What sugar is low in fodmap? Navigating Sweeteners on a Digestive-Friendly Diet

October 7, 2025 •

4 min read

According to Monash University, the pioneer of the low FODMAP diet, standard white table sugar (sucrose) is considered low FODMAP in moderate amounts because it contains equal parts glucose and fructose, which facilitates proper absorption. Knowing what sugar is low in fodmap is crucial for managing symptoms of Irritable Bowel Syndrome (IBS) and other digestive issues without completely giving up sweets. This guide will help you understand which sugars are safe and which ones to avoid.

Quick Summary

A guide to safe sugar options on a low FODMAP diet, detailing which sweeteners are well-tolerated and explaining why some, like honey and high-fructose corn syrup, are problematic due to their excess fructose or polyol content. It explores alternatives and explains how different sugar ratios affect digestion.

Key Points

Sucrose (Table Sugar) is Low FODMAP: Because it consists of equal parts glucose and fructose, sucrose is well-tolerated in moderate servings by most people on a low FODMAP diet.
Glucose and Dextrose are Always Safe: These simple sugars are made of pure glucose, which does not cause digestive issues associated with excess fructose.
Pure Maple Syrup is a Safe Natural Liquid Sweetener: In servings up to 2 tablespoons, pure maple syrup is low FODMAP and serves as a great alternative to honey.
Avoid Sweeteners High in Excess Fructose: Sweeteners like honey, agave nectar, and high-fructose corn syrup should be avoided because they contain more fructose than glucose, leading to malabsorption.
Beware of Sugar Alcohols (Polyols): Ingredients ending in '-ol' like sorbitol, xylitol, and mannitol are high FODMAP and found in many 'sugar-free' products.
Read Labels for Hidden Ingredients: Many processed sweeteners and blends contain high FODMAP bulking agents like inulin (often found in some stevia products).
Portion Size Matters: Even with low FODMAP sweeteners, large quantities can irritate the gut. Always follow recommended serving sizes to prevent symptoms.

Understanding the 'Low FODMAP' Approach to Sugar

For individuals with Irritable Bowel Syndrome (IBS), certain carbohydrates known as FODMAPs can trigger unpleasant digestive symptoms. The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. When it comes to sugar, the primary concern is the monosaccharide 'fructose' and the polyols (sugar alcohols). Fructose is only an issue when it is in excess of glucose in a particular food. Polyols can also be problematic because they are poorly absorbed and ferment in the gut, leading to gas and bloating. Therefore, not all sugars are created equal on a low FODMAP diet. The key is to select sweeteners that have a balanced ratio of glucose to fructose or are low in polyols.

Safe Sugars and Sweeteners

Knowing which sugars are safe can make meal planning much easier. Traditional table sugar, or sucrose, is a combination of one glucose and one fructose molecule, making it easily absorbed and well-tolerated in moderate quantities. Glucose itself (dextrose) is always low FODMAP as it aids in fructose absorption and does not ferment. Beyond these staples, several other options exist.

Glucose/Dextrose: This simple sugar is made entirely of glucose and is well-tolerated during the elimination phase.

Pure Maple Syrup: An excellent, naturally-derived liquid sweetener. Monash University has certified pure maple syrup as low FODMAP in servings up to 2 tablespoons. It is important to distinguish this from imitation maple syrup, which often contains high-fructose corn syrup.

White and Brown Sugar: As forms of sucrose, these are typically low FODMAP in recommended servings (usually up to ¼ cup). Brown sugar contains a small amount of molasses, which is high FODMAP in larger amounts, but not enough to be an issue in a standard serving of brown sugar.

Rice Malt Syrup: This syrup is made from fermenting cooked rice and is fructose-free, making it a safe choice for the low FODMAP diet. A typical low FODMAP serving is up to 1 tablespoon.

Stevia: Derived from the Stevia rebaudiana plant, pure stevia leaf extract is a zero-calorie, low FODMAP sweetener. It is important to check the ingredients of processed stevia products, as some contain high FODMAP bulking agents like erythritol.

Artificial Sweeteners: Many artificial sweeteners, such as aspartame and sucralose, are considered low FODMAP as they are not carbohydrates. However, some individuals may still experience symptoms, and their overall impact on gut health is still being researched.

High FODMAP Sweeteners to Avoid

While many sweeteners are safe, a number of common ones should be avoided during the elimination phase of the low FODMAP diet due to their high content of excess fructose, fructans, or polyols.

Honey: High in excess fructose and can also contain fructans.
Agave Nectar: Contains a very high concentration of fructose, making it a major FODMAP trigger.
High-Fructose Corn Syrup (HFCS): As the name suggests, this is a fructose-heavy sweetener and a common trigger for digestive distress.
Coconut Sugar: Safe only in very small quantities (1 teaspoon) due to its inulin (fructan) content, but high FODMAP in larger servings.
Polyols: Sugar alcohols like sorbitol, mannitol, xylitol, and isomalt are notorious for causing digestive issues and are found in many 'sugar-free' products. Erythritol is better absorbed but can still cause symptoms for some.
Golden Syrup: Contains fructans, making it high FODMAP in servings larger than 1 teaspoon.

Low FODMAP Sugar and Sweetener Comparison


Sweetener	Type	FODMAP Status	Common Uses	Notes
White Table Sugar	Sucrose (Disaccharide)	Low FODMAP (moderate serving size)	Baking, beverages	Ratio of 1:1 glucose to fructose ensures good absorption.
Glucose Syrup/Dextrose	Glucose (Monosaccharide)	Low FODMAP	Baking, candy making	Contains no fructose or other FODMAPs.
Pure Maple Syrup	Sucrose, Glucose	Low FODMAP (up to 2 tbsp)	Pancakes, marinades, baking	Avoid maple-flavored syrups with HFCS.
Rice Malt Syrup	Maltose, Glucose	Low FODMAP	Baking, sauce base	Fructose-free. A good honey substitute.
Honey	Excess Fructose	High FODMAP	Baking, tea, sauces	Higher in fructose than glucose. Avoid.
Agave Nectar	Excess Fructose	High FODMAP	Baking, beverages	High in fructose, very poorly absorbed. Avoid.
Sugar Alcohols (Xylitol, Sorbitol)	Polyols	High FODMAP	Sugar-free products, gum	Poorly absorbed, cause fermentation and bloating.
Stevia	Non-Nutritive	Low FODMAP (pure form)	Beverages, baked goods	Read labels carefully to avoid high FODMAP additives.

Making Informed Choices

Choosing the right sweetener requires careful label reading and a clear understanding of your personal tolerance levels. When shopping for products, always check the ingredients list for high FODMAP culprits like high-fructose corn syrup, honey, or polyols. Even products labeled 'natural' can contain high FODMAP ingredients like honey or agave nectar. It is also important to remember that portion size is key. While many low FODMAP sugars are fine in moderation, consuming excessive amounts can still cause symptoms.

One common pitfall is the belief that all added sugars are high FODMAP. In reality, the digestive mechanism for sucrose (table sugar) is much different than for excess fructose. A registered dietitian can provide personalized guidance, especially when navigating the reintroduction phase of the diet to determine your specific triggers and tolerances. Ultimately, a balanced approach allows for the enjoyment of sweet flavors without compromising digestive comfort.

Conclusion

Understanding what sugar is low in fodmap empowers individuals managing IBS and other digestive sensitivities to make informed dietary choices. Sucrose (white table sugar) and dextrose are safe options in moderation due to their balanced glucose-to-fructose ratio. Other excellent low FODMAP alternatives include pure maple syrup, rice malt syrup, and the natural zero-calorie sweetener stevia. Conversely, sweeteners high in excess fructose, such as honey and agave, or those containing polyols like sorbitol and xylitol, should be avoided during the elimination phase. By focusing on appropriate portion sizes and selecting suitable sweeteners, you can satisfy your sweet tooth while keeping uncomfortable digestive symptoms at bay. Always consult with a healthcare professional before making significant changes to your diet to ensure proper nutrition.

Frequently Asked Questions

Yes, standard white table sugar (sucrose) is considered low FODMAP in moderate amounts. It is composed of equal parts glucose and fructose, which facilitates proper absorption in the small intestine, preventing the digestive issues caused by excess fructose.

Honey is not a low FODMAP sugar because it has a higher ratio of fructose to glucose. This excess fructose is poorly absorbed in the gut and can lead to fermentation by gut bacteria, causing symptoms like bloating and gas.

Pure maple syrup is a low FODMAP sweetener derived from maple tree sap, while maple-flavored syrups are often made with high-fructose corn syrup, a known high FODMAP ingredient. Always check the label to ensure you are purchasing pure maple syrup.

No, most sugar alcohols (polyols) such as xylitol, sorbitol, and mannitol are considered high FODMAP. They are poorly absorbed in the small intestine, which can lead to significant digestive distress for sensitive individuals.

Yes, pure stevia leaf extract is a low FODMAP sweetener. However, many stevia products are blended with high FODMAP ingredients like inulin or erythritol. It is crucial to read ingredient lists to ensure the product is free from these additives.

Coconut sugar is only low FODMAP in very small servings, typically 1 teaspoon, due to its naturally occurring inulin content. In larger quantities, it becomes high FODMAP and can trigger symptoms.

Rice malt syrup is a sweetener derived from fermented rice that contains very little fructose. This makes it a low FODMAP option, and it can be used as a substitute for honey in baking.