FODMAP foods / Low FODMAP sweets

Aisle guide

Low FODMAP sweets

The sweet aisle comes down to which sugar was used. Honey, agave syrup and high fructose corn syrup are High because of excess fructose, while plain sugar, maple syrup and glucose syrup are Low, so a sweet made with one can sit next to a sweet made with the other and score the opposite way. Sugar-free is usually the worse choice, since sorbitol, mannitol, xylitol and maltitol are High polyols and they are the standard filling for sugar-free gum and mints. Stevia and sucralose are Low, so a sweetened drink or dessert built on those is fine. Dark chocolate is Low in a small serving, milk chocolate carries lactose so keep the portion modest, and dried fruit in a sweet adds fructose that adds up fast.

Look for on the label

  • honey, agave and high fructose corn syrup are High, sugar, maple syrup and glucose syrup are Low
  • sorbitol, mannitol, xylitol, maltitol and isomalt are High, whatever the front of the pack says
  • stevia and sucralose are Low, so sugar-free is not automatically a problem
  • dried apple, pear, raisins and dates in a sweet bring fructose with them
  • inulin shows up in high fibre and reduced sugar chocolate bars

Examples by country

Products we have checked, grouped by where you can find them. The Low ones come first, then the ones worth a closer look, with the ingredient that decides it.

Showing products sold in United Kingdom. Pick another country or show all.

United Kingdom

5 low FODMAP examples, 3 to watch

  • Sainsbury's

    Bourbon Creams

    Low

  • Dark Chocolate - 85% Cocoa

    Low

  • soon

    Dessert de riz chocolat

    Low

  • GREEN & BLACK'S ORGANIC

    Intense Dark 85% Cocoa

    Low

  • Bliss

    Marshmallow Classic Vanilla

    Low

Worth a closer look

  • Mrs Crimbles

    6 classic French Madeleines imp

    High

    Because ofThickener: Guar gum

    See all 14 ingredients

    The product is rated High FODMAP because it contains guar gum, while all other known ingredients are Low FODMAP; unknown flavourings were ignored.

    • EGGS freshLowFresh eggs are low FODMAP and safe to eat in normal serving sizes, as they do not contain any FODMAP carbohydrates.
    • Vegetable oil palmLowPalm vegetable oil contains virtually no carbohydrates or fermentable FODMAPs, although a specific safe gram amount cannot be established from the ingredient name alone.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Rice flourLowRice flour is low FODMAP and safe in servings of up to 100g, as rice does not contain significant FODMAPs.
    • Potato starchLowPotato starch is low FODMAP; it does not contain significant FODMAPs and is generally safe to consume with no specific limit needed.
    • Glucose syrupLowGlucose syrup (sirop de glucose) is considered low FODMAP because it primarily contains glucose and not FODMAP sugars; it is safe to consume in typical serving sizes.
    • Humectant: vegetable glycerolLowGlycerol (vegetable origin) is a low FODMAP ingredient with no significant fermentable carbohydrates, and can be consumed safely in typical amounts.
    • Corn flourLowCorn flour is low FODMAP; you can safely eat up to 100 grams per serving.
    • Thickener: Guar gumHighGuar gum (guarkernmehl) is high FODMAP due to its content of galacto-oligosaccharides (GOS), which can cause digestive symptoms in sensitive individuals.
    • Emulsifier: rapeseed lecithinLowRapeseed lecithin is a purified fat-based emulsifier and is not expected to contain meaningful amounts of FODMAPs; no specific safe gram serving has been established.
    • Rice starchLowRice starch is low FODMAP and can be safely consumed, as it does not contain any FODMAPs of concern and there is no specific serving size limit.
    • Raising agentsLowSodium acid pyrophosphate is a chemical leavening agent with no FODMAP content and is considered safe for low FODMAP diets.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • Natural flavourings (natural flavourings)UnclearNatural flavourings are a broad category whose FODMAP level depends on the specific flavouring substances and carriers used, which are not identified here.

  • Lotus

    Biscoff Crunchy Pâte À Tartiner

    High

    Because ofWHEAT FLOURSoy flour

    See all 10 ingredients
    • WHEAT FLOURHigh
    • SugarLow
    • Palm oilLow
    • Rapeseed oilLow
    • Soy flourHigh
    • SaltLow
    • CinnamonLow
    • Sodium carbonatesLow
    • LecithinsLow
    • Citric acidLow

  • Lotus

    Biscoff Smooth

    High

    Because ofWHEAT FLOURCandy sugar syrupSoya flour

    See all 12 ingredients

    Biscoff Smooth is high in FODMAPs due to the wheat flour, candy sugar syrup, and soya flour.

    • WHEAT FLOURHighWEIZENMEHL is wheat flour, which is high in fructans (a type of FODMAP), and is therefore high FODMAP even in small amounts.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • PalmLowPalm oil is a pure fat and contains no FODMAPs, so it is safe to eat in unlimited quantities on a low FODMAP diet.
    • RapeseedLowCanola (rapeseed) oil contains only fat with no FODMAPs, so it is safe in any amount.
    • Candy sugar syrupHighCandy sugar syrup is high FODMAP because it usually contains high amounts of fructose, which is a FODMAP sugar that can trigger symptoms.
    • Raising agentLowRaising agents (such as baking powder or baking soda) do not contain FODMAPs as they are mineral or chemical leaveners, so they are low FODMAP.
    • Soya flourHighSoya flour is high FODMAP due to its high content of galacto-oligosaccharides (GOS), which can trigger symptoms in people with IBS.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • CinnamonLowCinnamon is naturally low FODMAP and can be safely consumed in standard amounts; up to 1 teaspoon (about 2g) is considered low FODMAP.
    • Rapeseed oilLowRapeseed oil (canola oil) contains no FODMAPs and is safe to consume in any amount.
    • Emulsifier (lecithins)LowLecithins are phospholipid emulsifiers and are generally considered low FODMAP because they contain negligible fermentable carbohydrates; no specific safe gram amount is established, but they are typically used in very small quantities.
    • Citric acidLowCitric acid is an additive that does not contain FODMAPs and is safe for a low FODMAP diet; it contains no fermentable carbohydrates.

What people ask

Is honey low FODMAP?
No, honey is High because it holds more fructose than glucose. Maple syrup is the straightforward swap and it is Low.
Is dark chocolate low FODMAP?
Dark chocolate is Low in a small serving, a couple of squares rather than half a bar. Milk chocolate carries lactose, so it needs a smaller portion still.
Are sugar-free sweets better for IBS?
Usually not. Most sugar-free sweets are built on polyols like sorbitol and maltitol, which are High FODMAP and known for causing gas and loose stools.

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Belly Buddy is not medical advice. FODMAP tolerance is personal. Talk to a dietitian before you change your diet. Product name and brand from Open Food Facts.

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