Is Stevia High in FODMAPs? Understanding Gut-Friendly Sweeteners

December 4, 2025 •

3 min read

According to extensive testing by Monash University, pure stevia extract is low in FODMAPs and safe for most people to consume during the elimination phase of the low FODMAP diet. The key, however, is to carefully examine product labels, as many commercial stevia products are blended with high-FODMAP ingredients like sugar alcohols or inulin.

Quick Summary

Pure stevia extract is considered a low FODMAP sweetener and is generally safe for individuals with IBS in moderate amounts. Consumers must check ingredient lists to avoid high FODMAP fillers commonly added to stevia blends, which can cause digestive issues.

Key Points

Pure stevia is low FODMAP: Certified low FODMAP by Monash University in tested amounts.
Avoid stevia blends: Many commercial products contain high-FODMAP fillers like inulin and sugar alcohols.
Check the ingredients: Always read labels to ensure you are purchasing a pure stevia product without added triggers.
Start with small servings: While pure stevia is low FODMAP, testing your individual tolerance with a small amount is always wise.
Consume with meals: To prevent potential issues with gut motility, use stevia with meals or snacks rather than in sweetened beverages throughout the day.
Look for certified products: Choose products with Monash or FODMAP Friendly certification for assured safety on the low FODMAP diet.

What Exactly is Stevia?

Stevia is a zero-calorie, natural sweetener derived from the leaves of the Stevia rebaudiana plant, native to South America. Its intense sweetness comes from chemical compounds called steviol glycosides, particularly Rebaudioside A (Reb A). Because it is so much sweeter than table sugar, only a tiny amount is needed to achieve the desired effect. This makes it a popular alternative for those looking to reduce their sugar and calorie intake.

The Pure vs. Blended Stevia Dilemma

This is the most critical distinction for anyone concerned about FODMAPs. Pure stevia leaf extract is the low FODMAP, gut-friendly option. However, many mass-market stevia products contain added ingredients to improve taste, bulk, or texture. These are the ingredients that often cause digestive distress for those with irritable bowel syndrome (IBS) and other sensitivities. High-FODMAP fillers to watch out for include:

Inulin: A fructan, which is a type of FODMAP.
Sugar alcohols (Polyols): Such as erythritol, sorbitol, and xylitol. While pure erythritol may be tolerated by some, it has not been officially tested by Monash University, and mixed polyols are a definite high-FODMAP concern.
Maltodextrin: This can be a trigger for some sensitive individuals, though its FODMAP content is not always clear.

Monash University's Stance on Stevia

Monash University, the developer of the low FODMAP diet, has tested pure stevia powder and gives it a low FODMAP rating at a serving size of 2 teaspoons. This is a generous amount, considering how sweet the extract is. Their guidance reinforces that pure, unadulterated stevia is unlikely to trigger symptoms. However, Monash specifically warns that stevia blends may contain high-FODMAP ingredients.

Practical Tips for Choosing Stevia on a Low FODMAP Diet

Read the label carefully: Always check the ingredients list for added fillers. If the product contains anything other than pure stevia leaf extract, proceed with caution.
Start small: Even with pure stevia, starting with a small amount helps you assess your individual tolerance. Some individuals with particularly sensitive digestive systems may react to even non-fermentable sweeteners.
Choose Certified products: Look for stevia products that are certified low FODMAP by Monash University or FODMAP Friendly for peace of mind. This guarantees the product has been tested and is safe for the diet.

Comparison of Sweeteners for the Low FODMAP Diet


Sweetener Type	FODMAP Status (Pure Form)	Potential Gut Impact	Watch For in Blends
Pure Stevia Extract	Low FODMAP	Generally well-tolerated, does not ferment	High FODMAP fillers (inulin, sugar alcohols)
Table Sugar (Sucrose)	Low FODMAP in moderate servings (up to 1/4 cup)	Generally well-tolerated, not a FODMAP issue at standard serving sizes	N/A
Honey	High FODMAP in larger amounts (excess fructose)	Can cause symptoms in individuals sensitive to fructose	N/A
Agave Syrup	High FODMAP in larger amounts (excess fructose)	Can cause symptoms in individuals sensitive to fructose	N/A
High Fructose Corn Syrup	High FODMAP (excess fructose)	Common trigger for fructose-sensitive individuals	N/A

What is the Source of the Bloat from Some Stevia Products?

Many people mistakenly blame stevia itself for their digestive issues. The reality is that the problem often lies with the inexpensive, high-FODMAP fillers added to many commercial formulations. Ingredients like inulin, a type of fructan, are often added to improve mouthfeel or provide bulk but are highly fermentable in the gut. This can lead to gas, bloating, and other classic IBS symptoms. Sugar alcohols, such as sorbitol and xylitol, also draw water into the large intestine, which can cause bloating and diarrhea. Always confirm the specific ingredients in any stevia product you purchase.

Can Stevia Affect Gut Motility?

Some research suggests that consuming intensely sweet, zero-calorie substances like stevia in isolation, particularly in drinks throughout the day, may confuse the body's digestive signals. This continuous exposure could potentially disrupt normal gut motility. To minimize this risk, it is recommended to consume stevia with meals or snacks rather than as a constant between-meal beverage.

Conclusion

Pure stevia extract is officially categorized as a low FODMAP sweetener and is a safe alternative to sugar for most people following a low FODMAP diet. The issues that some individuals experience with stevia are almost always caused by added high-FODMAP ingredients like inulin and sugar alcohols. By carefully reading product labels and choosing pure, certified versions, those with IBS can safely enjoy the sweetness of stevia without triggering digestive discomfort. For those with extremely sensitive digestive systems, starting with a small amount and consuming it with food is a recommended strategy.

Frequently Asked Questions

Pure stevia extract is generally not bad for the gut and does not cause fermentable issues that lead to bloating. Most gut problems attributed to stevia come from high-FODMAP additives in blended products.

According to Monash University, a serving size of 2 teaspoons of pure stevia powder is considered low FODMAP.

You should avoid any stevia products that list sugar alcohols (like erythritol or xylitol) or inulin on their ingredients list, as these are common high-FODMAP culprits.

No, stevia is not a sugar alcohol. It is a compound called a steviol glycoside. However, some commercial stevia products are blended with sugar alcohols, which can confuse consumers.

Pure monk fruit extract is generally believed to be low FODMAP, but like stevia, you must ensure it is not blended with high-FODMAP ingredients.

Pure stevia extract itself does not typically cause bloating, as it is non-fermentable. If you experience bloating, check the product for high-FODMAP fillers or sugar alcohols.

Yes, it is safe to consume pure stevia extract in low-FODMAP serving sizes during the elimination phase, as it is certified as low FODMAP by Monash University.