What sweets are allowed on a FODMAP diet? A guide to safe treats

Over 70% of people with IBS report that certain foods trigger their symptoms. For those following a low FODMAP diet, navigating the world of sweets can feel restrictive, but it doesn't have to be. With the right knowledge of ingredients, delicious treats can still be enjoyed without digestive distress.

Quick Summary

This guide outlines the types of sweets, including chocolates, candies, and homemade desserts, that are safe to consume on a low FODMAP diet. It details which sweeteners, fruits, and dairy-free alternatives are acceptable, and provides actionable tips for label-reading and ingredient substitutions to help you find or create delicious, gut-friendly treats.

Key Points

• Safe Sweeteners: Use table sugar, pure maple syrup, rice malt syrup, or dextrose as low FODMAP alternatives to high-fructose corn syrup and honey.

• Avoid Sugar Alcohols: Steer clear of sweeteners ending in '-ol' (like sorbitol and xylitol) often found in sugar-free products.

• Choose Low FODMAP Fruits: Opt for fruits like strawberries, blueberries, and raspberries over high-fructose fruits such as apples and mango.

• Enjoy Chocolate in Moderation: Dark chocolate in a 30g portion is low FODMAP; smaller portions of milk chocolate or lactose-free varieties are also acceptable.

• Prioritize Homemade: Making your own sweets with safe ingredients gives you complete control over FODMAP content and avoids hidden triggers.

• Substitute with Care: Swap dairy with lactose-free or plant-based milks and creams, and use gluten-free flours in baked goods.

• Read Labels Diligently: Always check ingredient lists for hidden high FODMAP components, especially in processed candies and baked goods.

• Portion Control is Crucial: Even low FODMAP sweets should be consumed in moderation to avoid potential digestive upset.

Understanding the Basics: What Makes a Sweet High or Low FODMAP?

Before diving into specific treats, it's essential to understand the core components that make a sweet high or low in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). The primary culprits in many conventional sweets are high-fructose corn syrup, honey, and high-lactose dairy products. Furthermore, many 'sugar-free' items contain sugar alcohols like sorbitol, xylitol, and mannitol, which are high in polyols and can cause significant digestive issues.

Low FODMAP Sweeteners to Embrace

The key to creating or finding low FODMAP sweets is using safe sweeteners. Fortunately, several options exist that don't trigger symptoms in most people.

• White Sugar (Sucrose): Table sugar is naturally low in FODMAPs and is generally well-tolerated in moderate quantities.
• Maple Syrup: Pure maple syrup is a low FODMAP sweetener that can be used in baking and as a topping.
• Rice Malt Syrup: This is another excellent low FODMAP liquid sweetener option.
• Stevia and Sucralose: These non-nutritive sweeteners are low FODMAP but should be used in moderation, as excessive consumption can sometimes cause issues.
• Dextrose/Glucose: Sugars composed primarily of glucose are safe.

High FODMAP Sweeteners to Avoid

To ensure a sweet is low FODMAP, you must scrutinize labels for these ingredients:

• High Fructose Corn Syrup: A common sweetener in many candies and baked goods.
• Honey: High in fructose.
• Agave Nectar: Can be high in fructose, especially in larger servings.
• Sugar Alcohols: Look for ingredients ending in '-ol' (sorbitol, mannitol, xylitol, etc.).
• Molasses: High FODMAP.

Safe Sweet Categories: Chocolates, Candies, and Baked Goods

Many types of sweets can be enjoyed safely with the right ingredients and portion control. Reading labels carefully is paramount, especially for pre-packaged items.

Low FODMAP Chocolate Options

Chocolate lovers, rejoice! Chocolate is not off-limits on a low FODMAP diet, but the type and serving size are crucial.

• Dark Chocolate: Up to 30g is typically considered a low FODMAP serving. Dark chocolate naturally contains less lactose than milk chocolate.
• Milk Chocolate: Small portions are acceptable, but be mindful of lactose content. Opting for lactose-free milk chocolate is an easy swap.
• Lactose-Free Chocolate: Many brands offer lactose-free chocolate, providing a safe option for those sensitive to dairy.

Low FODMAP Candies and Gummies

While many candies are high in FODMAPs, some options are safe, especially those made with glucose syrup or cane sugar instead of fructose or sugar alcohols.

• Hard Candies: Many simple hard candies and lollipops, like those from Yum Earth, are made with low FODMAP sweeteners.
• Traditional Licorice: Authentic black licorice (without high FODMAP additives) can be consumed in a controlled portion.
• Gummy Candies: Look for brands that use glucose syrup or cane sugar. Always check the ingredients list.

Low FODMAP Baked Goods

Homemade is often best for controlling ingredients, but a few store-bought options are available.

• DIY Baked Goods: Bake your own cookies, brownies, or cakes using gluten-free, low FODMAP flours (like almond or cassava flour) and safe sweeteners.
• Store-Bought Options: Certain certified products, like those from Enjoy Life, or simple gluten-free cookies, can be safe.

A Comparison of Low vs. High FODMAP Sweet Ingredients

Knowing what to substitute is key to making delicious, gut-friendly desserts. This table highlights common high FODMAP sweet ingredients and their suitable low FODMAP alternatives.

High FODMAP Ingredient	Low FODMAP Alternative
Honey / Agave Syrup	Maple Syrup, Rice Malt Syrup, Table Sugar
High Fructose Corn Syrup	Glucose Syrup, Cane Sugar
Sorbitol, Mannitol, Xylitol	Stevia, Sucralose, Table Sugar (in moderation)
Wheat-based Flour	Gluten-free Flours (Almond, Cassava, Rice, Oat)
Cow's Milk / Regular Dairy	Lactose-free Milk, Almond Milk, Lactose-free Yogurt, Canned Coconut Cream
High FODMAP Fruits (e.g., apples, mango)	Low FODMAP Fruits (e.g., berries, bananas)
Cashews / Pistachios	Peanuts, Macadamias, Walnuts (in small amounts)

The Role of Fruit in Low FODMAP Sweets

Fruit can be a wonderful, natural way to sweeten desserts. However, careful selection and portion control are critical due to fructose content.

Low FODMAP Fruits for Desserts

• Strawberries: A versatile and delicious low FODMAP fruit.
• Blueberries: Perfect for crumbles, muffins, or topping dairy-free yogurt.
• Raspberries: Great for coulis, fillings, or garnishes.
• Cantaloupe: Can be used in fruit salads or pureed for sorbet.
• Kiwifruit: Excellent in tarts or served alone.

High FODMAP Fruits to Avoid

• Apples and pears: High in fructose.
• Watermelon and mango: Also high in fructose.
• Cherries and dates: Contain polyols or are high in fructose.

Practical Tips for Enjoying Sweets on a Low FODMAP Diet

• Moderation is key: Even with low FODMAP ingredients, consuming large quantities of sugar can still cause digestive issues for some individuals. Portion control is a vital part of the diet.
• DIY is best: By making sweets at home, you have complete control over every ingredient. Explore online low FODMAP recipes for inspiration.
• Check for hidden ingredients: Be vigilant when reading labels. Fructose, honey, and sugar alcohols can hide in unexpected places, especially in syrups, flavorings, and coatings.
• Experiment with recipes: Don't be afraid to try new recipes or adapt old favorites using low FODMAP substitutes. Many delicious alternatives exist.

Conclusion: Savoring Sweet Treats Without Worry

Following a low FODMAP diet doesn't mean giving up sweets entirely. By understanding the low and high FODMAP ingredients in desserts and mastering the art of substitution, you can enjoy a wide array of delicious treats. From dark chocolate and hard candies to homemade fruit crumbles and cookies, the options are plentiful. The key is careful label-reading, mindful portion sizes, and embracing the power of cooking at home. With this knowledge, you can satisfy your sweet tooth while keeping your gut happy and symptom-free. To further explore the diet, consulting with a registered dietitian or referencing a trusted resource like Monash University is always recommended.

Resources

• Monash University Low FODMAP Diet: A foundational resource for FODMAP information, lists, and recipes.
• FODMAP Everyday: Offers a wide range of vetted, low FODMAP dessert recipes.
• The IBS Dietitian: Provides specific guidance on low FODMAP candy and other foods.
• Health Loft: Blog with helpful lists of low FODMAP candies and sweeteners.

Frequently Asked Questions

Can any kind of chocolate be eaten on a low FODMAP diet?

Not all chocolate is safe. Dark chocolate is generally low FODMAP in portions up to 30g. Small amounts of milk chocolate may be tolerated, but it's best to opt for certified lactose-free chocolate to be certain.

Are sugar-free sweets allowed on a low FODMAP diet?

Most sugar-free sweets contain sugar alcohols like sorbitol, xylitol, and mannitol, which are high FODMAP and should be avoided. Always check the ingredients list for these specific polyols.

What is a good low FODMAP alternative for honey?

Pure maple syrup is an excellent low FODMAP alternative to honey for both baking and sweetening beverages.

Can any gluten-free flour be used for baking low FODMAP desserts?

Not necessarily. While all gluten-free flours are wheat-free, some may contain high FODMAP ingredients like certain bean flours. Common low FODMAP flours include almond, cassava, and rice flour.

Are all berries low FODMAP?

Most common berries, including strawberries, blueberries, and raspberries, are low FODMAP in specified portions. Blackberries, however, are high in FODMAPs and should be avoided.

What kind of milk can be used for creamy low FODMAP desserts?

You can use lactose-free milk or canned coconut cream. For a non-dairy option, almond milk is also a low FODMAP choice.

Is table sugar (sucrose) high in FODMAPs?

No, table sugar is a low FODMAP sweetener and is usually well-tolerated in moderate amounts during the diet's phases.

How can low FODMAP gummy candies be made?

Homemade gummies can be created using gelatin, fruit purees from low FODMAP fruits like strawberries or blueberries, and a safe sweetener like maple syrup.