What Gummy Candy Is Low FODMAP? Your Guide to Safe Chewy Treats

November 13, 2025 •

4 min read

Up to 75% of people with Irritable Bowel Syndrome (IBS) report food-related symptoms, making ingredient scrutiny essential. Finding what gummy candy is low FODMAP can be tricky, but it's possible to satisfy your sweet tooth without triggering digestive distress by checking labels for key ingredients and practicing moderation.

Quick Summary

This guide explains how to identify low FODMAP gummy candies by checking for safe sweeteners and avoiding common high-FODMAP ingredients like high-fructose corn syrup and certain sugar alcohols. It provides brand examples and practical tips for enjoying chewy treats without discomfort.

Key Points

Check Sweeteners First: Look for glucose syrup, dextrose, or cane sugar; avoid high-fructose corn syrup and polyols.
Practice Portion Control: Even low FODMAP gummy candies should be eaten in small, controlled servings to avoid symptoms from stacking.
Read Labels Carefully: Always verify ingredients, as formulations for popular brands can differ by country and change over time.
Consider Regional Differences: European Haribo is often low FODMAP, but US versions may contain different, potentially higher FODMAP, ingredients.
Be Wary of 'Sugar-Free': Candies labeled "sugar-free" often use high-FODMAP sugar alcohols like sorbitol, so they should be avoided.
Explore Homemade Options: Making your own gummies with plain gelatin and low FODMAP fruit juice offers complete control over ingredients.

Understanding FODMAPs in Sweet Treats

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of short-chain carbohydrates that can ferment in the gut, causing digestive symptoms like bloating, gas, and abdominal pain in sensitive individuals. In candy, these culprits are often found in sweeteners and fruit concentrates. Common high-FODMAP sweeteners to watch out for include high-fructose corn syrup (HFCS), agave syrup, and sugar alcohols (polyols) like sorbitol, xylitol, and mannitol. Even natural ingredients like honey can be high in FODMAPs due to excess fructose.

The Importance of Sweetener Choice

For gummies to be low FODMAP, the sweetener is the most critical factor. Instead of high-fructose options, look for candies sweetened with glucose syrup, cane sugar, dextrose, or plain corn syrup. Corn syrup is generally considered low FODMAP because its primary sugar is glucose, which is well-absorbed by the body.

Identifying Low FODMAP Gummy Brands

While many candies are off-limits, a number of popular gummy and chewy candies can be suitable for a low FODMAP diet in moderate servings. Always remember that formulations can vary by country, so checking the label is non-negotiable.

Haribo Gummies (European varieties): Many European Haribo products, including the classic Goldbears, are made with glucose syrup and sugar, not HFCS. These are generally well-tolerated in small servings.
Swedish Fish: Original Swedish Fish are often a safe bet, as they typically use sugar and corn syrup as their main sweeteners.
Sour Patch Kids (Original): Like Swedish Fish, original Sour Patch Kids are usually sweetened with corn syrup, making them a likely low FODMAP option in moderation.
Life Savers Gummies: Some varieties use low FODMAP sweeteners, but it's crucial to check the ingredient list for any added high-FODMAP ingredients or fruit concentrates.

The Case Against "Diet" and "Sugar-Free" Candies

Be extremely cautious with any candy labeled "sugar-free" or "diet." These products almost always contain polyols like sorbitol, xylitol, or maltitol, which are notorious for causing digestive distress in individuals with IBS. Even erythritol, which is often better tolerated, should be consumed with care.

Reading Labels: Key Ingredients to Look For

Becoming a label-reading pro is essential for maintaining a low FODMAP diet. Here is a quick guide to what to seek out and what to avoid:

Safe Low-FODMAP Sweeteners

Sugar, cane sugar, evaporated cane sugar
Glucose, glucose syrup, corn syrup (plain)
Dextrose
Maple syrup (in moderation)
Sucrose

High-FODMAP Sweeteners to Avoid

High-fructose corn syrup (HFCS)
Sorbitol (e.g., in sugar-free products)
Mannitol
Xylitol
Maltitol
Isomalt
Honey (except in small, specific quantities if tested and tolerated)
Agave syrup

Comparison Table: Low FODMAP Gummy Brands


Brand	Sweeteners Used	Likely Low FODMAP?	Important Notes
Haribo Goldbears (EU)	Glucose Syrup, Sugar	Yes (in moderation)	US versions may contain different ingredients. Always check the label.
Swedish Fish	Sugar, Corn Syrup	Yes (in moderation)	Generally safe due to sweetener profile.
Sour Patch Kids (Original)	Corn Syrup	Yes (in moderation)	Corn syrup is a low FODMAP sweetener.
SmartSweets	Isomalto-oligosaccharides, Erythritol	No	Contains high-FODMAP ingredients that are likely triggers for IBS.

Homemade Low FODMAP Gummies

For those who prefer a completely controlled option, making your own gummies is surprisingly simple. You will need gelatin, which is a protein and low FODMAP, along with a low FODMAP sweetener and a low FODMAP fruit juice or flavoring.

Start with the basics: Combine plain gelatin with a low FODMAP liquid base. Use a fruit juice that has been confirmed low FODMAP, such as pineapple or lime juice, and a small amount of an approved sweetener like cane sugar or maple syrup.
Heat and stir: Gently heat the mixture in a saucepan until the gelatin and sugar are fully dissolved.
Mold and set: Pour the liquid into silicone molds and refrigerate until firm. This allows for total control over ingredients and portion size.

Tips for Enjoying Gummy Candies Safely

Moderation is key when reintroducing any food during the low FODMAP diet. Even low FODMAP foods can cause symptoms in large quantities due to a concept called "FODMAP stacking".

Start small: Test a very small portion (e.g., a few gummies) first to see how your body reacts before consuming a full low FODMAP portion.
Listen to your body: Pay close attention to your symptoms and adjust your portion sizes or choices accordingly.
Choose wisely: Remember that flavor can matter. Candies with apple, cherry, or watermelon flavors might contain high-FODMAP fruit concentrates, so simpler flavors like lemon or grape are often safer.

Conclusion: Sweet Satisfaction on a Low FODMAP Diet

Navigating the world of candy while on a low FODMAP diet requires diligent label reading and a careful approach to portion control. By prioritizing products with simple ingredients like glucose syrup and avoiding high-FODMAP sweeteners and additives, you can still enjoy chewy, sweet treats without digestive discomfort. Brands like Haribo (EU), Swedish Fish, and Sour Patch Kids can be good options, but homemade gummies offer the most control. For more detailed guidance, always consult resources like the Monash University FODMAP app or a registered dietitian. With the right knowledge, enjoying what gummy candy is low FODMAP can become a delightful, worry-free indulgence.

For additional support and resources on low FODMAP eating, visit The IBS Dietitian's A-Z Guide to Low FODMAP Candies.

Frequently Asked Questions

Many European varieties of Haribo gummies, including the Goldbears, are considered low FODMAP in moderate servings because they are made with glucose syrup and sugar. However, ingredients can differ by country, so always check the label.

Yes, original Sour Patch Kids are likely low FODMAP because they are primarily sweetened with corn syrup, which is a safe ingredient. Practice moderation and check for any additional high-FODMAP ingredients.

Sugar-free candies often replace sugar with polyols (sugar alcohols) like sorbitol, mannitol, and xylitol. These are high-FODMAP ingredients known to cause digestive issues in sensitive individuals and should be avoided.

Plain, unflavored gelatin is a protein and contains no FODMAPs, making it a safe ingredient for those on a low FODMAP diet. The issue lies with additives in commercially prepared gummy products.

Watch out for high-fructose fruit concentrates like apple, pear, and watermelon, as these can increase the overall FODMAP load of a candy. Simpler, lower-FODMAP flavors like lemon or orange are often safer.

Most gummy vitamins are not low FODMAP. They typically contain high-FODMAP ingredients like sugar alcohols or chicory root fiber. It's best to check the label or consult with a healthcare provider for safe alternatives.

FODMAP stacking occurs when multiple small servings of low-FODMAP foods are eaten together, causing the combined FODMAP load to exceed a safe threshold. Even with safe gummies, it is important to practice portion control to avoid stacking.