Are Sour Patch Kids High in FODMAP? A Guide to Sweeteners

January 4, 2026 •

4 min read

According to reputable dietitians, regular corn syrup is generally considered low FODMAP because it primarily contains glucose, a type of sugar that is well-absorbed by most people. When questioning, "are Sour Patch Kids high in FODMAP?", the answer hinges on this crucial ingredient distinction.

Quick Summary

Sour Patch Kids are likely low FODMAP, as they are typically made with corn syrup, not high fructose corn syrup. However, portion size matters, and it is vital to read ingredient labels carefully to ensure no other high-FODMAP additives are present for managing IBS.

Key Points

Corn Syrup vs. HFCS: Sour Patch Kids typically use low FODMAP corn syrup (glucose syrup), not high FODMAP high-fructose corn syrup (HFCS).
Check the Label: Always read the ingredient list, as different flavors or varieties might contain high-FODMAP ingredients. Standard Sour Patch Kids are likely safe.
Portion Control is Key: Even with low FODMAP ingredients, moderation is important, as large servings of sugar can still cause digestive issues for some individuals.
Artificial Sweeteners: Avoid sugar-free candies, as they often contain high-FODMAP polyols like sorbitol or xylitol, which can trigger symptoms.
Authored Guidance: Rely on resources from trained dietitians and Monash University for accurate FODMAP information, as general advice can be misleading.
Individual Tolerance: Pay attention to your body's specific reactions, as every person with IBS has a unique sensitivity to FODMAPs.

Understanding FODMAPs and Sweeteners

FODMAPs are short-chain carbohydrates that can cause digestive distress for individuals with Irritable Bowel Syndrome (IBS). These carbohydrates draw water into the intestine and are fermented by gut bacteria, leading to symptoms like bloating, gas, and abdominal pain. In the context of candy like Sour Patch Kids, the main concern revolves around the type of sugar used.

The Difference Between Corn Syrup and High-Fructose Corn Syrup

This distinction is the most important factor for determining if a candy is low FODMAP. It is a common misconception that all corn syrups are high in FODMAPs, but this is incorrect and potentially misleading. The key difference lies in how they are processed and their final sugar composition.

Corn Syrup (Glucose Syrup): This syrup is made by breaking down corn starch and consists primarily of glucose. Since glucose is well-absorbed in the small intestine, it is considered low FODMAP. Products like Sour Patch Kids, which list corn syrup as an ingredient, are therefore likely safe in controlled portions.
High-Fructose Corn Syrup (HFCS): This is regular corn syrup that has been further processed with enzymes to convert a portion of its glucose into fructose, creating a sweeter product. If the fructose content exceeds the glucose content, the syrup is considered high FODMAP. Since manufacturers are not required to disclose the exact fructose percentage, all products listing HFCS are best avoided during the elimination phase of the low FODMAP diet.

Ingredients in Sour Patch Kids

When checking the ingredient list for standard Sour Patch Kids, you will typically find corn syrup, not high-fructose corn syrup. This is good news for those following a low FODMAP diet. The ingredients usually include:

Corn Syrup: The primary sweetener, considered low FODMAP.
Sugar: A low FODMAP sweetener.
Invert Sugar: Also considered low FODMAP.
Modified Corn Starch: Corn starch has been tested by Monash University and confirmed as low FODMAP.
Citric Acid and Tartaric Acid: Used for the sour flavor; these are not FODMAPs.
Artificial Flavors and Colors: Non-FODMAP ingredients.

It is always recommended to check the label for any variations or specialty flavors, as ingredient lists can differ. The main takeaway, however, is that standard Sour Patch Kids align with low FODMAP principles due to their use of regular corn syrup and cane sugar.

Low FODMAP Sweetener Comparison


Sweetener	FODMAP Status	Notes
Corn Syrup	Low FODMAP	Consists mainly of glucose, which is easily absorbed.
High-Fructose Corn Syrup	High FODMAP	Contains excess fructose, which can trigger symptoms.
Sugar (Sucrose)	Low FODMAP	Composed of equal parts glucose and fructose, but is well-absorbed.
Honey	High FODMAP	Contains excess fructose.
Agave Nectar	High FODMAP	Also high in fructose.
Sorbitol, Xylitol, Maltitol	High FODMAP (Polyols)	Common artificial sweeteners in sugar-free products.

The Importance of Portion Size

While Sour Patch Kids may be low FODMAP in terms of their core ingredients, it is still crucial to practice moderation. As with all things on the low FODMAP diet, individual tolerance can vary. Consuming a large amount of any sweet treat can potentially cause symptoms for some individuals, even if the ingredients are considered safe. A small serving size of 15 grams (about 1 tablespoon) is a safe starting point for testing personal tolerance. For general digestive health, dietitians also recommend limiting added sugar intake.

Navigating Sweet Treats on the Low FODMAP Diet

When you have a sweet tooth, knowing which treats are safe is essential. Following these guidelines can help you make informed decisions:

Prioritize Label Reading: Become a diligent label reader. The presence of "high-fructose corn syrup," polyols (e.g., sorbitol, xylitol), honey, or agave nectar should prompt you to avoid that product during the elimination phase.
Consult Resources: Utilize reliable tools like the Monash University FODMAP Diet app for specific food information and certified products. The Monash University Low FODMAP Diet website is the gold standard for accurate FODMAP content.
Consider Alternatives: Explore other low FODMAP candy options. Hard candies made with cane sugar or glucose syrup are often safe choices. Homemade fruit gummies with low FODMAP juices and gelatin can also be a good alternative.

Conclusion: Enjoy with Caution

In summary, standard Sour Patch Kids are most likely low FODMAP and generally well-tolerated by individuals managing IBS, thanks to their use of regular corn syrup instead of high-fructose corn syrup. However, this does not give you a green light for unrestricted consumption. Mindful portion control and careful label reading are your best strategies for navigating sweet treats on a low FODMAP diet. Always check the ingredient list, especially for different flavors or seasonal varieties, to ensure there are no hidden high-FODMAP additives. By understanding the key differences in sweeteners, you can make informed choices and enjoy a moderate amount of candy without triggering unwanted digestive symptoms.

Always Consult a Professional

While this information is helpful, it is not a substitute for professional medical advice. Individuals with IBS or other digestive issues should work closely with a registered dietitian trained in the low FODMAP diet to personalize their food choices and find the right balance for their body.

Common High FODMAP Ingredients to Avoid in Candy

High Fructose Corn Syrup (HFCS): Contains excess fructose.
Polyols: Artificial sweeteners like sorbitol, mannitol, and xylitol.
Honey and Agave: High in fructose.
Inulin and Chicory Root: Used as prebiotic fibers but are high in fructans.

Common Low FODMAP Candy Ingredients

Cane Sugar (Sucrose): Well-absorbed in normal quantities.
Regular Corn Syrup (Glucose Syrup): Primarily glucose.
Glucose: A simple, low-FODMAP sugar.
Rice Malt Syrup: Derived from rice, considered low FODMAP.
Dextrose: A form of glucose, low FODMAP.

Frequently Asked Questions

The critical difference is that Sour Patch Kids typically use regular corn syrup, which is primarily glucose and low FODMAP. High-Fructose Corn Syrup (HFCS), which is high FODMAP, is generally not used in standard Sour Patch Kids.

No, it is not recommended to eat an entire bag. While the ingredients are low FODMAP, portion control is still crucial. Monash University advises watching portion sizes, as excessive amounts of any sugar can trigger symptoms in sensitive individuals.

Not necessarily. While the standard variety is likely low FODMAP, ingredient lists can change for special editions or other products. Always check the label for hidden high-FODMAP sweeteners like high-fructose corn syrup, honey, or polyols.

Other potential low FODMAP candy options include hard candies, some gummy candies made with glucose or cane sugar, and dark chocolate in controlled portions. Always read the ingredients carefully to avoid high-FODMAP additives.

Regular table sugar (sucrose) contains equal parts glucose and fructose and is usually well-absorbed. High-fructose corn syrup (HFCS) has an excess of fructose, which can be poorly absorbed and cause digestive symptoms in those with fructose intolerance.

Check for high-FODMAP ingredients such as high-fructose corn syrup, honey, agave nectar, or artificial sweeteners ending in "-ol," like sorbitol, mannitol, and xylitol.

The sour coating is made with citric and tartaric acid, which are not FODMAPs. They are generally safe for consumption on a low FODMAP diet.