Can people with IBS have molasses? The low-FODMAP truth

January 3, 2026 •

4 min read

According to the International Foundation for Gastrointestinal Disorders, IBS affects an estimated 10-15% of the global population, many of whom find relief by managing their intake of fermentable carbohydrates like those found in molasses.

Quick Summary

Molasses is a high-FODMAP sweetener, primarily due to its high fructan content, and should be avoided during the elimination phase of an IBS diet. While minimal amounts might be tolerated, many safer low-FODMAP alternatives exist for managing digestive symptoms effectively.

Key Points

High FODMAP Warning: Molasses is rich in fructans and should be avoided during the elimination phase of a low-FODMAP diet for IBS management.
Small Amounts May Differ: Some individuals may tolerate very small quantities of molasses (around 1 teaspoon), but this depends on personal tolerance and should be approached with caution.
Check Food Labels: For processed foods like brown sugar, molasses may be listed lower on the ingredients list and present in low-enough quantities to be tolerated.
Prioritize Digestive Health: Although molasses contains beneficial minerals, its high fermentable carbohydrate content poses a greater risk for IBS sufferers than its potential nutritional gains.
Opt for Safer Alternatives: Low-FODMAP sweeteners like pure maple syrup, rice malt syrup, and table sugar are recommended substitutes to prevent triggering IBS symptoms.
Individual Tolerance Varies: Always listen to your body and work with a healthcare professional to determine your personal FODMAP tolerance levels through careful reintroduction.

Understanding the Molasses and IBS Connection

For individuals with Irritable Bowel Syndrome (IBS), navigating dietary choices can be a challenge. The low-FODMAP diet is a key strategy for managing symptoms, but it requires careful attention to ingredients. Molasses, a syrup derived from sugar cane or sugar beet, is often used for its distinct flavor and supposed nutritional benefits. However, its high concentration of specific carbohydrates makes it a significant concern for those with a sensitive gut.

Why Molasses is Considered High FODMAP

The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. For people with IBS, these carbohydrates can draw extra water into the intestines and get fermented by gut bacteria, leading to gas, bloating, and abdominal pain.

Molasses, particularly blackstrap molasses, is high in a type of FODMAP called fructans. Fructans are chains of fructose molecules linked together, which the small intestine cannot easily digest. This fermentation process is the primary reason why molasses can trigger uncomfortable IBS symptoms. The fructan content is high enough that major FODMAP authorities like Monash University classify it as a high-risk food, meaning it should be eliminated during the initial phase of the diet.

Can you consume any amount of molasses with IBS?

While strict avoidance is recommended during the elimination phase, some individuals may have a higher tolerance for molasses than others. Clinical testing from sources like FODMAP Friendly confirms that a small, 7g serving (about half a tablespoon) may be low enough in FODMAPs for some people. This does not apply to everyone, and caution is advised. If you are past the elimination phase and undergoing reintroduction, testing your tolerance with a controlled, very small amount is the only way to know for sure. It is important to note that many products, like brown sugar, contain a small amount of molasses and are considered low FODMAP in specific quantities because the overall fructan load is low. However, pure molasses is a concentrated source that carries much higher risk.

Nutritional Benefits vs. Digestive Impact

Molasses contains various minerals like iron, calcium, and magnesium, which offer health benefits to the general population. For example, the magnesium content has been noted to potentially aid with constipation. However, for someone with IBS, the high FODMAP content is a far more immediate concern. The risk of triggering severe digestive symptoms typically outweighs the potential nutritional gains. These nutrients can be sourced from safer, low-FODMAP foods without causing digestive distress. For instance, a small amount of magnesium from a safe source is a better choice for constipation than a high FODMAP substance that causes other symptoms.

Low-FODMAP Alternatives to Molasses

Fortunately, if you crave a similar rich, sweet flavor profile, there are several IBS-friendly alternatives you can use in your cooking and baking:

Pure Maple Syrup: An excellent low-FODMAP option for adding sweetness to recipes. It offers a slightly different, but still rich, flavor.
Rice Malt Syrup: This syrup is made from fermented rice and is a low-FODMAP choice, often used for its mild sweetness and sticky texture in baking.
Table Sugar (Sucrose): Made from equal parts glucose and fructose, table sugar is a low-FODMAP sweetener that is well-tolerated in controlled serving sizes.
Glucose Syrup: As it contains only glucose, it is a completely low-FODMAP sweetener and a safe option.
Aromatics: For flavoring savory dishes, using spices like cinnamon, ginger, and allspice can help mimic the complexity of molasses without the FODMAP content.

Comparison Table: Molasses vs. Low-FODMAP Alternatives


Feature	Molasses	Pure Maple Syrup	Rice Malt Syrup	Table Sugar
FODMAP Status	High (Fructans, excess fructose)	Low (tested by Monash)	Low (tested by Monash)	Low (in controlled serves)
Recommended for IBS Elimination	No	Yes	Yes	Yes (in moderation)
Key Flavor Profile	Dark, deep, robust	Distinctive maple, caramel notes	Mild, neutral, light	Standard sweetness
Consistency	Thick, syrupy	Thinner than molasses	Thick, viscous	Crystalline
Nutritional Content	Rich in iron, calcium, magnesium	Some minerals, antioxidants	Minimal nutritional value	No nutritional value

Expert Recommendations and Conclusion

The consensus among dietitians and FODMAP experts, including those from Monash University, is that molasses is not a suitable sweetener for those following a low-FODMAP diet, especially during the elimination phase. While its nutritional profile is often touted, the digestive distress it can cause for individuals with IBS is a significant downside. Prioritizing digestive comfort and symptom management is key for IBS patients.

When reading food labels, always remember that ingredients are listed in order of quantity. If molasses is listed near the end, the amount may be small enough to be tolerated, but this is a judgment call that should be made carefully based on personal tolerance.

For most, opting for safer alternatives like maple syrup or rice malt syrup is the most reliable way to enjoy a touch of sweetness without risking a flare-up. Always consult a healthcare professional or a registered dietitian before making significant changes to your diet to ensure proper nutritional needs are met. For further authoritative guidance on FODMAPs, the Monash University Low FODMAP Diet app is an excellent resource.

Frequently Asked Questions

Molasses contains high levels of fructans, a type of fermentable carbohydrate known as a FODMAP. These fructans are poorly absorbed in the small intestine and can ferment in the gut, causing gas, bloating, and pain in individuals with IBS.

There is no universally safe amount, as tolerance varies. While FODMAP testing suggests a very small serve (around 1 teaspoon) might be low FODMAP, it is generally recommended to avoid it entirely during the elimination phase and only test your tolerance cautiously during reintroduction.

Yes, all forms of molasses, including blackstrap, are considered high in FODMAPs. The concentration of fructans is the primary concern for IBS, regardless of the molasses variety.

Brown sugar is considered low FODMAP in a standard serving (approximately 1 tablespoon). This is because the amount of molasses added to refined white sugar is very small, keeping the overall fructan load below the threshold for triggering symptoms.

Ingredients are listed in descending order by quantity. If molasses is near the end of an ingredient list, the amount is likely negligible and may not cause a reaction. However, those with high sensitivity should still be cautious.

Good substitutes for molasses include pure maple syrup, rice malt syrup, or regular table sugar. These options provide sweetness and a similar texture without the high FODMAP content that can trigger IBS symptoms.

While blackstrap molasses contains magnesium, which can have laxative properties, its high FODMAP content poses a risk for digestive distress. Safer low-FODMAP alternatives for managing constipation should be explored first.