Is Simple Syrup High in FODMAP and Safe for IBS?

November 7, 2025 •

4 min read

According to Monash University, the leading FODMAP research institution, sucrose (table sugar) is generally well-tolerated on a low FODMAP diet because it contains an equal ratio of glucose and fructose. This means that simple syrup, made from just sugar and water, is not high in FODMAPs and is considered safe for most people with IBS in moderation.

Quick Summary

An analysis of simple syrup's components, sucrose and water, reveals it is not a high FODMAP food. Sucrose is well-tolerated in moderate amounts for individuals with IBS because its balanced glucose and fructose ratio aids absorption. The key is portion control, as with any sweetener.

Key Points

Low FODMAP Status: Simple syrup, made from sucrose (table sugar), is considered low FODMAP because sucrose has a balanced 1:1 glucose-fructose ratio, which is easily absorbed by most people.
Moderation is Key: While low FODMAP, simple syrup should be consumed in moderation, as high sugar loads can still irritate the gut in some individuals.
Different from HFCS: Simple syrup is not the same as high-fructose corn syrup (HFCS), which is high in FODMAPs due to its excess fructose.
Infusion Options: Low-FODMAP ingredients like mint, rosemary, or citrus zest can be used to flavor simple syrup safely.
High-FODMAP Syrups to Avoid: Syrups like honey, agave nectar, and molasses are typically high in FODMAPs and should be avoided or severely limited during the elimination phase.
Listen to Your Body: Individual tolerance can vary, so it is important to test your own reaction to simple syrup and adjust consumption accordingly.

Understanding Simple Syrup and FODMAPs

Simple syrup is a liquid sweetener made from a basic combination of table sugar (sucrose) and water. It is popular in cocktails, iced teas, and baked goods because it dissolves easily into cold liquids where granulated sugar would not. To determine if simple syrup is high in FODMAPs, we must examine its sole FODMAP-relevant ingredient: sucrose. FODMAPs are types of fermentable carbohydrates that can trigger symptoms in people with Irritable Bowel Syndrome (IBS). The key to understanding sucrose and FODMAPs lies in the ratio of its component monosaccharides, glucose and fructose.

Sucrose is a disaccharide composed of one molecule of glucose and one molecule of fructose. Unlike many high-FODMAP foods that contain an excess of fructose over glucose, the balanced 1:1 ratio in sucrose allows for efficient absorption in the small intestine for most individuals. The "D" in the FODMAP acronym stands for disaccharides, but it refers specifically to lactose, not sucrose. Therefore, simple syrup's main component does not act as a fermentable carbohydrate for most people with IBS, as long as it is consumed in moderate amounts. However, some individuals with a specific condition called Congenital Sucrase-Isomaltase Deficiency (CSID) or sucrose intolerance associated with IBS may malabsorb sucrose, but this is a distinct issue from general FODMAP intolerance.

The Importance of Portion Size

While simple syrup is considered low in FODMAPs, portion size is a critical factor. The low FODMAP diet does not mean a sugar-free diet, but a low-FODMAP approach often means limiting high-sugar loads in general. Excessive consumption of any sugar, even low-FODMAP ones, can overwhelm the digestive system. For those with IBS, large doses of sucrose might still be poorly tolerated. The key is to use simple syrup sparingly, such as one to two teaspoons in a beverage, rather than in large quantities. This is consistent with general healthy eating principles and ensures that you do not push your individual tolerance threshold for any type of sugar.

Simple Syrup vs. Other Syrups

Not all syrups are created equal when it comes to FODMAP content. Understanding the difference is crucial for anyone following a low FODMAP diet. High-fructose corn syrup, for example, is notoriously high in FODMAPs because it contains an excess of fructose relative to glucose, which can lead to malabsorption and symptoms in sensitive individuals. Other sweeteners like agave nectar, honey, and molasses are also high in excess fructose or fructans and should be avoided during the elimination phase of the diet, or consumed in very small, tested quantities.

Here is a comparison of various syrups regarding their FODMAP status:


Syrup Type	Main Ingredients	FODMAP Status	Notes
Simple Syrup	Sucrose and water	Low FODMAP in moderate serves	Balanced glucose-to-fructose ratio; most people with IBS tolerate well.
High Fructose Corn Syrup (HFCS)	Glucose and high-level fructose	High FODMAP	Excess fructose is poorly absorbed and highly fermentable.
Honey	Excess fructose	High FODMAP	Avoid during elimination; small, tested portions only.
Maple Syrup	Sucrose, glucose, and fructose	Low FODMAP in specified servings	Pure maple syrup is low in FODMAPs, unlike maple-flavored syrups.
Agave Nectar	High fructose	High FODMAP	Very high in excess fructose and should be avoided.
Rice Malt Syrup	Glucose, maltose	Low FODMAP in specified servings	Fructose-free syrup option.

Infusing and Flavoring Simple Syrup

For those who enjoy flavored simple syrups, it's important to be mindful of the added ingredients. Many herbs, like mint and rosemary, and citrus zests are low in FODMAPs and can be safely used to infuse simple syrup. However, some fruits and other flavorings can be high in FODMAPs, so it is important to check the FODMAP content of any added ingredient. For example, infusing simple syrup with a large quantity of a high-FODMAP fruit could raise the overall FODMAP content, while a small amount of low-FODMAP citrus peel is likely safe. When in doubt, stick to tried-and-true low-FODMAP flavorings or consult the Monash University FODMAP app.

Conclusion: Simple Syrup and the Low FODMAP Diet

In conclusion, simple syrup is not inherently high in FODMAPs and is generally considered safe for most individuals following a low FODMAP diet, provided it is consumed in moderate portions. Its foundation of sucrose, with its balanced glucose and fructose ratio, is the key reason for its low-FODMAP status. However, it is essential to distinguish it from other syrups like high-fructose corn syrup, honey, and agave nectar, which are high in FODMAPs. For those with specific sucrose intolerance or who are particularly sensitive, portion size remains crucial. As with any dietary change for IBS, listening to your body's individual response is the most reliable guide to managing symptoms effectively. You can find more comprehensive information about FODMAPs and sweeteners on reputable websites dedicated to the low FODMAP diet.

Frequently Asked Questions

Simple syrup is low FODMAP because it's made from table sugar (sucrose), which consists of equal parts glucose and fructose. For most people with IBS, this balanced ratio allows for proper absorption in the small intestine, preventing fermentation that causes symptoms.

No. While low FODMAP, simple syrup should still be used in moderation. Monash University recommends that large amounts of sucrose may be poorly tolerated by some people with IBS. Stick to small portions to avoid potential symptoms.

No, high-fructose corn syrup (HFCS) is high in FODMAPs. Unlike regular sugar, HFCS contains an excess of fructose over glucose, which is a major FODMAP trigger for those with fructose malabsorption.

There is no need to find a substitute for simple syrup, as it is already considered low FODMAP. However, for other recipes, pure maple syrup or rice malt syrup are excellent low-FODMAP alternatives.

To make a low FODMAP flavored simple syrup, infuse the sugar and water mixture with low-FODMAP ingredients like mint leaves, citrus peel (lemon, orange, or lime), or vanilla bean. Avoid high-FODMAP fruits or other ingredients.

No. Brown sugar is essentially white sugar with added molasses. Since both white sugar and the small amount of molasses in brown sugar are considered low FODMAP in reasonable portions, brown sugar can be used in the same way as simple syrup.

If purchasing a pre-made simple syrup, check the ingredients list. Ensure it is made only with sugar (sucrose) and water. Some commercial syrups may contain high-fructose corn syrup or other high-FODMAP additives, so always read the label carefully.