What Sweets Can a Person with IBS Eat? A Low-FODMAP Guide

October 10, 2025 •

4 min read

An estimated 10-15% of the global population is affected by Irritable Bowel Syndrome (IBS), making the search for safe, delicious food challenging. This includes satisfying a sweet tooth without triggering uncomfortable symptoms like bloating and cramping. Finding out what sweets can a person with IBS eat requires an understanding of trigger ingredients, primarily high-FODMAP carbohydrates, to navigate desserts safely.

Quick Summary

This guide provides an overview of suitable sweeteners and desserts for those with IBS. It details low-FODMAP fruit options, recommends dark chocolate in moderation, and offers alternatives for baked goods, ice cream, and candies. The article emphasizes label-reading and portion control to enjoy treats without digestive distress.

Key Points

Embrace Low-FODMAP Sweeteners: Use alternatives like pure maple syrup, stevia, and table sugar in moderation instead of high-FODMAP options such as honey and high-fructose corn syrup.
Choose Dark Chocolate Wisely: Opt for dark chocolate with 70% or higher cocoa content in small portions to reduce lactose intake, a common trigger.
Read Labels to Avoid High-FODMAP Additives: Always check for hidden ingredients like sorbitol, mannitol, and inulin, especially in sugar-free candies and packaged sweets.
Opt for Dairy-Free and Homemade Desserts: Lactose-free ice creams, sorbets with low-FODMAP fruits, and homemade baked goods made with gluten-free flour and safe sweeteners are great alternatives.
Practice Portion Control: High-fat content in many sweets, even low-FODMAP ones, can be an IBS trigger, so enjoying treats in moderation is essential for symptom management.

Understanding the Connection Between Sweets and IBS

For many individuals, certain types of sugar and carbohydrates are major triggers for IBS symptoms. This is due to their classification as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). When poorly absorbed in the small intestine, these carbohydrates travel to the large intestine, where gut bacteria ferment them. This process creates gas and draws water into the bowel, leading to the bloating, pain, and changes in bowel habits characteristic of IBS. Common high-FODMAP culprits in sweets include lactose from milk products, fructose from certain fruits and sweeteners, and polyols (sugar alcohols) often found in diet products.

Low-FODMAP Sweeteners to Embrace

Choosing the right sweetener is a critical step in making IBS-friendly desserts. Unlike high-FODMAP options like honey and high-fructose corn syrup, several alternatives are gentle on the digestive system.

Maple Syrup: Pure maple syrup is a low-FODMAP sweetener that can be used in baking and as a topping. Ensure you are using 100% pure maple syrup and not a high-fructose corn syrup blend.
Table Sugar (Sucrose): White or brown sugar is low-FODMAP and well-tolerated by most people with IBS, as long as it's consumed in moderate portions. However, recent research links genetic defects in sucrose digestion to IBS for some individuals, so listening to your body is key.
Stevia: Pure stevia extract is a calorie-free, plant-derived sweetener that is generally safe for IBS. Check labels for added high-FODMAP bulking agents like inulin or erythritol.
Monk Fruit Extract: Another natural, calorie-free sweetener, monk fruit extract is a safe low-FODMAP alternative to sugar.
Rice Malt Syrup: This is a low-fructose sweetener made from rice. It is safe for those with fructose malabsorption and is a good substitute in baking.

Enjoying IBS-Friendly Sweet Treats

Mindful Chocolate Choices

Not all chocolate is off-limits. Dark chocolate, especially varieties with 70% cocoa or higher, is typically lower in lactose and can be enjoyed in small, controlled portions. The high-fat content of any chocolate can also be a trigger for some, so moderation is key. Avoid milk and white chocolate, which are high in lactose.

Hard Candies and Gummy Treats

Many simple hard candies and some chewy gummies can be safe options. The trick is to check the ingredients list meticulously for high-fructose corn syrup, high-FODMAP fruit juices, and polyols like sorbitol and xylitol. Opt for candies sweetened with cane sugar or pure dextrose.

Dairy-Free Desserts and Ice Cream

Lactose is a common IBS trigger. Fortunately, many delicious dairy-free dessert options exist.

Coconut or almond-based ice cream: Look for varieties made without inulin or high-fructose sweeteners.
Homemade Sorbet: Made with low-FODMAP fruits like strawberries, kiwi, or pineapple.
Rice Pudding: Use lactose-free or plant-based milk.

Simple, Homemade Baked Goods

Baking your own treats gives you complete control over the ingredients, ensuring they are low-FODMAP. Replace wheat flour with a certified gluten-free, 1-to-1 baking blend. Substitute cow's milk with lactose-free, almond, or coconut milk. Use maple syrup or table sugar for sweetness and add flavor with low-FODMAP fruit, cocoa powder, or dark chocolate chips.

Comparison Table: High vs. Low-FODMAP Sweets


Feature	High-FODMAP Sweets (Avoid)	Low-FODMAP Sweets (Enjoy with Caution)
Sweeteners	Honey, agave nectar, high-fructose corn syrup, sugar alcohols (sorbitol, mannitol, xylitol)	Maple syrup, table sugar, stevia, monk fruit, rice malt syrup
Chocolate	Milk chocolate, white chocolate, chocolate with high-FODMAP additives	Dark chocolate (70%+ cocoa), small portions
Baked Goods	Wheat-based cakes, muffins, pastries; those made with high-FODMAP sweeteners	Gluten-free baked goods with low-FODMAP flours; homemade options
Ice Cream	Standard dairy-based ice cream, sorbet with high-fructose fruits	Lactose-free, coconut or almond milk-based ice cream; homemade low-FODMAP sorbet
Fruit	Apples, pears, watermelon, cherries	Strawberries, raspberries, blueberries, bananas (unripe, in moderation)

Navigating Processed Sweets and Reading Labels

When buying packaged sweets, becoming a skilled label reader is crucial. Always check the ingredients list for hidden high-FODMAP items. Common additives like inulin and chicory root fiber are high in fructans and can trigger symptoms. Even seemingly simple items like chewing gum can contain polyols. Being diligent at the store will save you from potential discomfort later.

Conclusion: Finding Balance with Sweetness and IBS

Living with IBS does not mean a life without sweet indulgence. By focusing on low-FODMAP options, practicing portion control, and learning to read ingredient labels, you can confidently enjoy treats without digestive repercussions. The key lies in strategic ingredient swaps and mindful choices. Start by experimenting with simple homemade desserts and gradually discover which store-bought sweets your body can tolerate. Remember, everyone's tolerance is different, and consulting a dietitian for personalized advice is always recommended for managing IBS symptoms effectively. For more information on the low-FODMAP diet, consider exploring resources like the Monash University app, which offers a comprehensive database of low and high-FODMAP foods.

A Final Word of Caution

Even with low-FODMAP ingredients, excessive consumption of any sweet, particularly those high in fat, can exacerbate IBS symptoms. It is important to enjoy these treats in moderation as part of a balanced diet. Pay attention to your body's specific triggers and adjust your choices accordingly to maintain good digestive health.

Visit the official Monash FODMAP website for more information on the diet.

Frequently Asked Questions

Not necessarily. Many sugar-free products contain sugar alcohols (polyols) like sorbitol, mannitol, and xylitol, which are high-FODMAP and can cause significant digestive distress for people with IBS.

Standard dairy ice cream is typically a trigger due to its high lactose content. However, lactose-free ice creams or those made from low-FODMAP plant-based milks like almond or coconut milk are usually safe in moderation.

No, honey is high in fructose and is a high-FODMAP ingredient that should be avoided or limited during the elimination phase of the diet.

You can enjoy cookies made with gluten-free flour, low-FODMAP sweeteners like maple syrup or table sugar, and low-FODMAP mix-ins like dark chocolate chips or walnuts. Homemade is often the safest bet.

Monash University has certified specific small serving sizes of dark chocolate as low-FODMAP. The key is moderation, as excessive amounts can still be a trigger due to high fat content.

No. While some, like sugar alcohols, are high-FODMAP, others like sucralose, aspartame, and acesulfame-K are considered low-FODMAP. However, individual tolerance varies.

It depends on the fruit. Some fruits are high in fructose, like apples and cherries, and can be triggers. Opt for sweets made with low-FODMAP fruits such as strawberries, pineapple, or unripe bananas.