Is white sugar safe for IBS? Understanding FODMAPs and Sweetener Choices

October 23, 2025 •

4 min read

While many people with Irritable Bowel Syndrome (IBS) must carefully watch their sugar intake, the answer to is white sugar safe for IBS? is more nuanced than a simple yes or no. Standard white table sugar, or sucrose, is actually considered low in FODMAPs and is typically tolerated well in moderate amounts by those with IBS.

Quick Summary

White granulated sugar is low-FODMAP because it contains equal parts glucose and fructose, which is well-absorbed by most people. While safe in moderation, excessive sugar intake can still cause discomfort, and other sweeteners pose a higher risk, including high-fructose corn syrup and sugar alcohols.

Key Points

White sugar is low-FODMAP: Because it is made of equal parts glucose and fructose, it is well-absorbed by most people with IBS and does not typically cause symptoms.
Hidden FODMAPs are the problem: Symptoms often triggered by sugary foods are due to other high-FODMAP ingredients like excess fructose, lactose, or fructans found in baked goods.
Limit sugar alcohols and high-fructose sweeteners: Avoid sweeteners like sorbitol, xylitol, honey, and high-fructose corn syrup, as they are high in FODMAPs and can cause significant digestive distress.
Moderation is key: Even though white sugar is low-FODMAP, consuming it in excess can disrupt gut bacteria and overall digestive health.
Consider alternative sweeteners carefully: Low-FODMAP alternatives like pure maple syrup, stevia, and monk fruit extract are often safe, but read labels to ensure no high-FODMAP additives are included.
Keep a food diary to identify triggers: Individual tolerances vary, so tracking food and symptoms is the most effective way to pinpoint specific triggers.

The Low-FODMAP Truth About White Sugar

The most authoritative voice on FODMAPs, Monash University, confirms that standard white granulated sugar is low-FODMAP and well-tolerated by most people with IBS. The confusion arises because the “D” in FODMAP stands for Disaccharide, and sucrose (white sugar) is a disaccharide. However, the issue with FODMAPs isn't simply the presence of a specific sugar type, but rather the ratio of glucose to fructose.

Sucrose is composed of one glucose molecule and one fructose molecule, an equal balance that allows for efficient absorption in the small intestine for most individuals. This prevents the undigested sugar from reaching the large intestine and fermenting, which is the process that causes gas, bloating, and pain in people sensitive to high-FODMAP foods. Therefore, moderate consumption of white table sugar is not considered a primary trigger for IBS symptoms.

Where the Real Sugar Problems Lie for IBS Sufferers

While white sugar itself may be safe, many other sugars and sweeteners are problematic for those with sensitive digestive systems. These are often the hidden culprits in processed foods, sugary drinks, and desserts that lead to flare-ups.

Excess Fructose: When fructose is present in higher amounts than glucose, it is poorly absorbed and becomes a high-FODMAP trigger. This is the case with high-fructose corn syrup, agave nectar, and honey.
Lactose: This is a disaccharide found in milk and dairy products. Lactose intolerance is common, and for IBS sufferers who also have a deficiency in the lactase enzyme, dairy can cause significant issues.
Sugar Alcohols (Polyols): These are common sugar substitutes in "sugar-free" products like chewing gum, candies, and diet foods. Sugar alcohols like sorbitol, xylitol, and mannitol are notorious for causing gas, bloating, and diarrhea, even in people without IBS, and are high in FODMAPs. Erythritol is generally better tolerated but should still be used cautiously.
Fructans and GOS: These are high-FODMAP carbohydrates often found alongside sugar in baked goods. Cookies and cakes, for example, may contain white sugar (low-FODMAP) but also include wheat flour (a source of fructans) and other ingredients that trigger symptoms.

Beyond FODMAPs: General Sugar Intake and Gut Health

Even when using low-FODMAP sweeteners, high overall sugar intake can still be detrimental to gut health. Excessive sugar consumption can disrupt the balance of gut bacteria, promoting inflammation and worsening IBS symptoms. Limiting added sugars is a healthy dietary practice for everyone, but particularly important for those managing IBS to reduce overall gastrointestinal distress. It's crucial to differentiate between the potential harm of excessive sugar and the low-FODMAP nature of white sugar itself.

Navigating Your Sweet Tooth with IBS

Managing your diet with IBS is a process of discovery. Keeping a food diary can help pinpoint your individual triggers, as some people may react differently to certain foods and sweeteners.

Low-FODMAP Sweetener Options

White Granulated Sugar (Sucrose)
Brown Sugar (in moderate servings)
Pure Maple Syrup
Rice Malt Syrup
Dextrose
Stevia (pure leaf or liquid, read labels for polyols)
Monk Fruit Extract (pure, check for added polyols)

High-FODMAP Sweeteners to Approach with Caution

Agave Syrup
Honey
High-Fructose Corn Syrup
Coconut Sugar (high in fructans in larger amounts)
Sorbitol (e.g., E420)
Mannitol (e.g., E421)
Xylitol (e.g., E967)
Maltitol (e.g., E965)

Sweeteners Comparison Table


Sweetener	FODMAP Status	Common Uses	Notes for IBS
White Sugar	Low	Cooking, baking, coffee	Safe in moderation due to balanced glucose and fructose.
High-Fructose Corn Syrup	High	Soda, packaged sweets	Excess fructose is a common trigger for symptoms.
Honey	High	Teas, baked goods	High in fructose, can cause bloating and gas.
Maple Syrup (Pure)	Low	Baking, pancakes	Safe in moderate amounts; avoid maple-flavored syrups.
Sugar Alcohols (Polyols)	High (most)	Sugar-free gum, candies	Can cause severe digestive distress and diarrhea.
Stevia	Low	Coffee, diet drinks	Generally safe, but check labels for added polyols or inulin.
Lactose	High	Dairy products	Found in milk, yogurt; use lactose-free options if sensitive.

The Bottom Line

For most individuals with IBS, white sugar is not a high-FODMAP trigger, and can be consumed in moderate amounts as part of a balanced diet. The real issue often stems from other high-FODMAP sweeteners, excess fructose, or sugar alcohols found in many processed foods. By focusing on identifying and limiting these problematic ingredients while moderating overall sugar intake, people with IBS can better manage their symptoms and find relief. Always consult with a healthcare provider or a registered dietitian for personalized advice tailored to your specific needs. The Monash FODMAP app is an excellent resource for checking the FODMAP status and serving sizes of various foods.

Frequently Asked Questions

No, white granulated sugar (sucrose) is considered a low-FODMAP food by experts like Monash University. It contains equal parts glucose and fructose, which allows for efficient absorption in the small intestine for most people.

Reactions to sugary foods are often not caused by white sugar itself, but by other high-FODMAP ingredients. This includes excess fructose in ingredients like high-fructose corn syrup, or fructans in wheat flour commonly used in baked goods.

Most sugar alcohols (polyols), such as sorbitol and xylitol, are high in FODMAPs and can cause significant bloating, gas, and diarrhea in people with IBS. Erythritol is generally better tolerated but should still be consumed with caution.

Safe low-FODMAP sweeteners include white sugar, pure maple syrup, rice malt syrup, pure stevia, and pure monk fruit extract. Always check labels to ensure there are no added high-FODMAP ingredients.

Yes, regardless of the FODMAP content, consuming large amounts of any sugar can negatively affect gut health by altering the gut microbiome and potentially increasing inflammation, which may exacerbate IBS symptoms.

Excess fructose is a high-FODMAP trigger because it is poorly absorbed when it outweighs glucose. This can lead to fermentation and gas in the large intestine. Sources include honey, agave, and certain fruits like apples.

In rare cases, individuals may have a genetic condition called congenital sucrase-isomaltase deficiency (CSID), which makes it difficult to digest sucrose. This causes symptoms similar to IBS, and a doctor should be consulted for proper diagnosis.