Why Licorice Allsorts are Not Low FODMAP
While some plain black licorice can be a low FODMAP option in small amounts, this does not extend to licorice allsorts. The reason lies in the combination of ingredients that make up the multi-colored and multi-textured candies. Several components commonly found in allsorts are high in FODMAPs, particularly fructans and other high-sugar fermentable carbohydrates.
Key High-FODMAP Ingredients in Allsorts
- Wheat Flour: A primary component in many licorice allsorts, wheat flour is a major source of fructans, a type of FODMAP. It is used as a bulking and binding agent.
- Molasses: Often used for its dark color and flavor, molasses contains high levels of fructans and other high-sugar fermentable carbohydrates. FodShop notes that even in plain licorice, the molasses content can make larger servings high in fructans.
- High Fructose Corn Syrup (HFCS): This sweetener is a common culprit in many processed foods and is high in excess fructose, a monosaccharide FODMAP.
- Certain Colorings and Flavorings: While some colorings are low FODMAP, others and the specific flavorings used in the assorted pieces can contain additional high-FODMAP ingredients.
- Gelatin (if derived from high-FODMAP sources): While gelatin itself is low FODMAP, some sources may contain additives, though this is less of a concern than the primary ingredients.
The Low FODMAP Diet and Sweets
The low FODMAP diet focuses on restricting certain carbohydrates that are poorly absorbed and fermented by gut bacteria, causing symptoms for people with IBS. Understanding the difference between a low FODMAP food and a high FODMAP processed product is crucial. Plain, traditional black licorice has been shown to be low FODMAP in small, controlled portions. However, this is not a blanket rule for all licorice-flavored items.
A Tale of Two Candies: Allsorts vs. Plain Licorice
To illustrate the difference, here is a comparison of typical ingredients.
| Feature | Licorice Allsorts (High FODMAP) | Plain Black Licorice (Potential Low FODMAP) |
|---|---|---|
| High-FODMAP Ingredients | Wheat flour, molasses, coconut, HFCS | Minimal, primarily found in additives for flavor or texture. |
| Carbohydrate Type | Contains fructans, excess fructose, and polyols from various sources. | Primarily fructans and sugars from molasses, but can be managed by dosage. |
| Serving Size | Not considered low FODMAP in any serving size due to multiple ingredients. | Safe in moderate amounts, typically tested at 25-30g. |
| Ingredients to Scrutinize | Always check for wheat flour, molasses, and coconut content. | Check for high-fructose corn syrup, artificial sweeteners, or other additives. |
| Certifications | Rarely certified low FODMAP due to formulation. | Some brands are specifically certified FODMAP-friendly. |
Navigating the Candy Aisle on a Low FODMAP Diet
For those who love sweets, a low FODMAP diet doesn't mean you have to give up all treats. The key is to be a vigilant label reader and understand the different types of FODMAPs.
Tips for a sweet tooth:
- Look for Certified Products: Some brands offer specifically certified low FODMAP candy. The FODMAP Friendly and Monash University low FODMAP apps are great resources for finding these.
- Favor Plain, Unflavored Options: When it comes to licorice, stick to plain black versions without other candy components. Look for versions with fewer ingredients.
- Opt for Low FODMAP Alternatives: There are many naturally low FODMAP sweets and recipes available. Think dark chocolate (in moderation), certain hard candies, or marshmallows made without high-fructose corn syrup.
- DIY Your Desserts: Making your own sweets allows you to control every ingredient, ensuring they are all low FODMAP. For instance, you could use a small amount of pure black licorice extract in a low FODMAP-safe recipe.
Conclusion: The Final Verdict on Licorice Allsorts
Despite the name, licorice allsorts are not a low FODMAP candy. While a small amount of plain black licorice can sometimes be tolerated on a low FODMAP diet, the standard allsorts mix contains multiple high-FODMAP ingredients like wheat flour and molasses, making it unsuitable. For those managing IBS symptoms, it is best to avoid licorice allsorts and instead seek out truly low FODMAP-certified alternatives to satisfy a sweet craving. As with any dietary restriction, consulting a registered dietitian is recommended to create a personalized plan.
Sources:
- English Licorice Allsorts Ingredients - Spoonful: https://spoonfulapp.com/products/english-licorice-allsorts/MDA2NDc3NzM3ODg1NA==
- Is Licorice Low FODMAP? FAQs, Pros and Cons - Health Loft: https://healthloftco.com/blog/licorice-fodmap/
- Is Licorice Low FODMAP? FAQs, Pros and Cons - Health Loft: https://healthloftco.com/blog/licorice-fodmap/
- Liquorice Is Low FODMAP! - FODMAP Friendly: https://fodmapfriendly.com/blog-posts/liquorice-is-low-fodmap/
- What Candy is Low FODMAP? Full List - Health Loft: https://healthloftco.com/blog/low-fodmap-candy/
- FodShop - Facebook: https://www.facebook.com/fodshop/posts/low-fodmap-liquoriceeveryones-favourite-sweet-treat-can-be-enjoyed-in-moderation/2539498376300215/
- Is Licorice Low FODMAP - casa de sante: https://casadesante.com/blogs/gut-health/is-licorice-low-fodmap
Frequently Asked Questions
How can I tell if a licorice product is low FODMAP?
Check the ingredients list carefully. Avoid products containing wheat flour, molasses, high fructose corn syrup, and other listed high-FODMAP ingredients. Look for products that are explicitly labeled as FODMAP-friendly or use a reliable app like Monash or Spoonful for verification.
Is all plain black licorice low FODMAP?
Not all plain black licorice is low FODMAP. While the core licorice root extract is generally tolerated, some brands may include high-FODMAP additives like molasses or wheat. A safe serving size for plain licorice is around 25-30g.
Are there any gluten-free licorice allsorts that are low FODMAP?
Even if licorice allsorts are gluten-free, they may still contain other high-FODMAP ingredients, such as molasses, high fructose corn syrup, or high-FODMAP flavorings. You must check the entire ingredient list, not just for gluten.
What are some low FODMAP candy alternatives to licorice allsorts?
Some safe alternatives include small portions of dark chocolate, hard candies without high-FODMAP sweeteners, or homemade treats using low FODMAP-approved ingredients. Always check the labels for hidden high FODMAP components.
What is a FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can cause digestive issues in sensitive individuals because they are poorly absorbed in the small intestine and fermented by gut bacteria.
Why does molasses cause problems for some people on a low FODMAP diet?
Molasses is high in fructans, which are a type of oligosaccharide. These fructans are not well-digested and can be fermented by bacteria in the large intestine, causing gas, bloating, and other IBS symptoms.
How can I find truly low FODMAP snacks and sweets?
Look for products with official low FODMAP certification logos from organizations like Monash University or FODMAP Friendly. These products have been lab-tested and verified safe within specific serving sizes.
