For those who follow a low FODMAP diet due to digestive issues like IBS (Irritable Bowel Syndrome), finding suitable candy options can be a bit challenging. FODMAPs are short-chain carbohydrates that can trigger digestive discomfort in some individuals. They include fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. While many candies are high in these fermentable sugars, there are still some candy options that are safe for those on a low FODMAP diet. Here’s a guide to what candy is low FODMAP and suitable for those with sensitive stomachs.
1. Dark Chocolate (in moderation)
Dark chocolate, particularly varieties that contain 70% cocoa or more, can be a great option for those following a low FODMAP diet. It generally contains minimal sugar, which is what makes it easier to digest. However, it’s important to check the ingredients for added high FODMAP ingredients such as inulin or other sweeteners like sorbitol, which can trigger symptoms. Always opt for dark chocolate with a lower sugar content to keep it within the low FODMAP range.
Low FODMAP portion: A small square (about 1 ounce or 30 grams) of dark chocolate is typically considered safe for most people with IBS.
2. Hard Candy (without high FODMAP sweeteners)
Traditional hard candies like lollipops and fruit drops can often be a safe choice as long as they are free of high FODMAP sweeteners like high fructose corn syrup or sugar alcohols such as sorbitol or mannitol. These candies are usually made with simple sugars like glucose or sucrose, which do not contain FODMAPs.
Tip: Always check the ingredients for any added sugar alcohols or artificial sweeteners, which can trigger digestive issues.
3. Licorice (Certain Varieties)
Licorice can sometimes be tricky, as some commercial varieties contain high FODMAP ingredients like high fructose corn syrup. However, certain types of licorice are made with simple sugars and are free from FODMAPs. It’s essential to check the label for the specific ingredients to ensure the candy doesn’t contain high FODMAP sweeteners.
Low FODMAP portion: A small amount (about 1-2 pieces) of licorice, without added high FODMAP ingredients, is typically okay.
4. Marshmallows (without high FODMAP ingredients)
Plain marshmallows are another candy that can be considered low FODMAP, as they’re usually made from sugar, gelatin, and corn syrup, which are generally safe for those with IBS. However, some marshmallows may contain inulin or sugar alcohols, so it’s important to check the ingredients list before purchasing. Also, avoid marshmallows with added flavors or fillings that could contain high FODMAP ingredients like chocolate or caramel.
Low FODMAP portion: A small serving, like one or two marshmallows, is typically safe for most individuals.
5. Candy with Stevia or Monk Fruit Sweetener
Candies sweetened with low FODMAP-approved sweeteners like stevia or monk fruit can also be a good option for people with IBS. These sweeteners do not contain fermentable sugars and are much gentler on the digestive system compared to common sweeteners like sorbitol, mannitol, or high fructose corn syrup. Some brands of sugar-free candy and chocolate use these alternatives, making them suitable for a low FODMAP diet.
Tip: Always confirm that the sweeteners used are low FODMAP-friendly. Avoid products with sugar alcohols like xylitol, which can cause digestive distress.
6. Gummy Candies (Low FODMAP varieties)
Many gummy candies contain high FODMAP ingredients such as sorbitol or high fructose corn syrup, but there are some brands that offer low FODMAP-friendly gummy options. These gummies are typically sweetened with glucose or sucrose, which are safe for those with IBS. Always check the packaging and ingredient list before purchasing, as not all gummies are created equal.
Low FODMAP portion: A small handful (about 10 pieces) of low FODMAP gummies should be safe for most people.
7. Candy Corn (in moderation)
Candy corn is a popular seasonal candy, especially around Halloween. Made primarily from sugar, corn syrup, and a few flavorings, candy corn can be a low FODMAP option. However, since it contains a high amount of sugar and corn syrup, it should be eaten in moderation, especially for those with sensitive digestive systems.
Low FODMAP portion: Limit your intake to a few pieces (about 5-6) to avoid any potential digestive discomfort.
8. Peanut Butter Cups (Simple Varieties)
Some peanut butter cups, particularly those that use simple ingredients such as peanuts, sugar, and chocolate, can be a safe option for a low FODMAP diet. However, many commercial brands add inulin, high fructose corn syrup, or other high FODMAP ingredients. It’s important to read the ingredient list carefully to make sure there are no problematic additives.
Low FODMAP portion: A single peanut butter cup or two small pieces (about 20 grams) is typically safe for most people.
What to Avoid
When choosing candy on a low FODMAP diet, avoid candies that contain:
- High fructose corn syrup
- Sugar alcohols such as sorbitol, xylitol, mannitol, or maltitol
- Inulin or chicory root, as these are high in FODMAPs
- Artificial sweeteners like aspartame or acesulfame K, which can sometimes irritate the gut
Conclusion
While many candies are high in FODMAPs and can trigger digestive discomfort, there are still plenty of delicious low FODMAP candy options to enjoy. Dark chocolate, hard candies, marshmallows, and candies sweetened with stevia or monk fruit are just a few choices that should be safe for most people on a low FODMAP diet. As with any dietary restriction, the key is to always read ingredient labels carefully and consume candy in moderation to avoid any potential digestive issues.