Can I eat dates on a low FODMAP diet?

Yes, but portion size matters. Regular dates are low FODMAP at up to 30g per serving, which is about five small dates. Medjool dates are higher in sugars and only safe at 20g (one date). Sticking to the right amount keeps your snack both safe and satisfying.

What is a low FODMAP substitute for dates?

If you need a date-free alternative, try mashed banana (up to ⅓ of a medium banana is low FODMAP), canned pumpkin (up to ⅓ cup), or even small portions of kiwi or strawberries. These won’t give the caramel-like chew of dates, but they work as a sticky base in layered snacks.

Are raisins and dates low in FODMAP?

Both raisins and dates can be low FODMAP—but only in small amounts. Raisins are safe at about 13g (1 tablespoon), and regular dates at 30g. Larger portions can be high in fructans and sorbitol, so it's important to weigh or measure before indulging.

Are there any low FODMAP candies?

Yes! Dark chocolate (70–85% cocoa) is typically low FODMAP in moderate portions. Homemade options like these Low FODMAP Date Bark Bites or Low FODMAP Chocolate Bark are great candy-style treats without hidden triggers.

Low FODMAP Date Bark Bites – Easy, Sweet Treat (5-Ingredient)

Name: Low FODMAP Date Bark Bites: A Guilt-Free, Candy-Like Treat
Prep time: 15 min
Total time: 15 min
Cuisine: Low FODMAP
Ingredients: 20 regular dates; 5 tsp natural peanut butter; 25-30g roasted peanuts, chopped; 50-75g dark chocolate, melted; 1 tsp coconut oil or cacao butter; Sea salt to finish

Description

Low FODMAP Date Bark Bites are a sweet, salty, and gut-friendly treat made with regular dates, peanut butter, and dark chocolate—easy to make and great for digestive health.

Ingredients

Scale

20 regular dates

5 tsp natural peanut butter

25–30g roasted peanuts, chopped

50–75g dark chocolate, melted

1 tsp coconut oil or cacao butter

Sea salt to finish

Instructions

Slice each date lengthwise and flatten them into circles.

Arrange 5 dates per circle and press together.

Spread 1 tsp peanut butter on each date cluster.

Top with chopped roasted peanuts.

Pour melted dark chocolate over each bite.

Chill 10–15 minutes until almost set, then sprinkle sea salt.

Refrigerate fully before serving.

Notes

Regular dates are low FODMAP in 30g servings—use approx. 5 per bark bite.

Swap nut butter if needed, but monitor FODMAP thresholds.

Store in fridge up to 5 days or freeze for longer.

Prep Time: 15 minutes
Category: Snack, Dessert
Method: No-bake
Cuisine: Low FODMAP, Gluten-Free

Nutrition

Serving Size: 1 bark bite
Calories: 210
Sugar: 12g
Sodium: 35mg
Fat: 14g
Saturated Fat: 4g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 18g
Fiber: 3g
Protein: 5g
Cholesterol: 0mg

Keywords: Low FODMAP Date Bark Bites, FODMAP Chocolate Bark, IBS Snack