Ever find yourself gazing at the candy baskets on Hallowe’en, Christmas, or Valentine’s? Maybe you want to have a few of the Hershey’s Kisses, or Reese’s Cups?
Probably you have indulged, more than once. We all have!
I am going to help you make ‘smarter’ selections from that bowl the next time you are tempted. The good news is, there are several options that your tummy may tolerate.
For more about candies and Hallowe’en, I have a whole post: Dr. Rachel’s Ultimate Guide to a Low-FODMAP Halloween and Low-FODMAP Halloween PayDay Mix.
For other ideas, check out my Low-FODMAP Desserts, Sweets and Treats Collection or over 550 more Low-FODMAP recipes on the blog.
P.S. Did you know that I have a 2 cookbooks?! That’s right! They’re have the BEST low-FODMAP recipes and resources for anyone starting and maintaining a low-FODMAP diet 🙂 Order on Amazon today!
Dr. Rachel’s Low-FODMAP Chocolate Bar and Candy Options
It’s all about the ingredients, right? When eating candy and pre-packaged sweets it’s especially important to be aware of high-FODMAP additives, and the likely proportions they are of the final product. When reading labels, the ingredients listed at the beginning are the most in the product, while those near the end are the least. See my Low-FODMAP Label Reading Blog for more info on that.
That being said, try not to overindulge. Sugar and syrups (even the low-FODMAP variety) can be hard on people with IBS to digest and lead to GI upset. Furthermore, though not high FODMAP, some food dyes, artificial flavors, gums, and preservatives may cause digestive irritation in IBS patients. Be aware that those items, (while I don’t highlight each specifically), should be approached with caution until you are aware of your own tolerances.
High-FODMAP treat ingredients to be wary of:
*Note: The average snack size candy packets are between 13-18 grams*
- High fructose corn syrup
- Plain corn syrup (without the ‘high fructose’ next to it) is not high FODMAP
- Sorbitol, Mannitol, Maltitol, Xylitol, Isomalt, and many other ‘polyols’
- Fructose
- Honey (contains fructose)
- Molasses
- Concentrated fruit juices (especially apple and pear) or fruit powders
- Agave
- Yacon syrup
- Inulin
- Chicory root
- FOS
- Lactose, whey or milk ingredients (*small amounts may not cause issues depending on your tolerance). Up to 20 grams of milk chocolate is low-FODMAP.
- Wheat, starch, malt, barley ingredients (*small amounts may not cause issues depending on your tolerance). Up to 24 grams of wheat flour is low-FODMAP.
- Invert sugar (test for your tolerance, may cause issues)
Low-FODMAP treat ingredients that may be tolerated (in moderation):
- Dextrose
- Sucrose
- Sugar
- Maple Syrup
- Corn Syrup
- Brown Rice Syrup
- Glucose Syrup
- Soy lecithin
The 10 “most popular” Halloween candies in America, according to CandyStore.com:
- M&M’s
- Reese’s Cups
- Sour Patch Kids
- Skittles
- Starburst
- Hot Tamales
- Candy Corn (not individual packs)
- Hershey’s Kisses (milk chocolate)
- Hershey’s Mini Bars
- Butterfinger
Below are the specific ingredient lists of some of the above, and a few others that you may encounter:
Use this information for special occasions, or when you just need a little sweet treat.
‘Higher’ FODMAP ingredients are bolded in each list (if consumed in a large enough portion, could cause digestive issues).
The average snack size candy packets are between 13-18 grams, but variations exist. Verify your candy size when consuming your product.
Reese’s Peanut Butter Cups
Milk chocolate (sugar, cocoa butter, chocolate, skim milk, milk fat, lactose, lecithin (soy), PGPR*), peanuts, sugar, dextrose, salt, THBQ** & citric acid (to maintain freshness).
M & M’s Chocolate Candy
Plain: Milk chocolate (sugar, chocolate, skim milk, cocoa butter, lactose, milkfat, soy lecithin, salt, natural flavor), sugar, cornstarch; less than 2% of: corn syrup, dextrin, colors (includes blue 2 lake, blue 1 lake, yellow 5, yellow 6, yellow 6 lake, red 40, red 40 lake, blue 1, yellow 5 lake, blue 2), carnauba wax, gum acacia.
Peanut: Milk chocolate (sugar, chocolate, skim milk, cocoa butter, lactose, milkfat, peanuts, soy lecithin, salt, natural flavor), peanuts, sugar, cornstarch; less than 1% of: palm oil, corn syrup, dextrin, colors (includes blue 2 lake, blue 1 lake, red 40, yellow 6 lake, yellow 5, yellow 6, blue 1, yellow 5 lake, blue 2, red 40 lake), carnauba wax, gum acacia.
Dr. Rachel’s Tip: If you consume the peanut variety, you will have a lower proportion of milk chocolate in your portion size.
Butterfinger Bar
Corn syrup, sugar, peanuts, vegetable oil (palm kernel and palm oil), peanut flour, nonfat milk, less than 2% of cocoa, milk, salt, soy lecithin, natural flavor, annatto color.
Skittles Fruit Candies
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, yellow 5 lake, blue 2 lake, yellow 6 lake, titanium dioxide, blue 1 lake, yellow 6, red 40, yellow 5, blue 1) sodium citrate, carnauba wax.
Tootsie Pops
Sugar, corn syrup, palm oil, citric acid (may contain malic acid), condensed skim milk, cocoa, whey, artificial and natural flavors, soy lecithin, artificial colors (including FD&C red 40, yellow 5, blue 1), strawberry powder.
Sour Patch Kids (Regular Variety)
Sugar, invert sugar, corn syrup, modified corn starch, contains less than 2% of: tartaric acid, citric acid, natural and artificial flavor, yellow 6, red 40, yellow 5, blue 1.
KitKat Bar
Sugar, wheat flour, cocoa butter, chocolate, vegetable oil [palm oil, palm kernel oil], lactose (milk), skim milk, milk fat, contains 2% or less of: lecithin (soy), PGPR, vanillin, artificial flavor, salt, yeast, baking soda.
Starburst Fruit Chews
Corn syrup, sugar, partially hydrogenated soybean oil, fruit juice from concentrate (apple, cherry, orange, strawberry, lemon), citric acid, dextrin, gelatin, food starch-modified, artificial and natural flavors, ascorbic acid (vitamin C), coloring (red 40, yellow 5, blue 1).
Twizzlers Licorice
Corn syrup, enriched wheat flour (flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid) sugar, corn starch, contains 2% or less of: palm oil, salt, artificial flavor, citric acid, mineral oil, artificial color (red 40), lecithin (soy).
Snickers Bar
Milk chocolate (sugar, cocoa butter, chocolate, skim milk, lactose, milkfat, soy lecithin), peanuts, corn syrup, sugar, palm oil, skim milk, lactose, salt, egg whites, artificial flavor.
Three Musketeers Bar
Milk chocolate (sugar, chocolate, cocoa butter, skim milk, lactose, milkfat, soy lecithin), sugar, corn syrup, palm oil, cocoa powder processed with alkali, less than 1%: salt, egg whites, natural and artificial flavors.
Hot Tamales
Sugar, corn syrup, modified food starch, contains less than 0.5% of the following: artificial flavors, dextrin, confectioners glaze, artificial color, medium chain triglycerides, carnauba wax, sodium citrate, pectin, citric acid, malic acid, fumaric acid, red #40, yellow #5 (tartrazine), yellow #6, red #3, blue #1.
York Peppermint Patty
Sugar, corn syrup, chocolate, cocoa, invert sugar, milk fat, egg whites, cocoa butter, lecithin (soy), oil of peppermint, PGPR*, natural flavor.
Twix Caramel Cookie Bar
Milk chocolate (sugar, cocoa butter, chocolate, skim milk, lactose, milk fat, soy lecithin, PGPR, artificial flavor), sugar, enriched wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), palm oil, corn syrup, skim milk, dextrose, less than 2% – food starch modified, salt, cocoa powder, baking soda, soy lecithin, artificial flavor.
*Polyglycerol polyricinoleate: emulsifier
**Tert-butylhydroquinone (TBHQ): synthetic antioxidant and preservative
You may be surprised to see that there ARE great choices you may be able to enjoy 2-3 snack size packets of.
If you are interested in making your own versions of low-FODMAP candy, check out my blog for these great recipes:
Homemade, with dark chocolate, in my opinion is the best option there is :).
Let me know your questions, thoughts or comments below!
As always,
Be healthy and happy,
Rachel Pauls, MD
