Living with Irritable Bowel Syndrome (IBS) often means making significant changes to your diet to avoid triggering symptoms. One common question I get is, “Which sweeteners are low FODMAP?” If you can understand the different types of sweeteners and their FODMAP status it can help you make better dietary choices and enjoy sweet foods without discomfort.
In this article, I’ll explore the various sweeteners available, their FODMAP content, and how much you can eat on the FODMAP restriction phase.
Understanding FODMAPs
FODMAPs are a group of short-chain carbohydrates and sugar alcohols that are not well absorbed in the small intestine. This can lead to symptoms like bloating, gas, and stomach pain for people with IBS.
You can read more about the low FODMAP diet and how to follow it in my Beginners guide to the low FODMAP diet.
FODMAP stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- Polyols
When following the low FODMAP restriction phase choosing low FODMAP sweeteners is important to minimise your digestive symptoms. This 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 fructose is found in excess of glucose, then it’s not well absorbed. However, when the two sugars are in equal parts the absorption of fructose is assisted by the presence of glucose.
You might 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 in higher amounts than glucose, then it can draw water into the bowel. In addition fructose molecules are fermented by bacteria causing intestinal gas.
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.
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 avoided HFCS when you’re 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.
What About Artificial Sweeteners?
Artificial sweeteners are often used as sugar substitutes, but they are not all low FODMAP. Here’s a look at some common ones:
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 for individuals with IBS.
2. Saccharin
Saccharin is considered low FODMAP. This artificial sweetener are often found in diet drinks and sugar-free products and are safe if you’ve got IBS.
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. Knowing which sugars are high in FODMAPs can help you make better dietary choices.
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.
- Pure and Natural: Opt for sweeteners like pure maple syrup and stevia to avoid hidden high FODMAP ingredients.
- 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.
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.
3. Which Sweeteners Are Low FODMAP?
Low FODMAP sweeteners include maple syrup, table sugar, glucose, stevia, and aspartame. These sweeteners can be enjoyed without triggering IBS symptoms when consumed in moderation.
Conclusion
Navigating the world of sweeteners can be challenging if you’ve got IBS. Understanding which sweeteners are low FODMAP and which ones to avoid can help you make informed dietary choices and manage your symptoms effectively.
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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