What kind of sugar is low FODMAP?

According to Monash University research, table sugar (sucrose) is considered low FODMAP in normal serving sizes, dispelling a common myth for those managing IBS. Navigating what kind of sugar is low FODMAP is crucial for managing symptoms without sacrificing sweetness.

Quick Summary

Low FODMAP sweeteners include table sugar, maple syrup, glucose, and some artificial sweeteners, all safe in moderation. Excess fructose, as found in honey or agave, is a high FODMAP trigger, requiring careful label-reading.

Key Points

• Sucrose is low FODMAP: Table sugar (sucrose) contains equal parts glucose and fructose, which allows for proper absorption in the gut and is not considered a FODMAP.

• Excess fructose is the issue: Sweeteners with more fructose than glucose, like honey and agave, are high FODMAP and should be avoided.

• Pure maple syrup is a safe alternative: 100% pure maple syrup is low FODMAP, but check labels to avoid maple-flavored versions containing high fructose corn syrup.

• Coconut sugar is conditional: This sugar contains fructans and is only safe in very small quantities (1 tsp), becoming high FODMAP in larger serves.

• Avoid polyols: Sugar alcohols like sorbitol, xylitol, and mannitol are high FODMAP and often found in sugar-free products and gum.

• Read labels carefully: High FODMAP sweeteners can be hidden in processed foods under various names, so always check the ingredient list.

• Moderation is still important: Even with low FODMAP sweeteners, excessive intake can irritate the gut, so it's best to consume them in moderation.

Understanding FODMAPs and Sugar

FODMAPs are fermentable oligo-, di-, monosaccharides, and polyols—short-chain carbohydrates that some people struggle to absorb. When poorly absorbed, these carbohydrates ferment in the large intestine, causing gas, bloating, and other digestive issues. Two of these categories are directly relevant to sweeteners: monosaccharides (the 'M') and disaccharides (the 'D').

• Monosaccharides (M): The primary concern here is excess fructose, a single sugar molecule. Excess fructose is poorly absorbed and is found in high quantities in ingredients like honey, agave, and high-fructose corn syrup.
• Disaccharides (D): This category includes sugars made of two molecules, such as lactose (the problem sugar in dairy) and sucrose (table sugar). Importantly, while sucrose contains both glucose and fructose, they are present in a 1:1 ratio. This balanced composition allows for efficient absorption, making standard table sugar low FODMAP.

This distinction is key for anyone on a low FODMAP diet. The issue isn't the presence of fructose itself, but rather the excess of fructose relative to glucose. As long as glucose and fructose are in equal parts, the glucose acts as a 'carrier' to aid the absorption of fructose, preventing fermentation.

Low FODMAP Sugars and Sweeteners

This list includes safe options for sweetening foods and beverages while on a low FODMAP diet. Portion control is always recommended for overall health, even with low FODMAP sweeteners.

Granulated Sugars

• White Table Sugar (Sucrose): Made from sugar cane or beets, it is a balanced disaccharide and is low FODMAP in serving sizes up to ¼ cup.
• Brown Sugar: Essentially white sugar with added molasses, it is also low FODMAP. The amount of molasses is too small to cause issues.
• Raw and Caster Sugar: These are simply less refined or more finely ground versions of sucrose and are low FODMAP in recommended serving sizes.
• Dextrose: A form of pure glucose, dextrose is easily absorbed and is considered low FODMAP.

Syrups and Liquids

• Pure Maple Syrup: A natural sweetener from maple tree sap, pure maple syrup is low FODMAP in serving sizes up to two tablespoons. Always choose '100% pure maple syrup' and avoid 'maple-flavored' syrups, which can contain high fructose corn syrup.
• Rice Malt Syrup: This syrup is made from fermented brown rice and is naturally fructose-free, making it a reliable low FODMAP choice.
• Glucose Syrup: As it consists almost entirely of glucose, this syrup is a very suitable low FODMAP sweetener. Note that it is different from High Fructose Corn Syrup.

Other Sweeteners

• Stevia: This plant-derived, non-nutritive sweetener is low FODMAP and often comes in liquid or powder form.
• Saccharin: An artificial sweetener that is considered low FODMAP.
• Aspartame: Made from amino acids rather than carbohydrates, it is unlikely to be a FODMAP trigger.

High FODMAP Sugars to Avoid

• Honey: This contains more fructose than glucose, making it a high FODMAP food.
• Agave Nectar (or Agave Syrup): Commercially produced agave nectar is extremely high in fructose (up to 90%) and should be avoided.
• High Fructose Corn Syrup (HFCS): As the name implies, this is a fructose-heavy sweetener and a major trigger for those with fructose malabsorption.
• Coconut Sugar: While derived from coconut palm sap, it contains the high FODMAP fructan, inulin. It is only low FODMAP in a very small portion (around one teaspoon).
• Polyols (Sugar Alcohols): These end in '-ol' and include sorbitol, mannitol, xylitol, and maltitol. They are common in diet sodas, sugar-free gums, and confectionery.
• Molasses: A by-product of sugar production, molasses contains fructans and is considered high FODMAP.
• Golden Syrup: Contains fructans, making it high FODMAP in servings larger than one teaspoon.

Reading Labels and Avoiding Hidden Sugars

Navigating ingredient lists is critical, as high FODMAP sweeteners can be hidden in many processed foods. Be on the lookout for ingredients such as 'High Fructose Corn Syrup,' 'honey,' 'agave nectar,' or any ingredients ending in '-ol'. Always check for high FODMAP additions in prepared products, such as onion or garlic in sauces, even if the primary sweetener is low FODMAP. Being a vigilant label-reader will help you avoid unexpected triggers and manage your symptoms effectively.

Comparison Table: Low vs. High FODMAP Sweeteners

Sweetener	FODMAP Status	Notes
White Sugar (Sucrose)	Low FODMAP (in moderation)	Balanced glucose-fructose ratio allows for easy absorption.
Pure Maple Syrup	Low FODMAP (up to 2 tbsp)	Balanced sugars. Avoid 'maple-flavored' syrups.
Rice Malt Syrup	Low FODMAP	Fructose-free syrup derived from rice.
Glucose Syrup/Dextrose	Low FODMAP	Pure glucose, easily absorbed.
Stevia	Low FODMAP	Non-nutritive sweetener.
Honey	High FODMAP	Contains excess fructose.
Agave Nectar	High FODMAP	Very high in fructose.
High Fructose Corn Syrup (HFCS)	High FODMAP	Contains excess fructose.
Polyols (Sorbitol, Xylitol)	High FODMAP	Sugar alcohols common in sugar-free products.
Coconut Sugar	Conditional (High in larger serves)	Low FODMAP in 1 tsp serves, but larger amounts are high in fructans.

Key Takeaways for Sweetening on a Low FODMAP Diet

• Moderation is key. Even low FODMAP sugars are best consumed in moderate amounts for overall health and to avoid potential gut irritation.
• Sucrose is generally safe. Table sugar, brown sugar, and raw sugar are low FODMAP because of their balanced glucose and fructose content.
• Distinguish HFCS from Glucose Syrup. These are not the same. High Fructose Corn Syrup is a high FODMAP trigger, while glucose syrup is a safe alternative.
• Be a label detective. Processed foods may contain hidden high FODMAP sweeteners like agave nectar or polyols.
• Choose natural alternatives carefully. Pure maple syrup and rice malt syrup are excellent options, but double-check that you are buying the pure product.

Conclusion

Understanding what kind of sugar is low FODMAP is essential for managing irritable bowel syndrome and other digestive sensitivities. The key is to differentiate between balanced sugars like sucrose (table sugar) and glucose, and those containing excess fructose, such as honey and agave nectar. Many sweeteners, both natural and artificial, can be enjoyed safely as part of a low FODMAP diet when consumed in moderation. By carefully reading ingredient labels and being aware of serving sizes, individuals can successfully manage their symptoms without eliminating sweetness from their diet entirely. The Monash University FODMAP app is an excellent tool for verifying the FODMAP status of various foods and ingredients, providing reliable, up-to-date guidance.

Visit the official Monash University FODMAP website for comprehensive information.

Frequently Asked Questions

Is table sugar low FODMAP?

Yes, table sugar, or sucrose, is low FODMAP because it is composed of equal parts glucose and fructose. This balanced ratio allows for efficient absorption, preventing the digestive issues associated with excess fructose.

Why is honey high FODMAP?

Honey is high FODMAP because it contains a greater amount of fructose than glucose, an imbalance that leads to poor absorption in the small intestine for sensitive individuals. This excess fructose can trigger fermentation and cause IBS symptoms.

Is maple syrup a safe alternative for a low FODMAP diet?

Yes, 100% pure maple syrup is a safe low FODMAP alternative, in moderation. A serving of up to two tablespoons is generally well-tolerated because its sugar composition is balanced.

Can I use artificial sweeteners on a low FODMAP diet?

Some artificial sweeteners like stevia, saccharin, and aspartame are considered low FODMAP. However, be cautious of sugar-free products that may contain high FODMAP polyols (sugar alcohols).

Why is high fructose corn syrup bad for the low FODMAP diet?

High fructose corn syrup is high FODMAP because it contains a large proportion of fructose relative to glucose. This excess fructose is poorly absorbed and a significant trigger for symptoms in those with fructose malabsorption.

How should I approach coconut sugar on a low FODMAP diet?

Coconut sugar is only low FODMAP in very small serving sizes, typically one teaspoon. It contains inulin, a high FODMAP fructan, so larger quantities should be avoided during the elimination phase.

What is the difference between glucose syrup and high fructose corn syrup?

Glucose syrup is made mostly of pure glucose and is low FODMAP. High fructose corn syrup (HFCS) is a processed syrup enriched with fructose, making it a high FODMAP food.

Do I need to worry about the FODMAP content of brown sugar?

No, brown sugar is considered low FODMAP. It is simply white sugar with a small amount of molasses, and the minimal molasses content is not enough to pose a FODMAP issue.