Decoding the Low FODMAP Diet and Your Sweet Tooth
The low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet is a specialized eating plan often used to manage symptoms of Irritable Bowel Syndrome (IBS). It works by limiting specific types of short-chain carbohydrates that are poorly absorbed by the small intestine and can cause digestive distress. When it comes to candy, it's not the sugar itself that's always the problem; rather, it's the specific types of sugars, artificial sweeteners, and other additives that are used.
Are Strawberry Bon Bons Low in FODMAP?
The low FODMAP status of strawberry bon bons is determined by their ingredient list, which varies significantly from one manufacturer to another. A quick search of several different brands reveals a major red flag for many varieties: sorbitol. Sorbitol is a sugar alcohol (polyol), which is a type of FODMAP that can cause gas, bloating, and diarrhea in sensitive individuals.
- Typical High FODMAP Bon Bons: Many traditional strawberry bon bons, like those from Kingsway and some others, list sorbitol as a humectant (an ingredient that helps retain moisture). This addition makes them unsuitable for the low FODMAP diet, even in small portions, especially during the elimination phase.
- Potentially Low FODMAP Bon Bons: Some niche brands or homemade recipes might avoid high FODMAP ingredients. For instance, some diet trackers may identify certain products as likely low FODMAP if their ingredient list avoids known culprits like sorbitol, lactose, and high fructose corn syrup. However, a specific brand should always be checked to be certain.
How to Check the Ingredients for FODMAPs
When evaluating a candy for FODMAP compatibility, scrutinize the label for specific ingredients that can trigger symptoms. Knowing what to look for can help you make an informed decision.
High FODMAP Ingredients to Avoid:
- Polyols: Look for names ending in '-ol', such as sorbitol, mannitol, maltitol, and xylitol. These are common in sugar-free and reduced-sugar products.
- High Fructose Corn Syrup (HFCS): This is a concentrated source of fructose, which can be a problem for those with fructose malabsorption. Plain corn syrup is different and generally considered low FODMAP.
- Lactose: Found in dairy products like milk powder, whey, butter, or condensed milk, which can be present in some bon bons.
- Inulin and Chicory Root: These are prebiotic fibers that are high in fructans, another type of FODMAP.
Low FODMAP Ingredients to Look For:
- Sugar (Sucrose)
- Dextrose
- Glucose Syrup
- Maple Syrup
- Rice Malt Syrup
Comparison Table: Common vs. Low FODMAP Bon Bons
| Feature | Common Strawberry Bon Bons (e.g., Kingsway) | Hypothetical Low FODMAP Bon Bons |
|---|---|---|
| Key Sweetener | Sugar, Glucose Syrup, Dextrose, and Sorbitol | Sugar, Dextrose, Glucose Syrup |
| Potential High FODMAP Ingredient | Sorbitol, and sometimes Milk/Lactose | None |
| Chewiness | Humectants like sorbitol keep them moist and chewy | Gelatin or pectin could be used; less likely to be as soft |
| Availability | Widely available in many candy stores | Hard to find, often niche or homemade |
| Suitability | Not suitable for the low FODMAP diet | Likely suitable in controlled portions |
The Role of Serving Size and Strawberries
Even when a candy is made with low FODMAP ingredients, portion size is critical. In the case of strawberry bon bons, it's worth noting that Monash University, a leading authority on the low FODMAP diet, provides specific guidance on strawberries themselves.
- Monash Research: According to Monash University, a low FODMAP serving of fresh strawberries is around 65g (5 medium strawberries).
- Fructose Content: Larger servings can increase the fructose content, potentially causing issues for sensitive individuals.
While the strawberry flavoring in bon bons is usually artificial and not a concern for fructose, the principle of mindful portion control applies to all sweets on a low FODMAP diet to manage overall sugar intake and avoid other digestive triggers like excessive fat.
Low FODMAP Candy Alternatives
If your favorite bon bons contain high FODMAP ingredients, you don’t have to give up candy entirely. Several low FODMAP options can satisfy your sweet cravings.
- Hard Candies: Many plain, hard candies made with cane sugar or glucose syrup are suitable. Just be sure to check for hidden high FODMAP ingredients.
- Plain Gummy Candies: Some traditional gummies, like plain gummy bears or Swedish Fish, are low FODMAP in small portions if made with corn syrup and sugar instead of polyols.
- Plain Dark Chocolate: Small portions (around 30g) of dark chocolate are generally low FODMAP, as they contain less lactose than milk chocolate.
- Marshmallows: Plain marshmallows made without high fructose corn syrup are typically low FODMAP in moderation.
For more certified low FODMAP options, you can consult the Monash University app or look for products specifically labeled as low FODMAP, like those from Fody Foods.
Conclusion
For those on a low FODMAP diet, the question of are strawberry bon bons low in FODMAP? comes with a crucial caveat: you must check the specific product's ingredient list. Due to the frequent inclusion of high-FODMAP sweeteners like sorbitol, many varieties are not suitable. By learning to read labels and choosing from a range of other low FODMAP-friendly alternatives, you can still enjoy sweet treats without compromising your digestive health. Mindful portion control is always recommended for any sugary snack.
