Finding candy that fits into a low FODMAP diet can be tricky, especially when so many options contain ingredients that might trigger digestive discomfort. That said, candy treats like hard candies, licorice, gummies, and jellies can be low FODMAP candy options. The key lies in understanding what the ingredients are in the labels, knowing which types of sweets and flavors are in the ideal range of digestion for people with digestive issues like IBS, and which are non-FODMAP friendly. In this article, we will explore if candy is low FODMAP, low FODMAP candy options, and common low/high FODMAP sweeteners found in candy.
Is Candy Low FODMAP?
Yes, some candies with zero processed sugars in them can be considered as low FODMAP. However, some candies are unfortunately manufactured with ingredients that are high in FODMAPs that can cause discomfort for people with IBS and other digestive issues. We will discuss in greater detail below what high FODMAP ingredients you should look out for on candy labels.
What Candy is Low FODMAP That You Can Enjoy?
Hard Candies:
Normal hard candies made from unprocessed sugar are considered low FODMAP candy. Look for candies such as peppermints, sour candies, and fruit-flavored hard candies.
Chocolate:
Varying portions of both milk and dark chocolate are considered low FODMAP. However, be aware of other triggers such as fats, caffeine, and additives like nuts and dried fruit which can increase the FODMAP content.
- Milk Chocolate: Vary portions are classified as low FODMAP. However, be aware of the lactose found in milk chocolate and ideally opt for chocolate that is lactose free.
- Dark Chocolate (up to 30g): Consume in moderation, as consuming more than 30 grams may exceed the recommended FODMAP threshold, potentially triggering digestive discomfort.
- Chocolate-coated nuts: Chocolate covered almonds, peanuts or hazelnuts are usually classified as low FODMAP.
Marshmallows (without high-fructose corn syrup):
Traditionally-made marshmallows that use natural cane sugar are good treats that you can enjoy without triggering your digestive issues. However, be sure to avoid brands that use fructose or high fructose corn syrup in them.
Gummy Candies (without artificial sweeteners):
Some gummies are good for people with IBS, but you must make sure that they’re made with zero high-fructose corn syrup or sugar alcohols. Look for those that use glucose syrup or cane sugar instead.
Licorice:
Traditional black licorice, made using natural licorice root extract, can be a suitable option for those following a low FODMAP diet. It’s essential, however, to carefully review the ingredient list to confirm that it doesn’t contain high FODMAP additives such as high-fructose corn syrup or wheat-based ingredients.
Common Low FODMAP Sweeteners in Candy
When checking labels, the most common types of low FODMAP sweeteners in candy include, but aren’t limited to:
- Beet sugar
- Brown sugar
- Cane sugar
- Cassava syrup (in moderate quantities)
- Corn syrup
- Date sugar (up to 15 grams)
- Dextrose
- Evaporated cane juice
- Evaporated cane syrup
- Glucose
- Invert sugar
- Invert syrup
- Maple syrup / maple sugar (but you must ensure there are no added high FODMAP ingredients)
- “Sugar”
- “Sucrose”
- Sucralose (Splenda, in moderate quantities)
Common high FODMAP Ingredients on Candy Labels to Avoid
Common high FODMAP candy ingredients that you should be aware of on any ingredient label are listed below.
- Fructose
- High-Fructose Corn Syrup
- Sugar Alcohols (e.g., sorbitol, mannitol, isomalt, and xylitol): Often found in sugar-free or diabetic candies.
- Honey
- Molasses
- Agave Syrup
- Lactose (milk, cream, and butter)
Conclusion:
Navigating the world of candy while adhering to a low FODMAP diet can feel challenging, but it is entirely possible with the right knowledge. By understanding which ingredients to prioritize and which to avoid, individuals with digestive sensitivities can still enjoy sweet treats without discomfort. Options like hard candies, lactose-free chocolates, marshmallows made with natural cane sugar, and licorice without high-FODMAP additives provide enjoyable alternatives. Being diligent about checking labels and focusing on low FODMAP sweeteners can make all the difference. With a little effort, you can indulge your sweet tooth while staying aligned with your dietary needs.
