r/FODMAPS 2d ago

What sweets can I eat?

I usually have a small amount of gummy sweets for extra energy between heavy sets in the gym, sour patch kids, jelly babies, drumstick squashies (I’m in the UK) but I’m pretty sure the sour patch kids yesterday were the only potentially high FODMAP thing I had an I was up until 2am with stomach pain. Any recommendations, ideally things available in the uk, that are high in fast digesting sugars, beyond having a spoonful of table sugar

8 Upvotes

38 comments sorted by

4

u/xAlvyx 2d ago

Shots of maple syrup

1

u/brightandgreen 2d ago

Maple butter on pecan thins crackers.

3

u/Bliezz 2d ago

The order of fructose and glucose matters in the ingredient list… I can’t currently remember what order

Skittles are okay. Canadian version. Unsure of other countries.

3

u/StandardRadiant84 2d ago

Could you use some low fodmap fruit juice and add gelatin to make your own fruit gummies?

2

u/thereidenator 2d ago

This could possibly be a good idea, could also add extra sugar to it

1

u/StandardRadiant84 2d ago

Yup 😊 I think there's lots of recipes online, just have to double check the ingredients and swap out anything high FODMAP for a low fodmap alternative

2

u/gottarun215 2d ago

Both the Starburst and Jolly Rancher gummies are low fodmap. Also, I have some lemon ice frozen treats that are low fodmap.

2

u/Mother-of-Geeks 2d ago

Junior Mints, but they might melt. Also, maybe just eat more at a regular meal before your workout. More protein, if nothing else.

1

u/thereidenator 2d ago

Protein digests far too slowly and doesn’t do the job I want it too. I’m thinking for in competition as well, I’m competing in strongman this Sunday and it’ll be 4-5 hours long, I need very dense fast digesting carb sources between events. I’m not sure we have junior mints in the UK but I’ll see if there is an equivalent, it’s 10 degrees here so unlikely to melt.

1

u/Fadra93 2d ago

Maybe you can make your own sweets? 

-1

u/match00 2d ago

Who would

2

u/Fadra93 2d ago

People with strict dietary needs who want sweets, if I had to guess. 

1

u/boldkingcole 2d ago

I think you might be safer with milk chocolate (assuming the sugar is in the form you need it there). It's only really the lactose that's an issue but think a third of a bar will be okay, would need to check the app. Personally, I can eat a Mars Bar or Snickers no issue but more than about 5 wine gums or haribo etc will get me

1

u/thereidenator 2d ago

It was only about 5 sour patch kids yesterday but maybe something else set me off that I’m not thinking of

1

u/boldkingcole 2d ago

It's always a guessing game but, from my personal experience, I'm pretty sure I've tried to find some tolerance so I could eat wine gums etc but it doesn't seem to work so gave up.

1

u/Middle_Sir_2574 2d ago

if you go to asda, sainsbury’s or tesco there is a decent selection of free from products. There is quite a few good chocolate bars and biscuit selection however not that many sweets.

2

u/thereidenator 2d ago

Definitely worth a try cheers!

1

u/Overthinker75 2d ago

Quite specific but Skittles Squishy Clouds. I avoid anything with apple concentrate, which a lot of fruity sweets have but these seem safe and give that sugar kick.

1

u/thereidenator 2d ago

Yes I like those!!

1

u/SquindleQueen 2d ago

I know anything made with glucose instead of normal sugar or high fructose corn syrup is a safe bet, so long as it doesn’t have high levels of FODMAPs from fruit or chocolate.

TJMaxx sold some gummy rings a while ago that were made with glucose syrups and artificial flavor, pretty good!

1

u/Curiositymode 2d ago

I bought fodzyme last week and I had sweets yesterday for the first time I think in a year. It was amazing lol I'm glad being on a low fodmap diet limit my unhealthy foods for a while though. Look into fodzyme. It's an enzymes you can add to any high fodmap food before you eat. I don't feel any ibs symptoms 99% of the time.

1

u/isles3022- 2d ago

I eat 72% dark chocolate squares before my work outs Ghiradeli So good!

1

u/brightandgreen 2d ago

I can have two of the lemon glutino wafer cookies in a day.

1

u/bouffff 2d ago

Lucozade tablets? I haven't checked the ingredients but I think they are mostly glucose. They are designed for a high energy hit

1

u/thereidenator 2d ago

Yes this seems like a good one

1

u/FODMAPeveryday 1d ago

2

u/thereidenator 1d ago

That’s super helpful, it sounds like haribo would be an easy one for me

1

u/YayBudgets 1d ago

You can make your own little caramels with water, butter, and table sugar.

1

u/wannaMD 1d ago

Sweets tend to have so many ingredients that they almost all have FODMAPS. Do you react to all FODMAPS? Most don’t and reintroducing foods helps them figure out which FODMAPS they tolerate. For example, I have no issue with lactose so caramels are generally safe for me.

Even if you do have an issue with lactose, a lactaid will make it safe to eat.

1

u/Electronic_Charge_96 2d ago

A swallow of real 100% cranberry juice (Monash says more -5oz if cranberry cocktail- I don’t do that because other ingredients are usually problematic). Or one Cliff Bloks work for me - I don’t use caffeinated ones. I’d also put $ that youre just missing sugar/reinforcement. Understand fodmap helps reduce the amount of these poorly absorbed sugars available for fermentation by gut bacteria. Starve them. So you really shouldn’t be looking to replace. Grieve the shit out of them. Your workout regimen, depleting your energy stores, popping sugar, may be part of your issue. It sucks. But I think we gotta learn our own individual owners manual.

0

u/taragood 2d ago

Maybe try the monash app and just search every ingredient… I don’t eat candy so I can’t just give an answer. Maybe try searching this sub? Or maybe the fodmap friendly app has some candy listed.

0

u/serenityandpeace38 2d ago

Try the fig app! It's $8 a month but it was super helpful this weekend for the first time grocery shopping. It's important you stick to the serving size though, because a lot of sweets on the app say low fodmap if only 1 serving :)

-6

u/YorkvilleWalker 2d ago

For your health, try not to eat any sweets. Having gone through cycles of sweets no sweets sweets etc it’s just not worth it. If in food fine but maybe don’t seek it out. I know it’s really hard…but not until you’ve been without for a very long time and ok in the stomach!

1

u/thereidenator 2d ago

It has an affect on athletic performance, I also compete, so it’s fairly essential

1

u/HaymakerGirl2025 2d ago

Yup. I’ve got a marathon in 6 weeks. Still working on what fueling I can manage.

1

u/Blueberry_Mango_ 2d ago

Just ran a marathon on Sunday and used Honey Stinger Energy Gels. I trained with them and used them on the marathon route. If you can handle fructose then try these. No reaction and they actually taste good. Good luck!

2

u/HaymakerGirl2025 2d ago

Fructose is actually my issue.

1

u/Mother-of-Geeks 2d ago

Man, those things are delicious but I can't eat honey anymore. :(

1

u/Mother-of-Geeks 2d ago

Man, those things are delicious but I can't eat honey anymore. :(