What Kind of Sugar Can I Eat with IBS?

October 7, 2025 •

5 min read

According to a study published in the journal Gastroenterology, a significant number of patients with IBS show symptom improvement when reducing their intake of certain carbohydrates. Navigating which sweeteners are safe is crucial for managing Irritable Bowel Syndrome; here’s a guide to what kind of sugar can I eat with IBS without triggering symptoms.

Quick Summary

This guide details the difference between high- and low-FODMAP sweeteners, outlining which sugars are typically safe to consume and which are likely to cause IBS symptoms. It explains the science behind why certain sugars are problematic and provides a table comparing common sweeteners. Practical tips for incorporating gut-friendly options are also included.

Key Points

Low FODMAP is key: Choose sweeteners that are low in fermentable carbohydrates (FODMAPs) to minimize digestive upset.
White and brown sugar are generally safe: Due to their balanced glucose-fructose ratio, table sugar (sucrose) and brown sugar are typically low-FODMAP in moderate portions (up to ¼ cup).
Maple syrup is a great natural choice: Pure maple syrup is a low-FODMAP liquid sweetener, safe in servings up to 2 tablespoons.
Check labels on zero-calorie sweeteners: Stevia and monk fruit extracts are low-FODMAP, but many products contain high-FODMAP bulking agents like erythritol.
Avoid high-fructose sweeteners: Agave nectar and large quantities of honey are high in excess fructose and can trigger IBS symptoms.
Steer clear of sugar alcohols: Polyols like sorbitol, xylitol, and mannitol are poorly absorbed and can cause bloating, gas, and diarrhea.
Practice portion control: Even low-FODMAP sugars can cause issues in large amounts, so moderation is essential for managing symptoms.
Read labels on processed foods: High-FODMAP sweeteners are often hidden in processed and 'sugar-free' products, so mindful label-reading is crucial.

Understanding FODMAPs and Sugar

When considering what kind of sugar can I eat with IBS, the key is understanding FODMAPs. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—short-chain carbohydrates that can be poorly absorbed in the small intestine. When these sugars pass into the large intestine, gut bacteria ferment them, producing gas and leading to common IBS symptoms like bloating, cramping, and pain.

Not all sugars are created equal. The sugars that trigger IBS symptoms most often fall into two categories: excess fructose and polyols (sugar alcohols). Fructose, found in fruits and certain syrups, is only problematic when it's present in larger amounts than glucose. Polyols, found in many sugar-free products, resist absorption entirely.

Low-FODMAP Sugars and Sweeteners

For most people with IBS, there is good news: several common sugars and sweeteners are well-tolerated when consumed in appropriate serving sizes. These low-FODMAP options are easier to digest and less likely to cause a flare-up.

White Sugar (Sucrose): Made from cane or beets, table sugar contains equal parts fructose and glucose. The presence of glucose helps the body absorb the fructose, making it safe for most IBS sufferers in moderate portions (up to ¼ cup).
Brown Sugar: This is simply white sugar with molasses added for color and flavor. The molasses doesn't contain a significant amount of FODMAPs, so brown sugar is also generally safe in ¼ cup servings.
Pure Maple Syrup: A popular natural sweetener, pure maple syrup is low in FODMAPs in moderate amounts (up to 2 tablespoons) and is a great substitute for honey in many recipes. Be sure to use pure maple syrup and not imitation varieties, which may contain high-fructose corn syrup.
Stevia: This natural, calorie-free sweetener is derived from the stevia plant. Pure stevia extract is considered a low-FODMAP alternative. However, it's essential to check product labels, as some blends may include high-FODMAP additives like erythritol.
Monk Fruit Extract: A naturally derived, calorie-free sweetener, monk fruit extract is generally considered low-FODMAP and is much sweeter than sugar, so a little goes a long way.
Rice Malt Syrup: This syrup, made by fermenting rice, is a low-FODMAP sweetener that contains no fructose. It is less sweet than sugar and safe in servings of up to 1 tablespoon.

High-FODMAP Sweeteners to Avoid

Just as important as knowing what you can eat is knowing what to avoid. These sweeteners are high in FODMAPs and can trigger significant IBS symptoms.

Agave Nectar/Syrup: Often marketed as a healthy alternative, agave is very high in fructose, which can cause significant digestive distress for those with fructose malabsorption.
Honey: While natural, honey contains excess fructose, which can trigger symptoms in quantities greater than a teaspoon. Pure maple syrup is a better alternative.
High-Fructose Corn Syrup (HFCS): As the name suggests, HFCS contains excess fructose and is a major trigger for IBS symptoms. It is widely used in processed foods, so reading labels is critical.
Sugar Alcohols (Polyols): These are found in many sugar-free gums, candies, and diet products. The names often end in '-ol' and include sorbitol, mannitol, xylitol, and maltitol. They are poorly absorbed and can cause gas, bloating, and diarrhea.
Coconut Sugar (in larger amounts): While low-FODMAP in very small quantities (1 teaspoon), coconut sugar is high in fructans in larger amounts and can trigger symptoms.

Comparison of IBS-Friendly and IBS-Triggering Sweeteners


Sweetener	FODMAP Status	Common Uses	Warning for IBS	Safe Serving Size	Notes
White Sugar	Low	Baking, coffee, tea	Excessive intake may worsen symptoms in rare cases.	Up to ¼ cup	Use in moderation; equal parts fructose and glucose.
Pure Maple Syrup	Low	Pancakes, baking, sauces	None	Up to 2 tablespoons	A great natural, liquid alternative.
Stevia	Low	Beverages, baking	Avoid products with added erythritol or inulin.	Up to 2 teaspoons of pure extract	Calorie-free, check for additives.
Monk Fruit	Low	Beverages, baking	Check for high-FODMAP bulking agents like erythritol.	Small amount due to intensity	Calorie-free, potent sweetness.
Agave Nectar	High	Sweetening drinks, baking	High in excess fructose; a major trigger.	Avoid during elimination phase.	Very likely to cause symptoms.
Honey	High (excess fructose)	Toast, tea, baking	High in excess fructose beyond very small servings.	Limit to ½-1 teaspoon.	Use cautiously and in small doses.
Sorbitol/Xylitol	High (polyols)	Sugar-free gums, candies	Poorly absorbed, can cause bloating and diarrhea.	Avoid.	Often found in diet and sugar-free products.
High-Fructose Corn Syrup	High (excess fructose)	Processed foods, soda	High in excess fructose; major trigger.	Avoid completely.	Read ingredient labels carefully.

Strategies for Managing Sugar Intake with IBS

For effective IBS management, it's not just about what you eat, but how you eat it. Here are some key strategies to implement with your sugar intake:

Focus on Whole Foods: Opt for fruits low in fructose, such as bananas (not overripe), berries, or citrus fruits, for sweetness. These also provide fiber and other nutrients. Incorporate whole, unprocessed foods into your meals to naturally reduce hidden sugars.
Check Ingredient Labels: High-FODMAP sweeteners can hide in unexpected places like condiments, protein bars, and 'sugar-free' products. Look for ingredients such as High-Fructose Corn Syrup, agave, sorbitol, or xylitol.
Eat in Moderation: Even low-FODMAP sugars can cause symptoms in large quantities. Practice moderation and observe your individual tolerance levels. Pairing a sweet treat with fiber or protein can also slow digestion and reduce the impact.
Track and Identify Triggers: Keep a detailed food diary to track what you eat and any symptoms that follow. This can help you identify specific sugar triggers and their corresponding serving sizes.
Gradual Reduction: Cutting back on sugar doesn't have to be drastic. Gradually reduce the amount of added sugars to allow your taste buds to adjust. Use spices like cinnamon or vanilla extract to enhance flavor without extra sugar.

The Low-FODMAP Diet and Sugar Intolerance

For individuals whose symptoms persist despite avoiding high-FODMAP sweeteners, it may be beneficial to explore the broader low-FODMAP diet under the guidance of a dietitian. This comprehensive dietary approach, developed by Monash University, has proven effective for many with IBS. A rarer condition, Congenital Sucrase-Isomaltase Deficiency (CSID), can cause intolerance to sucrose (table sugar) and starch, resulting in symptoms similar to IBS. If you suspect this, a breath test can help clarify the issue.

Conclusion

While many sugars can exacerbate IBS symptoms, the answer to "what kind of sugar can I eat with IBS" is not to eliminate all sugar but to be selective. By focusing on low-FODMAP options like table sugar, maple syrup, stevia, and monk fruit in moderation, and consciously avoiding high-FODMAP sweeteners like agave, honey (in large quantities), and polyols, individuals can satisfy their sweet cravings without triggering digestive discomfort. Individual tolerance is key, and working with a healthcare professional can help you personalize a diet that works for you. Making mindful choices and focusing on overall dietary health, including a balanced intake of fiber and whole foods, can lead to significant symptom improvement and better quality of life.

Frequently Asked Questions

Yes, for most people with IBS, regular white sugar (sucrose) is considered low-FODMAP and well-tolerated in moderation. This is because it contains an equal ratio of glucose and fructose, which facilitates proper absorption in the small intestine.

Honey is high in excess fructose, making it a high-FODMAP sweetener that can trigger IBS symptoms like bloating and cramping, especially in larger amounts. It's best to limit honey to very small servings (around a teaspoon) or use a low-FODMAP alternative like pure maple syrup.

Many sugar-free products contain sugar alcohols, or polyols, such as sorbitol, mannitol, and xylitol. These are poorly absorbed by the small intestine and are fermented by gut bacteria, leading to gas, bloating, and diarrhea.

Fructose is a simple sugar, while 'excess fructose' refers to foods where the amount of fructose is significantly higher than the amount of glucose. This imbalance can overwhelm the small intestine's ability to absorb fructose, triggering IBS symptoms.

Pure stevia and monk fruit extracts are generally considered safe and low-FODMAP. However, many commercial products mix them with high-FODMAP bulking agents like erythritol, so it's important to read labels carefully to avoid triggers.

While coconut sugar is marketed as a natural alternative, it is high in fructans and should be used with caution. It is considered low-FODMAP only in very small quantities, typically no more than one teaspoon.

Yes, high-fructose corn syrup contains excess fructose and is a significant trigger for IBS symptoms. It's best to avoid it completely and check ingredient labels on processed foods and beverages.