Can I have erythritol on a low fodmap diet? The official verdict

December 18, 2025 •

4 min read

According to Monash University, erythritol is considered low FODMAP, unlike most other sugar alcohols. However, navigating whether you can have erythritol on a low fodmap diet involves more than a simple yes or no, as individual tolerance is key to managing IBS symptoms.

Quick Summary

Erythritol is typically well-tolerated on a low FODMAP diet due to its high absorption rate in the small intestine. It is still recommended to limit it during the initial elimination and especially the fructose challenge phases, testing your personal tolerance afterwards.

Key Points

Low FODMAP Status: Erythritol is considered low FODMAP by Monash University due to its high absorption rate in the small intestine, unlike other sugar alcohols.
Cautious Use: Despite its low FODMAP classification, limiting or avoiding erythritol during the elimination phase is often recommended, especially for sensitive individuals.
Individual Tolerance: Personal tolerance varies, and it is crucial to test your own reaction to erythritol in small amounts after the elimination phase.
Fructose Interaction: Some studies suggest erythritol can worsen fructose malabsorption, so avoid it during the fructose challenge.
Hidden Ingredients: Always check ingredient labels on 'sugar-free' products, as erythritol is often combined with other sweeteners or high FODMAP ingredients.
Dose-Dependent Effects: Consuming large quantities of any sugar alcohol, including erythritol, can cause digestive upset in some people, even those without IBS.

Understanding Erythritol and FODMAPs

Erythritol is a sugar alcohol (a polyol) found naturally in some fruits and fermented foods, and is also commercially produced for use in sweeteners and food products. Unlike other polyols such as sorbitol, mannitol, and xylitol, erythritol is absorbed far more effectively in the small intestine. This means that very little of it reaches the large intestine, where it would be fermented by gut bacteria and cause unpleasant IBS-like symptoms such as bloating, gas, and abdominal pain. This unique absorption profile is precisely why erythritol receives special consideration on the low FODMAP diet.

The Official Stance on Erythritol

Leading authorities like Monash University recognize that most individuals can tolerate erythritol well, classifying it as a low FODMAP ingredient. However, this is not an official blanket endorsement for all users. The formal Monash app has not always had erythritol listed individually, creating some confusion in the past. Certified low FODMAP products containing erythritol do exist, confirming that some amount of the sweetener is safe, but individual tolerance is the ultimate deciding factor. It is crucial to remember that this general guideline is based on average absorption and does not account for specific sensitivities.

Using Erythritol During the Low FODMAP Phases

The Elimination Phase

During the strict elimination phase of the diet, where all high FODMAP foods are removed to identify triggers, it is often recommended to limit or completely avoid products containing erythritol, just to be cautious. This is a temporary measure to ensure that your symptoms truly settle down before reintroduction begins. If you are regularly consuming a product with erythritol and your symptoms are not improving, removing it is a logical step.

The Reintroduction Phase

Testing your tolerance to erythritol should be done carefully during the reintroduction phase, once your initial symptoms have subsided. Start with a small amount and observe your body's reaction. Some people may experience mild digestive issues with large doses, so it is important to find your personal threshold. A particularly important consideration is when challenging the fructose group of FODMAPs, as some research suggests erythritol might interfere with fructose absorption. It is therefore recommended to avoid erythritol during the specific fructose challenge.

Comparison of Low FODMAP Sweeteners

This table outlines the differences between erythritol and other common low FODMAP sweeteners.


Sweetener	FODMAP Category	Digestibility	Potential Side Effects	Best For...
Erythritol	Polyol (Low FODMAP)	Highly absorbed in small intestine.	Can cause laxative effect in large doses, varies by person.	Keto, baking, and general sweetness, with careful dosing.
Stevia	Not a FODMAP	Not absorbed, zero calories.	Can have a bitter aftertaste for some individuals.	Adding to drinks and recipes needing intense sweetness.
Sucrose (Table Sugar)	Low FODMAP in small amounts.	Absorbed normally.	High in calories, can cause symptoms in large quantities.	Moderate, portion-controlled sweetness.
Maple Syrup	Oligosaccharide (Low FODMAP in small amounts).	Normal digestion.	High in natural sugars, must stick to low FODMAP serving size.	Flavouring, baking, and drizzling.
Aspartame	Not a FODMAP	Not absorbed, zero calories.	Some individuals report sensitivities.	Adding sweetness without calories.

Other Considerations and Practical Tips

Hidden Sources of Erythritol

Erythritol is a common ingredient in many processed foods, particularly those labeled 'sugar-free,' 'low-carb,' or 'keto-friendly'. Always check ingredient lists on items like chewing gum, protein bars, and confectionery. Some products combine erythritol with other sweeteners that may be high in FODMAPs, which can complicate symptom management.

Cumulative Effects

Consuming multiple sources of low FODMAP ingredients, including erythritol, can sometimes lead to a cumulative effect that triggers symptoms. This is particularly relevant with products that mix sweeteners, like erythritol with monk fruit. Paying attention to the total quantity from all sources is important for sensitive individuals.

Working with a Dietitian

For personalized advice and management, especially if you have sensitive IBS, consulting a FODMAP-trained dietitian is highly recommended. They can provide tailored guidance on how to reintroduce erythritol safely and help you identify your specific tolerance levels.

Conclusion: Navigating Erythritol on a Low FODMAP Diet

In conclusion, while Monash University considers erythritol a low FODMAP sweetener due to its efficient absorption, it is not a universally symptom-free choice for everyone. For the best outcome, limit your intake during the initial elimination phase. Test your personal tolerance in small, controlled portions during the reintroduction phase, being particularly mindful of the fructose challenge. When used wisely and with attention to your body's response, erythritol can be a useful tool for maintaining sweetness while managing your digestive health.

Visit the official Monash FODMAP website for more guidance on the diet

Frequently Asked Questions

Unlike other polyols (sugar alcohols like sorbitol and mannitol) which are poorly absorbed and fermented in the large intestine, erythritol is mostly absorbed in the small intestine and excreted in urine. This minimizes its potential for causing digestive symptoms.

It is generally advised to limit or avoid erythritol during the elimination phase to ensure your symptoms fully resolve. If you consume products with it, monitor your reaction carefully and consider removing it if symptoms persist.

For most individuals, erythritol is well-tolerated on a low FODMAP diet, but individual sensitivity varies. It is best to test your personal tolerance with small portions during the reintroduction phase.

Other low FODMAP sweeteners include table sugar (sucrose) and maple syrup in small, controlled quantities, as well as non-nutritive sweeteners like stevia, aspartame, and saccharin.

It is recommended to avoid erythritol during the fructose challenge, as research suggests it may increase fructose malabsorption and affect challenge results.

Consuming large amounts of erythritol can cause a laxative effect or other mild digestive symptoms such as bloating and gas, even in people without FODMAP sensitivities.

Erythritol is often found in sugar-free and keto-friendly products like diet sodas, chewing gum, mints, protein bars, and other low-carb desserts.