Happy Halloween, FODMAPers! Toni and I have been working behind the scenes at our practice, For a Digestive Peace of Mind, creating some fun Halloween treats suitable for those following the low FODMAP diet.
Halloween is often celebrated with a surplus of candy and spooky celebrations, and as you probably know, many of the popular treats served can contain hidden FODMAPs. Boo 🙁
Fear not! There are some low FODMAP options out there to enjoy…and because we believe Halloween should be less about the trickery and more about the treats, we’ve provided some suggestions to help guide you! 🙂
A few simple tips:
- Alway check the nutrition labels: Look for green lighted (ie low FODMAP ingredients) such as corn syrup, dextrose, sucrose, soy lecithin, and confectioner’s glaze. Beware of high FODMAP ingredients such as: lactose, high fructose corn syrup, fructose, sorbitol, apple juice concentrate, and glycerin.
- Enjoy low FODMAP treats in moderation! No one feels great after a candy overload… so limit yourself to a few pieces of fun-size candy or treats at a time.
- If you plan on going to a Halloween party, get creative! Check out our low FODMAP snack suggestions below!
Lucky #13… types of candies that should work for you & your sensitive belly. Everyone is different, so enjoy to your personal tolerance.
- Dum Dums
- Haribo Gold Bears
- Jolly Ranchers
- Junior Mints
- Justin’s Dark Chocolate Peanut butter cups
- Marshmallows (made without high fructose corn syrup)
- Peeps (pumpkin, ghosts, you name it)
- Swedish fish
- Sweet tarts
- Sour patch kids
Want to get a little creative?
Consider making these spooktacular low FODMAP sugar cookies…check out my post here!
Cheese plate of pumpkins, broomsticks and witch hats
Chocolate filled cookie spiders! Try a suitable chocolate sandwich cookie, (we like Glutino chocolate vanilla creme cookies) and insert gluten free pretzels (we love Snyder’s gluten free pretzels) into the cookie to make a spooky spider. The eyeballs are by Wilton and made primarily of dextrose and cornstarch. They can be purchased at Michaels crafts store and World Market. Fun, right?
Dark chocolate dipped pretzels and nonpareils. Simply melt semi-sweet chocolate chips and dip gluten free pretzels in chocolate to coat. Add a few nonpareils or scary eyes to make the pretzels, “Halloween-ready!”
And if you have very little time on your hands…use a permanent magic marker and make a cheese stick ghost, see here on Pinterest!
Or simply purchase a bag of white cheddar Cheetos…in skeleton shapes. A fun treat that is not loaded with sugar! Kids love them and they work well for FODMAPers. You might think they would be high in lactose (but check the nutrition fact label–little to no sugar—and lactose, remember, is a sugar!).
Everyone deserves a fun Halloween that includes a few treats. So…Eat, Drink and Be Scary!