Which Christmas treats are low FODmap?

Which Holiday treats are safe to eat if you’re following a low FODmap diet?

Which Christmas treats are low FODmap?

In the nutshell: you’re allowed from 3 to 5 chocolate squares and 1 tablespoon (or less) of sugar per serving. The less processed sugar & chocolate, the better!

To find out more, please read:

Is chocolate low FODmap?

Low FODmap candy.

Low FODmap sugar guide.

When buying treats during Holidays, please always read the ingredients list.

Ingredients to avoid :


-dried fruits
-high fructose syrup (HFCS)
–polyols ( sweeteners ending with –ol; for example maltitol, mannitol, sorbitol, isomalt, xylitol)
– agave syrup
– yacon syrup
-high fructose maple syrup
-high fructose corn syrup


-raising agents (other than baking soda)
-emulsifiers / fatty acids
-acidity regulators

Please note: you may take a chance with the last 3. Some people don’t react to them at all. 

Now, let’s take a look at some Christmas treats I’ve found in my local supermarkets …

*Dessert platter from Lidl*

Which Christmas treats are low FODmap?

Mini Pink Slices;
High fodmap ingredients: wheat, emulsifiers, milk, citric acid

Chocolate cream filled profiteroles;
High fodmap ingredients:
milk, soya, fatty acids, wheat,  carrageenan

Chocolate topped donuts;
High fodmap ingredients
milk, soya, fatty acids, wheat

Potentially problematic for all three desserts: the amount of sugar per pack:

Although all the treats mentioned above contain low fodmap sugars like glucose, dextrose, and sugars from low fodmap fruits (like strawberries), the overall amount of sugar is high.

sugar amount

*Strawberry cheesecake from Lidl*

Which Christmas treats are low FODmap?

High fodmap ingredients: wheat, emulsifier, citric acid, milk, fructose syrup, raising agents

Although it doesn’t contain as much sugar as the previous dessert mix, it does contain lactose-fructose syrup mix. Fructose syrup is high fodmap.

sugar amount

*Cadbury Dairy Milk Freddo Faces (available in most supermarkets)*

Which Christmas treats are low FODmap?

The clue is in the name yo 😉

High fodmap ingredients: milk, emulsifiers
Possibly high fodmap:
unspecified flavorings

*Celebrations mix (available in most supermarkets)* Which Christmas treats are low FODmap?

High fodmap ingredients: milk, wheat, barley, humectant, raising agents,
Potentially problematic: traces of hazelnuts and almonds.
Technically, you’re allowed up to 10 hazelnuts per serving, and up to 10 almonds per serving, but if you’re  especially sensitive to nuts, even traces can cause digestive upset.
Learn more here: Low fodmap nuts list.

*Terry’s chocolate orange (available in most supermarkets)* Which Christmas treats are low FODmap?


High fodmap ingredients: milk, wheat, emulsifiers
Possibly high fodmap:  unspecified flavorings

*Moo free (at Sainsbury’s & Real Foods & at Amazon)* Which Christmas treats are low FODmap?

Again, it’s all in the name 😉
It’s organic, vegetarian and vegan.
It’s diary, lactose, gluten, wheat, soy, casein & GMO- free!

This chocolate is low FOdmap.

 Moo Free Organic Dairy Free Chocolate Bar 100 g (Pack of 4)


*Chocolate and Love (local grocery store)* Which Christmas treats are low FODmap?

 It’s organic.

Possibly high fodmap: Milk powder and butter in caramel pieces. Ther’s only 10% of caramel in this chocolate, so eating this one is definitely worth a shot!

*Sainsbury’s Deliciously Free From – Digestive Biscuits (at Sainsbury’s)*

Which Christmas treats are low FODmap?

They are and gluten, wheat, and dairy-free.
Potentially problematic ingredients: emulsifiers and soy flour.
If you’re not especially sensitive to soy products, or if you can handle the small amount of soy, you can take a chance with those. I personally, hadn’t experienced any symptoms after eating them.

*Clarks Pure Canadian Maple Syrup (most supermarkets & Real Foods & at Amazon)*

Which Christmas treats are low FODmap?

It’s 100% pure maple syrup (without high-fructose corn syrup addition).
You can safely add it to your dessert or drink. It’s low fodmap. You can also use 100% pure corn syrup (without high-fructose addition), cane syrup, rice malt syrup and glucose syrup.

 Clarks Pure Canadian Maple Syrup Medium Grade (500ml)

To sum it up:

  Most Christmas treats from regular supermarkets contain at least few high fodmap ingredients. You can either take a risk or find low fodmap treats in smaller, diet oriented shops (or online).

Please, see low FODmap treats selection below:


Read more:

IBS friendly foods!
Low fodmap peanut butter and pumpkin chocolate chip cookies and cupcakes.
3 ingredient homemade microwave energy bars
The best sweet low FODmap waffles – rich, crispy & fluffy.


IBS general info: Irritable bowel syndrome (IBS) 
What is a low FODMAP diet?



Which Christmas treats are low fodmap?


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Disclaimer: This post contains Amazon and Viglink affiliate links. This means that I may receive a small commission (at no cost to you) if you purchase something through the links provided.

Mila Myk

Home Decor, DIY and Inspirational Ideas

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