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It’s no secret, Halloween is my favorite holiday, so it makes me cry whenever something (or someone) takes the fun out of it. One of those things that scares the fun right out of Halloween is digestive issues. If you are following a low FODMAP diet to ease your digestive woes then Halloween can be a nightmare. Most candy has high fructose corn syrup in it (or at least the good stuff does right?), chocolate can be problematic too, and of course that pesky wheat. Even many “healthier” treats have honey, another high FODMAP ingredient.

Let’s talk about navigating those Halloween treats to make the best choices. One thing that may go without saying but I’m going to mention anyway, is that even “low FODMAP” foods can cause a problem if you eat too much of them. No matter how low FODMAP they are, they can cause you digestive distress.  A chronic diet of too many simple sugars feeds a bad population of gut bacteria which can trickle down to digestive issues long-term, and short-term a high simple sugar diet tends to pull water into the gut and cause a whole slew of tummy troubles. But that doesn’t mean that you can’t enjoy some delicious Halloween treats with a little moderation. Here are a few things to look for in your favorite candies:

Candy sweetened with low FODMAP safe sweetners such as sugar (Sucrose), cane syrup, corn syrup (different than high fructose corn syrup), dextrose, glucose syrup, and tapioca syrup should all be in the clear

Steer clear of foods that have lactose, high fructose corn syrup, fructose, sorbitol, apple juice concentrate, glycerin and honey.

 

If you want something else to hand out at your door this Halloween try one of these low FODMAP candy alternatives: 

 

Junkless Bars – We all know the houses that give out the FULL-sized candy bars are the best houses right? Imagine being the favorite of both kids and parents by giving out full-sized bars that have simple healthy ingredients too. If you want that, pop these Junkless bars into your candy bin and watch the kids race to you. They have 8 or fewer whole food ingredients: like oats and peanut butter. Plus, they mostly use brown rice syrup to sweeten the bars which is low FODMAP friendly.

Fody Bars – This is another bar that you will love. It is certified Low FODMAP and pretty delicious if I do say so myself. It is low in sugar too (only 6 grams) and has about 7 grams of protein to blunt that sugar high that you will inevitably get from the rest of the candy.

Gluten free pretzels – For those crazy people that don’t want sweets for Halloween, individual snack bags of gluten-free pretzels can be a great treat.  While pretzels as a whole aren’t particularly nutritious they shouldn’t cause any GI upset and can help to stave off a little hunger too.

 

NOTE: The ingredients in products are constantly changing so be sure to check the ingredient list every time your purchase it.  In addition, individuals tolerance varies, you should test your tolerance to these different treats.

Check out this list of candy that you can safely enjoy:

Bethany Frazier/Jim Frazier is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.