Is Low FODMAP Candy & Chocolate a Trick or Treat?

Before you send your little trick-or-treaters out there (or maybe you are the candy monster yourself), your best strategy is to know the low FODMAP candy and chocolates you can indulge in while still adhering to your low FODMAP diet.

Sugar (as in pure, white granulated sugar) is low FODMAP, which often surprises people, and while we think of sugar as being synonymous with candy, there are many other types of sweeteners and additional ingredients to steer clear of.

In general, keep candy portions small – and we know it is easy to over-indulge. Try to stick with servings totalling 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.

If you are working with a registered dietitian, certainly check with them and also listen to your own body’s response. If you know that a particular ingredient or candy does not agree with your digestive system, then do not consume it.

First, the Good News

Let’s read labels and talk about what we CAN have in our low FODMAP candy or chocolate:

• Sugar, cane sugar, evaporated cane sugar
  

• Maple syrup, maple sugar
  

• Dextrose
  

• Maltodextrin
  

• Glucose, glucose syrup, and glucose-fructose (just not fructose-glucose, which is different and has a higher fructose level)
  

• Gelatin
  

• Pectin (any source, even apple)
  

• Chocolate (dark, milk, and white in small portions) – if you’ve wondered “is chocolate low FODMAP?” the answer is yes; chocolate is low FODMAP in moderate amounts.

• Cocoa, cocoa butter (safe and well-tolerated in small amounts)
  

• Lecithin (even soy-based)
  

• Fats and oils
  

• Confectioners’ glaze
  

• Vanilla extract
  

• Invert sugar (suggested 10 g or less)
  

• Molasses and honey (if low on ingredient list)
  

• Wheat starch (yes, in small amounts)
  

• Cornstarch
  

• Citric acid (commonly asked: “Is citric acid low FODMAP?” — yes, it is safe in small amounts and widely used in candy)
  

• Various waxes, such as carnauba, which is common in candies
  

• Flavours, both artificial and natural: some flavourings in savoury foods can be derived from problematic high FODMAP sources, such as garlic and onion. In general, the flavourings used in candies will be from low FODMAP sources, and the carbohydrate components from those sources are not present and/or are in such small amounts per small servings of candy that you should be okay.
  

• Colours: these have not been tested, but will be in small amounts and are considered okay.
  
  

Leave On The Shelf

Here are some high FODMAP ingredients often found in candies. Steer clear of any candies with these ingredients:

• High fructose corn syrup (HFCS)
  

• Fructose or fructose-glucose
  

• Sorbitol, mannitol, xylitol, maltitol, and erythritol
  

• Agave
  

• Inulin, chicory root
  

• Concentrated fruit juices or purées made from high FODMAP fruits (pear, apple, mango, blackberry, etc.)
  
  

Good Bets

Many old-fashioned lollipops are fine, as are small “fun-size” chocolates. People often ask, “Are gummy bears low FODMAP?” or “Are Swedish Fish low FODMAP?” – In small servings, yes, many gummy candies are safe options. Even the sour kind of gummies can be low FODMAP – but always check labels! Many hard candies, such as Jolly Ranchers, are low FODMAP candy options, as are many peanut butter cups. Marshmallows, if made without HFCS or extra fibre, are okay in small quantities.

Consider this a starter list – now get your costume on! Remember to eat your Halloween low FODMAP candy and low FODMAP chocolate in moderation!

FAQs 

What Candy Is Low FODMAP?

If you’re wondering what candy is low FODMAP, the good news is that many classic treats can fit into your IBS-friendly lifestyle when portioned properly and chosen carefully. Popular options for low FODMAP candy include:

Low FODMAP hard candy like lollipops or Jolly Ranchers (as long as they’re made with cane sugar or glucose syrup and are free from high FODMAP sweeteners).

Gummy-style candies such as plain gummy bears or Swedish Fish, provided they do not contain sorbitol, maltitol, or high fructose corn syrup (HFCS).

Marshmallows made without HFCS or added fibers.

Plain dark or milk chocolate, in fun-size or portion-controlled servings.

Always read ingredient labels to avoid polyols (like xylitol, mannitol, and sorbitol), as these are high FODMAP and can cause bloating, gas, or discomfort. While candy isn’t a nutritional essential, it can still be enjoyed mindfully as part of a low FODMAP candy rotation.

Are Gummy Bears Low FODMAP?

Yes—in small servings and only if made with appropriate ingredients. Many traditional gummy bears are made using sugar, glucose syrup, gelatin, and food coloring, which are low FODMAP ingredients. These are generally safe if you keep the serving size moderate (think a small handful).

However, always check the ingredient label. Some gummy candies—especially "sugar-free" or "reduced sugar" versions—include high FODMAP sweeteners such as sorbitol, maltitol, or xylitol, which can trigger IBS symptoms even in small quantities. Similar guidance applies to other chewy candies like Swedish Fish.

To enjoy low FODMAP candy options like gummy bears, start with a small portion, pair them with a balanced meal or snack, and track how your body responds.

Is Chocolate Low FODMAP?

Yes—chocolate is FODMAP-friendly in controlled servings. The key factor is the lactose content, especially in milk and white chocolate. Here’s what’s considered safe:

Dark chocolate: Up to 30 grams (1 oz) is generally tolerated by most individuals with IBS.

Milk chocolate: Safe in smaller amounts, around 20 grams.

White chocolate: Typically tolerated up to 25 grams.

Cocoa and cocoa butter themselves are low FODMAP, but milk solids introduce lactose, which is why portion control is essential. Avoid chocolates with high FODMAP fillings like caramel, nougat, or dried fruit. Also, steer clear of chocolate candies that include high FODMAP sweeteners.

When enjoyed responsibly, chocolate can absolutely be part of your low FODMAP candy list—no need to give it up entirely!