Many old-fashioned lollipops are fine, as are small “fun size” chocolates. Gummy candies, from bears to Swedish fish are okay, too. Even the sour kind of gummy candies can be low FODMAP - but always check labels! Many hard candies, such as Jolly Ranchers, are low FODMAP candy as are many peanut butter cups.
Cake, brownies, lemon bars, popsicles, cookies, parfaits, and more can all be low FODMAP friendly given they are made with the right ingredients.
On a strict low FODMAP diet but wanting to indulge in some sweets? In quantities under 30g, you can still treat yourself to some chocolate this festive season without triggering any symptoms. We recommend a good quality dark chocolate as the best (and usually the healthiest) option.
Is Kit Kat Milk Chocolate Wafer Bar low FODMAP? No, Kit Kat Milk Chocolate Wafer Bar is not low FODMAP.
In general, keep candy portions small - and we know it is easy to over-indulge. Try to stick with servings totaling 25 to 50 g of sugar or less, so check labels! Go with the lower amount if your low FODMAP diet is usually fairly low in sugar. Your own experience and reaction to sugar should be used as a guide, as well.
No, you cannot cheat on the low FODMAP diet. While you don't need to start over if you've been accidentally FODMAPed, the purpose of the elimination phase is to create a clean environment for your re-challenges.
Other low fodmap snacks along those lines are tortilla chips, fritos or any other snack with corn or rice as the major ingredient. Yes, fritos are low fodmap! They are a little high in fat which can bother some people. Rice crackers with hard cheese (lower in lactose) or low fodmap peanut butter are an excellent snack.
Both lactose-free and dairy-free ice creams are safe to eat on a low FODMAP diet, but double check with your nutritionist to be safe. There are a number of popular brands that sell both kinds of ice cream for IBS eaters, including Breyer's, Chapman's, Natrel, Ben & Jerry's, President's Choice, etc.
Foods High in Fructose
High fructose corn syrup is a main ingredient in processed foods, commercially prepared sweets, snacks and soft drinks, and these items can aggravate IBS symptoms.
Ideally, select snacks that are rich in nutrition and are well-balanced. I recommend selecting snacks that contain a dose of carbs with fiber (e.g. whole grains such as oats + fresh fruits), protein (nut butter, eggs, lean meats, yogurt) and a smattering of healthy fats (e.g. nuts, seeds, olive oil), when possible.
Chocolate bars and chocolate candy can trigger IBS because they're typically high in fat and sugar and commonly contain lactose and caffeine. Some people experience constipation after eating chocolate. There are some vegan options for chocolate lovers that people with IBS often find to be more tolerable.
FODMAP info: Oreos are high-fodmaps. The presence of HFCS is a problem on a fructose level and the wheat flour makes it an issue on a GOS and fructans side too.
Dark chocolate is low FODMAP in serving sizes of 30g, and chocolate truffles are one of the most direct ways to enjoy it in a confection. The ingredients are simply lactose-free heavy cream, chocolate, and cocoa (the whiskey is optional), making for a indulgent but IBS-friendly, low FODMAP dessert.
Can I Eat The Real Nutella From The Store? Sure, it says right there (see above) that 10 g is low FODMAP. And many folks think it tastes delicious, so go for it!
Unfortunately, if you've come to KFC® for chicken, there is no chicken on the menu that is low FODMAP. The fried chicken is battered heavily in wheat flour and a variety of spice including garlic and onion powder.
“We recommend following the elimination portion of the diet for only two to six weeks,” says Veloso. “This reduces your symptoms and if you have SIBO, it can help decrease abnormally high levels of intestinal bacteria.
Safe Low FODMAP Chinese dishes
Steamed chicken and green beans or broccoli. Prawns (not battered) with pineapple. BBQ ribs. Teriyaki beef or chicken.
This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods. However, people can incorporate the following low calorie, low FODMAP fruits and vegetables into their diet to help manage their weight: green beans.
Many, but not all people will experience an improvement in their IBS symptoms during the first 2-6 weeks on a low FODMAP diet. While a poor response to the diet can be disheartening, there are a number of very good reasons to explain this.
Dark chocolate: Half an ounce to no more than 3 ounces in a serving is considered to be low-FODMAPs. Milk chocolate and white chocolate: A half-ounce serving is considered low-FODMAP. At 1 ounce, the level of lactose increases to the point that it might cause you to have symptoms if you are lactose intolerant.
Low-FODMAP Chips
Fritos Corn Chips The Original – with ingredients of just corn, corn oil, and salt, Fritos can easily be found almost anywhere and can make for a quick snack if you need one in a pinch. Especially if you are craving something salty!
What About Marshmallows? Marshmallows are basically sugar, gelatin, corn syrup, water and often cornstarch and dextrose, all of which are low FODMAP.