Is Sucrose Ok on a Low FODMAP Diet? Understanding Table Sugar for IBS

January 4, 2026 •

4 min read

According to Monash University, the creators of the Low FODMAP Diet, standard table sugar (sucrose) is generally considered low FODMAP and safe for individuals with Irritable Bowel Syndrome (IBS) to consume in moderate amounts during the elimination phase.

Quick Summary

Sucrose, or table sugar, is safe on a low FODMAP diet because it contains equal parts glucose and fructose, allowing for efficient absorption in the small intestine. This prevents fermentation in the large bowel, which is the primary cause of IBS symptoms triggered by FODMAPs. Consumed in moderation, it does not need to be eliminated.

Key Points

Sucrose is Low FODMAP in Moderation: Standard table sugar contains equal parts glucose and fructose, which are efficiently absorbed in the small intestine, making it safe for most people with IBS.
Not all Sugars are Low FODMAP: High-fructose corn syrup and honey, which contain excess fructose, are high FODMAP and should be avoided during the elimination phase.
Moderation is Key: Even low FODMAP sweeteners should be consumed in moderation, as excessive amounts can still irritate the gut.
Look Out for Hidden FODMAPs: Be aware that many processed foods contain other high FODMAP ingredients (like onion or garlic powder) in addition to sugar.
Sucrose Intolerance is Possible: If you experience symptoms from moderate amounts of sucrose, you may have a separate sucrose intolerance and should consult a dietitian.
Check Labels and Apps: Always check food labels and consult the Monash University app for the latest information on low FODMAP serving sizes for various sweeteners.

Understanding the 'Why': The Science Behind Sucrose on a Low FODMAP Diet

To understand why sucrose is typically okay on a low FODMAP diet, you need to understand how FODMAPs cause digestive issues. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Sucrose is a disaccharide, but it is not the disaccharide targeted by the diet. The 'D' in FODMAP specifically refers to lactose. The other major sugar concern is fructose, a monosaccharide, but only when it is present in excess of glucose.

Sucrose is composed of one glucose molecule and one fructose molecule, in a perfect 1:1 ratio. This equal balance is key to its digestibility for most people with IBS. The presence of the glucose molecule helps the small intestine absorb the fructose molecule efficiently. Because both sugars are effectively absorbed in the small intestine, they don't proceed to the large intestine to be fermented by gut bacteria. This fermentation process is what produces the gas, bloating, and pain associated with IBS symptoms. As a result, standard table sugar and other sucrose-based sugars like caster, white, brown, and icing sugar are considered low FODMAP when consumed in moderation.

It is important to remember that 'low FODMAP' does not mean 'eat as much as you want.' Even a non-FODMAP carbohydrate, when consumed in large quantities, can irritate the gut and cause symptoms. Adhering to Monash University's recommended serving sizes (typically around ¼ cup or 50g) is important.

Low FODMAP vs. High FODMAP Sugars

Choosing the right sweetener is a common challenge for those following a low FODMAP diet. While sucrose is generally safe, many other sugars and sugar substitutes are high FODMAP and can trigger symptoms. Knowing the difference is crucial for successful symptom management. For instance, high-fructose corn syrup is a known high FODMAP ingredient because it contains more fructose than glucose, leading to malabsorption in many people. Similarly, sweeteners containing sugar polyols like sorbitol and mannitol are also high FODMAP. Reading labels for these ingredients is a must.

Practical Sweetener Alternatives

Low FODMAP Syrups: Pure maple syrup, rice malt syrup, and golden syrup (in small servings) are generally low FODMAP options for liquid sweeteners.
Artificial Sweeteners: Some artificial sweeteners, such as aspartame, saccharin, and stevia, are low FODMAP, but their impact on individual gut health can vary.
Avoid High FODMAP Options: High-fructose corn syrup, agave syrup, honey, and molasses are typically high FODMAP and should be avoided during the elimination phase.

Comparison Table: Sucrose vs. Common Fructose-Based Sweeteners


Feature	Sucrose (Table Sugar)	High-Fructose Corn Syrup	Agave Nectar
FODMAP Status	Low FODMAP (in moderation)	High FODMAP	High FODMAP
Glucose:Fructose Ratio	1:1 (Equal Parts)	Imbalanced (>50% Fructose)	Imbalanced (>50% Fructose)
Digestion	Efficiently absorbed in small intestine with glucose's help	Fructose is poorly absorbed, ferments in large intestine	Fructose is poorly absorbed, ferments in large intestine
Associated IBS Symptoms	Rare, usually only with very large quantities	Can trigger bloating, gas, pain, and diarrhea	Can trigger bloating, gas, and abdominal distress
Recommended Use	Suitable for moderate use in cooking, baking, and beverages	Avoided during elimination phase due to high excess fructose	Avoided during elimination phase due to high excess fructose
Typical Products	Granulated sugar, powdered sugar, brown sugar	Processed foods, soft drinks	Health foods, sweeteners

What About Sucrose Intolerance?

While the Low FODMAP diet addresses the issues caused by excess fructose, a small number of people suffer from Congenital Sucrase-Isomaltase Deficiency (CSID), a digestive disorder where the enzyme needed to break down sucrose is lacking or dysfunctional. This is different from IBS and can cause similar symptoms when sucrose is consumed, as it will ferment in the large intestine. If you find that even moderate amounts of sucrose trigger your symptoms despite following a low FODMAP diet, it is wise to consult a healthcare professional. A FODMAP-trained dietitian can help you determine if you should be tested for sucrose intolerance.

Conclusion: Navigating Sweeteners on Low FODMAP

In conclusion, the question, "is sucrose ok on low FODMAP?" has a clear answer: yes, in moderate amounts. Its balanced glucose-to-fructose ratio allows for efficient absorption in the gut, preventing the fermentation that causes IBS symptoms. Unlike high-fructose corn syrup or honey, it does not contain excess fructose and can be safely included in your diet. However, it is crucial to consume it in moderation and to always be mindful of other potential FODMAP-containing ingredients in processed foods. For those with persistent symptoms even when limiting sucrose, exploring the possibility of sucrose intolerance with a healthcare provider is the next logical step. By understanding the digestive science behind sugars and sweeteners, you can make informed decisions to manage your IBS symptoms effectively while still enjoying a hint of sweetness in your life.

Authoritative Outbound Link

For more detailed information on which sweeteners are suitable, the Monash University FODMAP blog is an excellent resource: Monash University Blog on Sugar and FODMAP Confusion

Frequently Asked Questions

Sucrose is okay because it contains an equal 1:1 ratio of glucose to fructose. The presence of glucose helps your body absorb the fructose more efficiently in the small intestine, preventing it from reaching the large intestine where it would be fermented by bacteria and cause symptoms.

The main difference is the ratio of glucose to fructose. Sucrose has a balanced 1:1 ratio, while high-fructose corn syrup has more fructose than glucose. This excess fructose is poorly absorbed, making it high FODMAP for many people with IBS.

No, it is best to consume sucrose in moderation. While it is a low FODMAP sugar, consuming large quantities of any sugar can cause gut irritation and symptoms, especially for those with sensitive digestive systems.

Yes, both brown and white sugar are sucrose-based and are generally considered low FODMAP in moderate amounts. Brown sugar simply contains molasses, but the core sugar content is still sucrose.

If you consistently experience IBS-like symptoms from consuming moderate amounts of sucrose, you may have sucrose intolerance, a different condition from fructose malabsorption. Consult a FODMAP-trained dietitian for a proper diagnosis.

Some artificial sweeteners, like saccharin, aspartame, and stevia, are considered low FODMAP. However, many sugar alcohols (polyols) like sorbitol and mannitol are high FODMAP and should be avoided.

No, honey is high in excess fructose, making it a high FODMAP sweetener. Stick to options like pure maple syrup or rice malt syrup, which are better low FODMAP alternatives for liquid sweeteners.