Low FODMAP sweeteners:
sugar, honey, maple syrup, stevia, polyols

Sweeteners confuse many people who start the low FODMAP diet. The front of the pack rarely helps. "Sugar-free" can mean a polyol that is high FODMAP. "Natural" can mean honey or agave, which carry excess fructose. And plain table sugar, the ingredient many people expect to be a problem, has a low FODMAP rating.

The good news: low FODMAP sweeteners follow a few simple rules, and they make most sweetener names on a label easy to read.

Why sugar itself is not the problem

Sugar is a carbohydrate, but most sugars are not FODMAPs. The question is whether your small intestine absorbs them well.

Glucose is absorbed easily. Fructose is absorbed less efficiently, and glucose helps its absorption. When a food holds about as much glucose as fructose, or more, the fructose is generally absorbed with it. When fructose is present in excess of glucose, the extra fructose draws water into the small intestine. Some of it then reaches the large intestine, where gut bacteria ferment it. In some people with IBS, this may contribute to bloating, discomfort or loose stools.

That is why the "F" in FODMAP refers to excess fructose, not to fructose in general. Our guide to the FODMAP families covers the rest of the acronym.

The sugars, sorted by their fructose to glucose balance

• Table sugar (sucrose): one glucose and one fructose, bonded together. Your gut splits them, and the two parts are absorbed as a balanced pair. Monash University lists table sugar as low FODMAP.
• Glucose, dextrose and glucose syrup: mostly glucose, so no excess fructose.
• Maple syrup: mostly sucrose, so it behaves like table sugar.
• Rice malt syrup: mostly glucose and glucose chains, with very little fructose.
• Honey: more fructose than glucose. High FODMAP at typical servings.
• Agave syrup: very high in fructose compared with glucose. High FODMAP at typical servings.
• High fructose corn syrup: depends on the grade. Grades with more fructose than glucose carry excess fructose.
• Fruit juice concentrate: depends on the fruit. Apple and pear concentrates are common sources of excess fructose.

Portion size still matters, as it does for every food. Our article on FODMAP serving sizes explains why.

Is honey low FODMAP?

At typical servings, honey is high FODMAP because it contains more fructose than glucose. For the current figure on a small serving, check the Monash University FODMAP app. Maple syrup and rice malt syrup are the usual swaps.

Is maple syrup low FODMAP?

Yes, pure maple syrup is a low FODMAP option at a normal serving. Its sugar is mostly sucrose, so fructose and glucose arrive in balance. Check the label on "pancake syrup" or "maple-flavoured syrup". These products can be glucose syrup with flavouring, or they can contain high fructose corn syrup.

Is agave low FODMAP?

Agave syrup is high FODMAP at typical servings. It is often sold as a "natural" or "low GI" alternative to sugar. Both claims can be true, and neither one says anything about FODMAPs. Agave has a low glycaemic index because much of its sugar is fructose, and that excess fructose is what matters here.

Are sugar alcohols low FODMAP?

Most are not. Sugar alcohols, also called polyols, are the "P" in FODMAP. Your small intestine absorbs them slowly and only in part. According to Monash University, only about 30 percent of these polyols is absorbed. The rest draws water into the gut and can reach the large intestine, where bacteria ferment it.

On European labels, polyols can appear by name or by E number:

• Sorbitol (E420)
• Mannitol (E421)
• Isomalt (E953)
• Maltitol (E965)
• Lactitol (E966)
• Xylitol (E967)

Sorbitol and mannitol are the two polyols Monash University uses as challenges during reintroduction. A Monash study found that a 10 g dose of sorbitol or mannitol increased gut symptoms in people with IBS compared with healthy controls. The other polyols have less FODMAP testing behind them. They are absorbed in a similar way, so they are generally treated as high FODMAP during the elimination phase.

You find them in sugar-free gum and mints, sugar-free chocolate, protein bars and desserts labelled "no added sugar". Products with a large amount of polyols in the EU must carry the warning "excessive consumption may produce laxative effects". That line is a useful clue.

Why erythritol is different

Erythritol (E968) is a polyol, but it is a small molecule. Most of it is absorbed in the small intestine and leaves the body in urine. Much less of it reaches the large intestine than with sorbitol or mannitol. For this reason, erythritol is generally not considered a FODMAP.

That does not make it symptom-free for everyone. Large amounts may still cause discomfort in some people, and tolerance varies. Also check what else is in the product. Erythritol is often mixed with other sweeteners.

Intense sweeteners: stevia, sucralose and the others

Stevia, sucralose (E955), aspartame (E951), acesulfame K (E950) and saccharin (E954) are hundreds of times sweeter than sugar. A product needs only a tiny amount of them. And they are not carbohydrates in the FODMAP sense, so they do not ferment like fructans or polyols.

None of this says they suit every gut. It only means that their FODMAP content is not the concern. Some people still notice they react to a particular product, and that is worth exploring with a dietitian.

Is stevia low FODMAP?

Pure stevia extract is low FODMAP. Monash University lists stevia as a low FODMAP option, and sucralose has the same status on our sweet aisle guide. The catch is the packet, not the plant.

The blend trap: bulking agents

A pure intense sweetener is so strong that you could not measure it with a spoon. So tabletop sweeteners and "spoon for spoon" sugar replacers contain a bulking agent to give them volume. That bulking agent can change the FODMAP profile:

• Erythritol: common in stevia blends. Generally not a FODMAP, as above.
• Maltodextrin or dextrose: glucose-based. Not FODMAPs.
• Inulin or chicory root fibre: fructans. A source of FODMAPs.
• Sorbitol, xylitol or maltitol: polyols. High FODMAP.

So a box that says "stevia" in large letters can be mostly erythritol, mostly maltodextrin, or partly inulin. The same applies to drinks. A diet soft drink sweetened with sucralose or aspartame can still contain apple juice concentrate. Our drink aisle guide covers this shelf in more detail.

On the label

• Read the ingredient list, not the claims on the front.
• Sugar, glucose syrup, dextrose, maple syrup and rice malt syrup carry no excess fructose.
• Honey, agave, fructose, high fructose corn syrup and some fruit juice concentrates can bring excess fructose.
• Names that end in "-itol", and the E numbers E420, E421, E953, E965, E966 and E967, are polyols. Erythritol (E968) is the exception.
• With stevia and other intense sweeteners, check the bulking agent.

An ingredient list shows what is present, but not always how much. Position in the list gives some context, because ingredients appear in descending order by weight. For more label clues beyond sweeteners, see our checklist of hidden FODMAPs.

And remember that the elimination phase is temporary. During reintroduction, you can test fructose, sorbitol and mannitol one at a time, ideally with a FODMAP-trained dietitian. Many people find they tolerate more than they expected. The goal is the most varied diet that works for you.

Let Belly Buddy read the sweeteners for you

Sweetener names are long, and E numbers are easy to miss at the shelf. Scan an ingredient list with Belly Buddy to get a clearer view of its FODMAP profile. Belly Buddy flags declared sources of excess fructose, polyols and other FODMAPs when they appear in the ingredient list. It works only with what the manufacturer declares, so it cannot tell you the exact amount of each sweetener in a product.

Our rating method explains how Belly Buddy analyses ingredients and reaches a verdict.

Belly Buddy is not affiliated with or endorsed by Monash University. Our FODMAP information is informed by publicly available scientific sources, including research from Monash University.