Living with Irritable Bowel Syndrome (IBS) often means making significant changes to your diet to avoid triggering symptoms. One common question I get as an IBS nutritionist is, “Which sweeteners are low FODMAP?”.
In this article, I’ll explore the various sweeteners available, their FODMAP content, and how much you can eat on the FODMAP restriction phase. Because I’ll bet you don’t want to give up all sweet foods forever!
Understanding FODMAPs
FODMAPs are a group of short-chain carbohydrates and sugar alcohols that are not well absorbed in your small intestine. When you eat a lot of foods containing high FODMAP sugars you might get symptoms like bloating, gas, and stomach pain. For most people it would be fine, but if you’ve got IBS then you could be more sensitive to these foods.
You can read more about the low FODMAP diet and how to follow it in my Beginners guide to the low FODMAP diet.
What are FODMAPs
FODMAP stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- Polyols
You remove high FODMAP foods for a few weeks, then reintroduce them. If you’re following the low FODMAP restriction phase then picking low FODMAP sweeteners could help you stay on track. It can also help to minimise your digestive symptoms and check if FODMAPs are an issue for you.
Before we get into the sugars, I just want to remind you – This restriction phase of the diet should only be followed for 2-6 weeks, before moving on to the reintroduction phase.
Fructose vs glucose absorption
Fructose and glucose are both naturally occurring sugars in fruits, vegetables as well as processed products. When we eat foods where fructose is higher than glucose, then we can get problems absorbing the fructose.
You can think of fructose taking the hand of glucose and helping it into the cells to be used in our bodies.
When fructose is in a food or meal in higher amounts than glucose, then some of the fructose can’t be helped into the cell, because the glucose isn’t there. This means more fructose will be unabsorbed in the small intestine.
However, if there is a similar amount of the two sugars then the absorption of fructose is assisted by the presence of glucose.
Fructose malabsorption
Higher levels of unabsorbed fructose can draw water into the bowel. This might lead to you feeling bloated, abdominal pains, or increased loose bowel movements.
In addition fructose molecules can be fermented by your gut bacteria. The fermentation can cause intestinal gas, and leave you feeling bloated.
Low FODMAP sweeteners: What are your options?
There are several sweeteners considered low FODMAP and safe for those with IBS. Here’s a breakdown:
1. Maple syrup
A frequently asked question is, “Is maple syrup low FODMAP?” The answer is yes! Pure maple syrup is considered a low FODMAP sweetener and can be enjoyed in moderation.
Ensure you’re using pure maple syrup, as some commercial syrups contain high FODMAP ingredients like high fructose corn syrup. (They also don’t taste as nice!)
2. Table sugar (Sucrose)
You might be surprised to hear that sugar is low FODMAP.
Table sugar is a disaccharide composed of glucose and fructose (50% each). In small amounts, sucrose is low FODMAP. This means you can use table sugar as a sweetener without worrying about triggering IBS symptoms, as long as you stick to moderate portions.
For example, 1/4 of a cup, or around 50g of sugar is considered low FODMAP. That’s a lot of sugar to be eating in one sitting, and I wouldn’t advise going above that on a regular basis anyway!
3. Glucose
Glucose is a simple sugar that is low FODMAP.
It is well-absorbed in the small intestine and does not ferment in the gut, making it a safe choice for those with IBS. You might find glucose in various sweeteners and baked products.
4. Stevia
Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is calorie-free and does not contain FODMAPs, making it an excellent low FODMAP sweetener option for those managing IBS.
Some people report a slight after taste with stevia, but many don’t notice it.
5. Aspartame
Aspartame is a low-calorie sweetener used in many diet drinks and sugar-free products. It does not contain FODMAPs and is safe for individuals with IBS to consume.
There are some concerns about the long term impact of these non-nutritive sweeteners on the gut microbiome, but these are based on very high consumption.
High FODMAP sweeteners to avoid
Not all sweeteners are safe for a low FODMAP diet. Here are some high FODMAP sweeteners to avoid if you’re restricting FODMAPs:
1. Honey
Honey is high in fructose, which makes it a high FODMAP sweetener. Consuming honey at up to 1 teaspoon is ok during the restriction phase. This means if a food contains a small amount it will probably be ok. However, one tablespoon is considered high FODMAP.
When you’ve completed the reintroduction of fructose you’ll understand whether you have an issue with digesting high fructose foods.
2. High Fructose Corn Syrup
High fructose corn syrup is high in FODMAPs due to its fructose content. You will find it in processed foods like fizzy drinks, sweets, cakes, biscuits etc. You should avoid HFCS when you’re on the low FODMAP diet when it’s listed as a large ingredient in a product.
There is no reason to avoid high fructose corn syrup if you’re not on the low FODMAP diet.
3. Agave Syrup
Agave syrup is high in fructose and it doesn’t meet the low FODMAP guidelines. It is best if you avoid this during your restriction phase of the low FODMAP diet, although 5g per meal is considered low FODMAP.
One study found people with IBS-C had increased bowel movements after taking 8g of agave for 15 days. In this study they weren’t using laxatives, and at the same time as their poo becoming easier, they also had a reduction in anxiety and low mood. This may be because agave syrup can feed beneficial bacterial in your large intestine.
You can fine agave in some sugar free products. It’s really easy to dissolve into foods and drinks, so it can easily be used as a sugar syrup in cocktails etc.
What about artificial sweeteners?
Artificial sweeteners are often used as sugar substitutes. Especially now we have the sugar tax in the UK. But sweeteners aren’t all low FODMAP.
This doesn’t mean they will cause you an issue, but at the same time it’s worth looking at how many food products with artificial sweeteners in you consume regularly.
Here’s a look at some common ones for you to watch out for:
1. Splenda (Sucralose)
Splenda, also known as sucralose, is a low FODMAP sweetener in moderate amounts. It does not contain fermentable carbohydrates and is generally safe if you have IBS.
There is some concern over sucralose affecting the gut microbiome or gut motility, but we don’t have any strong evidence in humans that this is the case. Around 85% of sucralose is excreted in our poo unchanged.
However you may like to test your own personal reaction to these kinds of sweeteners before consuming a lot. The recommended daily intake limit is 15mg per kg body weight per day.
2. Saccharin
Saccharin is considered low FODMAP. This artificial sweetener is often found in diet drinks and sugar-free products. It seems safe if you’ve got IBS. It’s hundreds of times sweeter than sugar.
High FODMAP sugars: What are they?
FODMAP sugars are sugars that are not well-absorbed in the small intestine and can cause fermentation in the gut, leading to IBS symptoms.
Examples include fructose, lactose, and polyols (e.g sorbitol, mannitol or xylitol). If you know which sugars are high in FODMAPs you can find it easier to stick to the FODMAP guidelines during your restriction phase.
Tips for choosing low FODMAP sweeteners
- Check labels: Always read product labels to ensure that sweeteners and foods do not contain high FODMAP ingredients.
- Moderation is key: Even low FODMAP sweeteners should be consumed in moderation to prevent any potential IBS symptoms.
- Experiment carefully: Introduce new sweeteners slowly into your diet to monitor how your body reacts.
Common questions answered
1. Is Maple syrup low FODMAP?
Yes, pure maple syrup is low FODMAP and safe to consume in moderation. It’s a great natural sweetener option for those with IBS. You can try it on porridge, in baking, or with some Greek yoghurt.
2. What are FODMAP sugars?
FODMAP sugars include fructose, lactose, and polyols, which are poorly absorbed in the small intestine and can cause digestive issues for people with IBS. Polyols include xylitol, mannitol, sorbitol.
3. Which sweeteners are low FODMAP?
Low FODMAP sweeteners include maple syrup, table sugar, glucose, stevia, and aspartame. You can include these sweeteners as part of the low FODMAP diet without triggering IBS symptoms when consumed in moderation.
Conclusion
Working out which sweeteners are ok can be challenging if you’ve got IBS. But you don’t need to give up all sugar. It’s ok to eat some sweet tasting foods. Lots of my clients worry about sugar being bad for our gut. And sure, high amounts of sugar isn’t great for us. But you don’t need to avoid all sweet foods.
Remember, moderation is key, and always check labels for hidden high FODMAP ingredients. Also, you should only follow the restriction phase of the diet short term.
By choosing low FODMAP sweeteners like pure maple syrup, table sugar, glucose, and stevia, you can enjoy sweet foods without the worry of triggering IBS symptoms.
IBS Nutritionist
Hi, I'm Anna Mapson, registered Nutritional Therapist.
I help people with IBS and SIBO get control of unpredictable gut symptoms to find long term relief from painful and embarrassing IBS without restrictive dieting.
I can help you to:
- understand your digestion better, so you recognise your triggers
- eat a well balanced diet, with tasty meals that are simple to prepare
- reintroduce your trigger foods so you can get back to enjoying food again
Find more about my 3 month 1:1 Gut Reset programme.
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