FODMAPs—Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—are short-chain carbohydrates that can cause digestive distress in individuals with irritable bowel syndrome (IBS) and similar conditions. Candies often contain high FODMAP ingredients such as fructose, lactose, and certain polyols (sugar alcohols), making it essential to choose options wisely. We are going to show you how to have the sweet treats you love and crave!
You CAN Have Candy While Following The Low FODMAP Diet
There are many candies that you can enjoy while following the low FODMAP diet, even during the Elimination Phase (gummies, hard candies, and chocolates await). Whether Halloween is looming, Easter baskets are at hand, or you just want to know which candies you can have without triggering IBS symptoms, we have the information you need.
Common High FODMAP Ingredients in Candies
When selecting candies, it’s crucial to read and understand ingredient labels, assessing high FODMAP components that may trigger symptoms. Common high FODMAP culprits to avoid (if in large amounts) include high FODMAP sweeteners, in addition to other ingredients:
- High Fructose Corn Syrup: A sweetener high in fructose. This is not the same as corn syrup, which is low FODMAP.
- Fructose: Also called “fruit sugar”, this is a monosaccharide found within various sweeteners and sometimes listed as an ingredient itself.
- Honey: Naturally high in fructose. (Very small amounts are low FODMAP).
- Molasses: Contains significant amounts of fructose. (Very small amounts are low FODMAP).
- Agave Syrup: High in fructose content. (Very small amounts are low FODMAP).
- Yacon Syrup: A liquid sweetener that contains oligosaccharides.
- Fruit & Concentrated Fruit Juices: Especially if made from high FODMAP fruit. (Very small amounts are low FODMAP).
- Sugar Alcohols (Polyols): Such as sorbitol, mannitol, maltitol, and xylitol, commonly found in sugar-free candies.
- Lactose: Present in dairy ingredients like milk, butter, and cream. Large amounts are high FODMAP.
- Inulin & Chicory Root: High FODMAP.
Consuming these ingredients can lead to bloating, gas, and other gastrointestinal discomforts in sensitive individuals. Also, please read our article, What Is A Low FODMAP Serving Size?
Ingredients To Know About
Here are some ingredients to be aware of: some are appropriate during the low FODMAP Elimination Phase, and some are considered high FODMAP.
- Cane Sugar: White sugar is made from sugar cane; this is cane sugar. It contains no FODMAPs and is one of the most common low FODMAP sweeteners.
- Sucrose: This is simply the chemical name for sugar, as in white sugar.
- Isomalt: This has been lab tested by FODMAP Friendly and no FODMAPs were detected. This is because it is made up of 50% glucose, 25% mannitol, and 25% sorbitol. Since the polyols (the sugar alcohols) are never in excess of glucose, this is a low FODMAP product (there is conflicting information elsewhere online).
- Glucose: Considered low FODMAP.
- Glucose Syrup: Made from corn, wheat, or other grains, fruits, or vegetables; considered low FODMAP.
- Dextrose: Molecularly similar to glucose and considered low FODMAP. It is a simple sugar made from corn or wheat starch.
- Invert Sugar: This is a liquid sweetener made from 50% glucose and 50% fructose, therefore it is low FODMAP.
- Erythritol: Although this is a sugar alcohol, it is absorbed differently than others and often tolerated well. Research has shown that it can worsen fructose malabsorption.
- Saccharin: Low FODMAP.
- Aspartame & Neotame: Low FODMAP.
- Sucralose: Low FODMAP.
- Stevia: Low FODMAP.
- Monk Fruit: Low FODMAP.
- Allulose: Low FODMAP.
- Maple Syrup: Contains no FODMAPs.
- Rice Malt: Contains no FODMAPs.
- Confectioners Glaze: Contains no carbohydrates, therefore contains no FODMAPs.
Note on Non-Nutritive Sweeteners (NNS)
Non-nutritive sweeteners (NNS) are sugar substitutes that have a low-calorie content and are usually several hundred thousand times sweeter than regular white sugar. They include synthetic sweeteners such as acesulfame K, aspartame, cyclamate, saccharin and sucralose as well as natural sweeteners like monk fruit and stevia. Although non-nutritive sweeteners are considered low FODMAP, their effects on glucose intolerance, the activation of sweet taste receptors, and alterations to the composition of the intestinal microbiota are controversial.
We still don’t know how NNS affect gut health, especially long term, and there is a possibility that they can negatively impact it, therefore it is preferable to use caution and consume those sweeteners in moderation, even if they are considered low FODMAP. Please read our article, Explore And Ingredient: Sugars & Sweeteners for more information.
Flavors & Flavorings
Please read our in-depth article, How To Decipher Natural Flavors & Spices on Food Labels for the Low FODMAP Diet, written by a Monash University trained dietitian.
In brief, artificial flavors are low FODMAP.
Natural flavors and flavorings can be low or high FODMAP. The linked article above explains more, but generally, flavorings are in such small amounts that they are not likely to trigger symptoms.
Low FODMAP Candy Options
Hard Candies
Many hard candies are naturally low FODMAP, especially those free from high fructose corn syrup, polyols and artificial sweeteners. Options like peppermints and fruit-flavored hard candies are generally appropriate choices.
Sour hard candies typically just have the addition of citric acid, which is low FODMAP.
Lollipops
Everything that goes for hard candies, applies to lollipops, as long as they are plain, hard-candy style, like Dum Dums.
Gummies and Jellies
While many gummy candies contain high FODMAP ingredients, some are made with glucose syrup or cane sugar, making them suitable for a low FODMAP diet. Brands such as Haribo offer gummies that use glucose syrup as their main ingredient.
Chocolate
Dark chocolate is considered low FODMAP. Milk and white chocolate have smaller serving sizes due to their lactose content. Opting for lactose-free dark chocolate allows for larger serving sizes, and most high quality dark chocolate will not contain lactose anyway.
Monash listed 85% cacao mass dark chocolate as low FODMAP at 20 g BUT it does not become Moderate for FODMAP until ≥350 g. (Monash has inexplicably removed the Moderate info during app updates, but the facts remain).
Chocolate-Coated Nuts
Chocolate-covered nuts like almonds, walnuts, pecans, peanuts, or hazelnuts can be low FODMAP options. Ensure that the chocolate coating is dark or lactose-free to minimize FODMAP content.
Licorice
Traditional black licorice made with natural licorice root extract can be a suitable option. However, always check for added high FODMAP ingredients like high fructose corn syrup and polyols.
FODMAP Friendly has lab tested black licorice and the max low FODMAP serving is 45 g, possibly due to the wheat and molasses content (yes, licorice contains wheat!).
Chewing Gum
Look for brands sweetened with low and no FODMAP sweeteners, which are numerous! Note that chewing gum can introduce air into your gastrointestinal tract and create discomfort.
Portion Control and Moderation
Even with low FODMAP candies, moderation is key. Overconsumption can lead to excessive sugar intake, which may cause discomfort regardless of FODMAP content. Adhering to recommended serving sizes is essential for maintaining digestive health.
Frequently Asked Questions
Any candy that contains low FODMAP ingredients in appropriate portions.
You can look up all the lab tested products by FODMAP Friendly on their smartphone app.
White sugar (and maple syrup and other sweeteners) contains no FODMAPs at all but can still trigger IBS symptoms. Whether something is low FODMAP, and whether something will trigger symptoms for you are separate questions.
White sugar, for example, contains no FODMAPs whatsoever. Honey contains a large proportion of fructose, which is a FODMAP, but it all comes down to serving sizes. One teaspoon (5 g) of honey is low FODMAP and many single pieces of candy that contain honey will contain less than that amount.
Best is what way? If you are making a recipe, and it is a low FODMAP recipe, use what is called for. If you mean which is least likely to trigger IBS symptoms, that will be highly individual. If you mean which is lowest in FODMAPs, that would be dark chocolate 85% cacao mass or higher that contains no lactose.
Sugar alcohols (polyols) such as sorbitol, mannitol, maltitol, and xylitol, commonly found in sugar-free candies, are best avoided.
Most high quality dark chocolates contain no lactose at all. It is quite unfortunate that the dark chocolate that both Monash and FODMAP Friendly have lab tested contain lactose. These chocolate exist, but they are not necessarily the most common, or the best tasting. Look for dark chocolate bars with an ingredient list that includes cacao mass, cocoa butter and sugar.
It depends. Many homemade are, as they are based on cream, which is low in lactose. Most commercially prepared are high lactose, which is high FODMAP.
Even though Original Starburst contain concentrated apple juice, it is less than 2% of the ingredients and unlikely to trigger IBS symptoms. Approach cautiously.
No, they are not high fructose; Skittles are low FODMAP.
Wheat flour is the second ingredient; however, a serving size of 3 Twizzlers is 34 g and could be low enough in wheat to not trigger IBS symptoms. 
It depends. Stick clear of those with high FODMAP ingredients. Kraft Jet-Puffed Marshmallows are low FODMAP.
Brach’s Peppermint Candy Canes are low FODMAP.
Yes! Many; please read ingredient labels.
Due to the wheat and lactose content, it is best to avoid Kit Kats during Elimination.
Follow the lab tested suggestions of milk chocolate to establish portions of M&M’s. Try 20 g and see how you do.
Due to the wheat and lactose content, it is best to avoid Kit Kats during Elimination.
Most contain a fair amount of lactose and wheat and are best avoided during the Elimination Phase.
Most is. Read labels and look for those made with sugar, flavoring, color and not much else.
Most are. Read labels; sugar and corn syrup are fine. High fructose corn syrup is not.
Reese’s peanut Butter Cups, for example, can be low FODMAP in small portions. Follow the lab tested suggestions of milk chocolate; try 20 g worth and see how you do.
Yes, they are. They contain invert sugar, which is low FODMAP.
Yes, they are. They contain invert sugar, which is low FODMAP.
Yes, they are. They contain corn syrup, which is low FODMAP.
The Takeaway
Navigating the world of candies on a low FODMAP diet requires vigilance and informed choices. By understanding which ingredients to avoid and selecting suitable alternatives, individuals with IBS or other digestive sensitivities can still enjoy sweet treats without compromising their well-being. Always remember to read labels carefully and consume candies in moderation to maintain optimal digestive health.
But no need to feel deprived! Also please check out our article Halloween Candy, Valentine’s Candy & Easter Candies.
