Lecithin), Salt , Egg White, Natural Flavour (Vanilla Extract).
Nestlés Crunch: Sugar, cocoa butter, crunchy cereals 15% (rice flour, sugar, corn flour, malt BLE, BLE gluten, cocoa, salt, powdered skim MILK), cocoa mass, whole Milk Powder, Skim Milk powder WHEY powder, anhydrous fat milk, emulsifier (sunflower lecithin), natural vanilla flavor. Traces: nuts.
Reese’s Peanut Butter Cups (full size): Milk chocolate (sugar, cocoa butter, chocolate, nonfat milk, milk fat, lactose, soy lecithin, PGPR, emulsifier), peanuts, sugar, dextrose, salt, TBHQ (preservative).
Skor: Milk chocolate (sugar, cocoa butter, chocolate, non fat milk, milk fat, lactose, soy lecithin, salt, vanillin, artificial flavor), sugar, dairy butter (milk), almonds (roasted in cocoa butter and/or sunflower oil), milk, salt.
Snicker’s: Milk chocolate (sugar, cocoa butter, chocolate, skim milk, lactose, milkfat, soy lecithin, artificial flavor), peanuts, corn syrup, sugar, palm oil, skim milk, lactose, salt, egg whites, artificial flavor.
Three Musketeers: Milk chocolate (sugar, chocolate, cocoa butter, skim milk, lactose, milkfat, soy lecithin), sugar, corn syrup, hydrogenated palm kernel oil and/or palm oil, less than 2% – cocoa powder processed with alkali, salt, egg whites, artificial and natural flavors.
Twizzlers (classic strawberry): Corn syrup, wheat flour, sugar, cornstarch, contains 2% or less of: palm oil, salt, artificial flavor, glycerin, citric acid, potassium sorbate (preservative), artificial color (red 40), and soy lecithin.
EAT CANDY IN MODERATION!
& Check out our article, Low FODMAP Candy for Halloween for additional information.
Are kit kats high FODMAP because of the wheat or something else? There’s these dark chocolate kit kats I’ve got my eye on, so less lactose.
Hi Amanda, Thank you for writing. We did not formally assess the dark chocolate Kit Kats. The classic milk chocolate Kit Kat was put in the HIGH category due to the wheat and multiple dairy ingredients. The dark chocolate version does appear to have less lactose, but it has some, and of course has the wheat. Perhaps it could bar placed in the Try If You Are Felling Daring category. Have you gone through Wheat and Lactose Challenges? Or at least are you familiar – and comfortable – with your reactions? And of course, your individual reactions will most likely be different from others who might be reading this. Maybe proceed with caution and moderation – and Happy Halloween!
Can I have black jelly beans?
Julie
Hi Julie, most jelly beans are fine. “Natural flavors”, which can occasionally be an issue, are typically in less than 2% on jelly bean labels, so anything that could be present is unlikely to cause a reaction. Your tolerances might vary, but in general, jelly beans are low FODMAP. Maybe start with half a dozen and see how you do! This goes for licorice and other flavors as they are all “flavored” and aren’t really relying on actual cherries or green apples, for instance.
Can I have licorice plant based. Is it ibs friendly and low FODMAP.
Sophia, this is hard to answer. If you are asking about actual licorice, it has not been lab tested individually, so no one knows. Please download the Monash and FODMAP Friendly apps so that, in the future, you will be able to easily look up this kind of info. If you are asking about candy that has licorice flavor, if it is artificial flavor there is no FODMAP issue (for that ingredient). This article might be of interest.
Thanks for the list. Can you explain to me why smarties only have a serving of two rolls? I don’t understand what the irritant in the ingredients. My daughter is type one diabetic, so she uses smarties regularly to bring her blood sugar up when she’s low, but she also needs to follow the Fodmap Diet, so I’m trying to find out if it really is two rolls and why. Smarties are super convenient to use to raise blood sugar because she could just took them in her pocket when she’s doing her long runs. Thanks!
Vanessa will answer as well, but I will mention a few things: the article is not aimed at diabetics or any one person – it is general information. If your daughter has used Smarties successfully – meaning it works with her FODMAP tolerance and blood sugar levels – then you already have your answer and you both know that it works for her. No need to change approach. Given that she is following the diet, is diabetic, and is athletic we hope that you are working with a RD personally who could also help you fine-tune anything – and who you could discuss this with in particular.
How about wine gums
We would need to see ingredients.
Why are these candy’s on the “try if you dare” list???
Which ingredients are “daring”?
They are all different, but most contain too much lactose. The Twizzlers contain wheat flour, and there are many indeterminate flavorings, which you can read about HERE.