Is Brown Sugar Better Than White Sugar for IBS?

October 19, 2025 •

4 min read

According to the highly respected Monash University FODMAP research, both brown and white sugar are considered low in FODMAPs in moderate serving sizes. For those with Irritable Bowel Syndrome, this means the choice between brown sugar and white sugar has more to do with moderation than with perceived health benefits.

Quick Summary

This article explains how brown and white sugars compare nutritionally and on a low-FODMAP diet for managing Irritable Bowel Syndrome, focusing on the importance of overall sugar intake for gut health.

Key Points

Nutritionally Similar: Despite popular belief, brown and white sugars are nutritionally similar, and the trace minerals in brown sugar offer no significant health benefits.
Low FODMAP in Moderation: Both brown and white sugar are considered low FODMAP in moderate serving sizes, such as a quarter cup, according to Monash University research.
Excess is the Problem: For IBS, the quantity of sugar is more important than the type. Excessive intake of any added sugar can feed harmful gut bacteria and worsen symptoms.
Focus on Overall Diet: Effective IBS management depends on overall dietary habits, not just the type of sugar. Consider a low-FODMAP approach and reduce all added sugars.
Prioritize Moderation: The best approach for individuals with IBS is to consume all sugars, including brown and white, in moderation as part of a healthy, balanced diet.
Identify Personal Triggers: Since IBS is highly individual, keeping a food diary to identify your specific sensitivities is a crucial strategy for symptom management.

The IBS Diet: How Sugar Affects the Gut

For individuals with Irritable Bowel Syndrome (IBS), managing symptoms often involves a careful consideration of diet. Food is a significant trigger for many people, and sugar, in its many forms, is a common culprit. Excessive sugar consumption can wreak havoc on the gut microbiome, leading to an imbalance known as dysbiosis. This imbalance can favor the growth of harmful bacteria and promote inflammation, both of which can worsen IBS symptoms. Different types of sugar can also impact the gut differently. While natural sugars found in fruits are often accompanied by beneficial fiber, added sugars—like white and brown—lack these components and should be consumed in moderation. Some individuals with IBS may also be sensitive to specific types of carbohydrates called FODMAPs, which are poorly absorbed by the small intestine.

Low-FODMAP Status: Brown Sugar vs. White Sugar

For years, there has been a popular misconception that brown sugar is a healthier alternative to white sugar. This belief often stems from the fact that brown sugar is less refined and contains trace minerals from its molasses content. However, when it comes to digestive health and managing IBS, the comparison is more nuanced, especially from a low-FODMAP perspective. The authoritative Monash University, a global leader in FODMAP research, confirms that both types of sugar are low FODMAP in specific serving sizes. A typical low-FODMAP serving is ¼ cup for both brown and white sugar. This is because table sugar, or sucrose, is composed of equal parts glucose and fructose, which is well-absorbed by most people. It is the excess fructose found in other sweeteners like honey and agave, or the polyols in artificial sweeteners, that often causes issues.

It is important to note that while some sources incorrectly state that brown sugar is high FODMAP, the consensus from reliable FODMAP research points to both being low FODMAP in moderate amounts. The key takeaway is that neither is significantly better for IBS from a FODMAP standpoint, and the impact depends on the quantity consumed. Small amounts are generally well-tolerated, while larger servings, regardless of the type, can still trigger symptoms.

The Truth About Nutritional Differences

Beyond the FODMAP status, the nutritional disparity between brown and white sugar is negligible. While brown sugar does contain slightly more minerals like calcium, potassium, and iron due to its molasses content, the amount is so minuscule that it provides no actual health benefits. Both types of sugar have a similar calorie count (around 15-16 calories per teaspoon) and impact blood sugar levels in a similar fashion. In a healthy, balanced diet, all added sugars should be limited, and for individuals with IBS, it's particularly important to be mindful of overall intake.

Comparison Table: Brown Sugar vs. White Sugar for IBS


Feature	Brown Sugar	White Sugar
Processing	Less refined; contains molasses	Highly refined; pure sucrose
Composition	Sucrose + Molasses	Pure Sucrose (Glucose + Fructose)
Low FODMAP Status	Yes, in moderate servings (¼ cup or less)	Yes, in moderate servings (¼ cup or less)
Nutritional Value	Trace minerals (insignificant)	No significant minerals
Calorie Count	~15 calories/tsp	~16 calories/tsp
Effect on IBS	Generally okay in moderation; excess is a trigger	Generally okay in moderation; excess is a trigger
Primary Difference	Taste, moisture, and color	Taste, texture, and color

Beyond the Sugar Bowl: Managing IBS Triggers

While brown and white sugar might be equivalent for IBS in moderation, the overall context of your diet is what truly matters. Instead of focusing on which sugar is marginally 'better', focus on reducing your total intake of all added sugars and identifying other potential triggers. Other carbohydrates and food components are also known to cause issues for people with IBS.

Here are some tips for managing IBS triggers beyond the sugar debate:

Prioritize a low-FODMAP approach: The low-FODMAP diet is a clinically recognized method for identifying and managing food triggers. Work with a dietitian to follow the elimination and reintroduction phases properly.
Read labels carefully: Watch out for hidden sugars and high-FODMAP ingredients in processed foods. Common problem ingredients include high-fructose corn syrup, sorbitol, and other polyols.
Consider portion sizes: Even low-FODMAP foods can become high-FODMAP in large servings. Always stick to recommended portion sizes to avoid a flare-up.
Opt for natural alternatives in moderation: While pure maple syrup and stevia are generally considered low FODMAP, they should still be used sparingly. A recent study also found that a starch and sucrose-reduced diet (SSRD) was as effective as the FODMAP diet for IBS symptoms.
Stay hydrated: Drinking plenty of water is crucial for digestive health, especially for those with IBS-C (constipation).
Manage stress: The brain-gut connection is powerful, and stress can significantly worsen IBS symptoms. Incorporate stress-management techniques like yoga, meditation, or regular exercise.
Keep a food diary: Tracking your food intake and symptoms can help you pinpoint personal triggers. What works for one person with IBS may not work for another.

Conclusion: Moderation is Your Best Strategy for IBS

When asking, "Is brown sugar better than white sugar for IBS?", the simple answer is no. From a FODMAP and nutritional perspective, they are virtually identical in their effect on the gut in moderate servings. The small amount of molasses in brown sugar does not provide any meaningful health advantage. For individuals with IBS, the focus should not be on swapping one form of table sugar for another, but rather on reducing overall added sugar intake. Both sugars, when consumed in excess, can disrupt the gut microbiome and cause digestive distress. By following a sensible, balanced approach to diet—perhaps guided by a low-FODMAP framework—and prioritizing moderation, you can effectively manage IBS symptoms and enjoy better digestive health. For more definitive guidance, always consult a healthcare professional or a registered dietitian specializing in gut health.

Authoritative research from Monash University provides extensive, evidence-based guidance on the FODMAP content of foods, which can be a valuable resource for managing IBS [https://www.monashfodmap.com/].

Frequently Asked Questions

No, brown sugar is not significantly easier to digest than white sugar. From a FODMAP perspective, both are digested similarly and are well-tolerated in moderate amounts by most people with IBS. The small intestinal sensitivity is more about the quantity and type of sugar molecules, and both brown and white sugar are mostly sucrose.

The small amount of molasses in brown sugar does not typically affect IBS symptoms when consumed in a moderate serving size. Molasses itself, however, is a high-FODMAP sweetener, but the concentration in brown sugar is too low to cause issues in recommended quantities.

Yes, excessive intake of any sugar can worsen IBS symptoms by disrupting the balance of gut bacteria, promoting inflammation, and potentially causing dysbiosis, an imbalance in the gut microbiome.

The low-FODMAP recommendation is to consume white and brown sugar in moderate amounts, typically around ¼ cup or less per serving. Honey and high-fructose corn syrup should be avoided due to high fructose levels.

Low-FODMAP sugar alternatives include maple syrup, rice malt syrup, and certain non-nutritive sweeteners like pure stevia and monk fruit extract. The choice depends on individual tolerance and how the sweetener affects your gut microbiome.

Moderation is key because even low-FODMAP sugars can trigger symptoms when consumed in large quantities, as they can cause water to be drawn into the intestines. It also helps prevent an overgrowth of bad bacteria in the gut.

You can determine if sugar is a trigger by participating in a low-FODMAP diet, which involves an elimination and reintroduction phase. Keeping a detailed food diary can also help you track how your body responds to sugar intake over time.