What Sweetener Can I Use on Low FODMAP? Your Gut-Friendly Guide

October 23, 2025 •

3 min read

Up to 76% of people with IBS report symptom relief on a low FODMAP diet, yet many wonder what sweetener can I use on low FODMAP. The good news is that you don't have to sacrifice sweetness to manage your symptoms; a variety of gut-friendly options exist, though smart choices and careful portioning are essential.

Quick Summary

This guide covers low FODMAP sweetener options, including safe natural sugars, liquid syrups, non-nutritive choices, and alternatives like allulose. Learn which high FODMAP sweeteners to avoid and how serving size affects your tolerance for a symptom-free, sweet life.

Key Points

Balance is key for sugar: Table sugar is low FODMAP due to its balanced glucose-to-fructose ratio, aiding absorption and preventing fermentation.
Choose pure liquid options: Pure maple syrup is a great low FODMAP liquid sweetener, as are pure glucose syrup and rice malt syrup, when used in moderate portions.
Check labels for non-nutritives: Pure stevia and monk fruit are low FODMAP, but many blends contain high FODMAP sugar alcohols like erythritol that can trigger symptoms.
Avoid most sugar alcohols: Polyols such as sorbitol and xylitol are high FODMAP and found in many diet foods and sugar-free items.
Excess fructose is problematic: High fructose sweeteners like agave and high-fructose corn syrup should be avoided as they contain more fructose than glucose, leading to digestive issues.
Test individual tolerance: Even with low FODMAP options, monitoring your body's reaction is crucial, especially for conditionally safe or untested sweeteners like allulose or erythritol.

Understanding FODMAPs and Sweeteners

FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to gas and bloating as gut bacteria ferment them. When it comes to sweeteners, two key FODMAP categories are at play: excess fructose and polyols (sugar alcohols).

Excess Fructose: When a sweetener contains more free fructose than glucose, the excess can't be properly absorbed. Glucose acts as a co-transporter for fructose, so a balanced ratio is key for digestive comfort. High-fructose sweeteners like agave nectar are particularly problematic for this reason.
Polyols: Many sugar-free products contain sugar alcohols like sorbitol and mannitol. These are poorly absorbed and can draw water into the intestines, leading to a laxative effect and fermentation. This is why many diet foods and sugar-free gums can cause discomfort.

Safe Low FODMAP Sweeteners: Your Options

Thankfully, several sweeteners are considered safe within the elimination and reintroduction phases of the low FODMAP diet. These can be categorized into nutritive (calorie-containing) and non-nutritive (zero-calorie) options.

Natural Nutritive Sweeteners

Table Sugar (Sucrose), Brown Sugar, and Raw Sugar: These are all considered low FODMAP because they contain a balanced 1:1 ratio of glucose to fructose, which allows for proper absorption. Portion size is still important to adhere to healthy eating principles, but these sugars won't trigger excess fructose issues within the recommended serving of ¼ cup.
Pure Maple Syrup: Pure maple syrup is low FODMAP at a serving size of up to 2 tablespoons per meal. It has a balanced sugar profile and is easily absorbed. Always choose 100% pure maple syrup.
Rice Malt Syrup: This fructose-free syrup is a suitable alternative, low FODMAP at 1 tablespoon.
Glucose (Dextrose) and Corn Syrup (light): These pure glucose sweeteners are low FODMAP in generous serving sizes. Avoid high-fructose corn syrup.

Non-Nutritive and Artificial Sweeteners

Stevia: Pure stevia leaf extract is a calorie-free, low FODMAP option at 2 teaspoons. Avoid blends with high FODMAP sugar alcohols.
Monk Fruit Extract (Luo Han Guo): Generally presumed low FODMAP in small amounts. Choose pure extract without polyols.
Aspartame: A common artificial sweetener, it's low FODMAP as it's not carbohydrate-based.
Sucralose (Splenda®): Generally considered low FODMAP, though not officially tested by Monash University.
Saccharin: Another low FODMAP, non-nutritive sweetener.
Allulose: This newer sweetener is not fermented. Some brands are tested low FODMAP, but test individual tolerance.

The Conditional Safety of Sugar Alcohols (Polyols)

Most sugar alcohols (sorbitol, mannitol, maltitol, xylitol) are high FODMAP. An exception is:

Erythritol: It's better absorbed, making it potentially low FODMAP. However, some with IBS react, so test tolerance.

Sweeteners to Avoid on a Low FODMAP Diet

Avoid these high FODMAP sweeteners:

Agave Nectar: High in excess fructose.
Honey: Contains excess fructose; high FODMAP beyond a small amount.
High-Fructose Corn Syrup (HFCS): High in fructose.
Polyols: Most, like sorbitol and xylitol, are high FODMAP. They are in sugar-free products.

Comparison Table of Sweeteners


Sweetener	FODMAP Status	Safe Serving Size	Notes
Pure Maple Syrup	Low FODMAP	2 tbsp (50g)	Great for pancakes, baking.
Table Sugar	Low FODMAP	¼ cup	1:1 glucose to fructose ratio.
Brown Sugar	Low FODMAP	¼ cup	Contains molasses, which is safe in low FODMAP amounts.
Rice Malt Syrup	Low FODMAP	1 tbsp	Fructose-free option.
Stevia (pure)	Low FODMAP	2 tsp	Zero-calorie, check for blends.
Monk Fruit (pure)	Presumed Low FODMAP	Small amounts	Zero-calorie, check for blends.
Aspartame	Low FODMAP	-	Non-carbohydrate based.
Sucralose	Likely Low FODMAP	-	Untested by Monash, likely safe.
Allulose	Tested Low FODMAP (some brands)	-	Non-fermentable carbohydrate.
Erythritol	Potentially Low FODMAP	Test tolerance	Better absorbed than other polyols.
Honey	High FODMAP	Small amount (1 tsp)	High in excess fructose.
Agave Nectar	High FODMAP	Avoid	Very high in fructose.
Sorbitol/Xylitol	High FODMAP	Avoid	Polyols that ferment easily.

Practical Tips for Cooking and Baking

Follow safe serving sizes: Pay close attention to recommended low FODMAP portions.
Label detective: Always read ingredient lists for hidden high FODMAP sweeteners.
Pure is best: Opt for the purest forms of zero-calorie sweeteners.
Test your tolerance: Introduce new or conditionally low FODMAP sweeteners in small amounts.

Conclusion: Finding Your Sweet Spot

Following a low FODMAP diet doesn't mean eliminating all sweetness. By understanding FODMAPs and choosing sweeteners wisely, you can manage symptoms and enjoy sweet flavors. Options like pure maple syrup, table sugar, and pure stevia are reliable choices. Always listen to your body and adjust intake based on personal tolerance. Resources like the Monash University FODMAP blog can provide further guidance.

Expert Resource: Monash FODMAP's app is an essential tool for managing the low FODMAP diet. Learn more about the app.

Frequently Asked Questions

Yes, regular white table sugar (sucrose) is considered low FODMAP in recommended servings of up to ¼ cup because it contains a balanced 1:1 ratio of glucose to fructose, which allows for proper absorption in the small intestine.

Yes, pure maple syrup is a low FODMAP option in servings up to 2 tablespoons per meal. Be sure to choose 100% pure maple syrup and avoid maple-flavored syrups, which may contain high FODMAP ingredients like high-fructose corn syrup.

Pure stevia leaf extract is considered a low FODMAP sweetener and is generally safe for people with IBS, as it doesn't ferment in the gut. Always check labels to ensure it's not blended with high FODMAP sugar alcohols like erythritol.

Agave nectar and honey are high FODMAP because they contain excess fructose relative to glucose. This excess fructose can be poorly absorbed and fermented by gut bacteria, leading to bloating and other IBS symptoms.

No, most sugar alcohols (polyols) such as xylitol, sorbitol, and mannitol are high FODMAP and can cause significant digestive distress. They are poorly absorbed and ferment readily in the gut.

Allulose is a newer sweetener that is generally presumed to be low FODMAP because it is not fermented by gut bacteria. However, some products have been specifically tested and certified as low FODMAP. It's best to test your personal tolerance after the elimination phase.

Always read the ingredient list carefully on packaged foods. Look for high FODMAP names like agave nectar, high-fructose corn syrup, honey, and any sugar alcohols (e.g., sorbitol, xylitol, mannitol). Using a FODMAP-specific app can also help.