Best Sweeteners for IBS: Low FODMAP Options That Won’t Trigger Symptoms

While there isn't inherently one "best" option, the best sweeteners for IBS are generally those that are low FODMAP and don't contain excess fructose or sugar alcohols.

FODMAPs (which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are fermentable, short-chain carbohydrates that can cause gastrointestinal symptoms like gas, bloating, and abdominal pain in some people with irritable bowel syndrome (IBS). The low FODMAP diet involves temporarily limiting the highest-FODMAP foods to help relieve symptoms and determine which (if any) FODMAPs are triggering the digestive discomfort. 

Sweet foods can be especially tricky because many contain ingredients like honey and high-fructose corn syrup, which are naturally high in FODMAPs and can trigger symptoms even when eaten in small amounts. This article will provide an overview of sweetener options that can be included on a low FODMAP diet, which sweeteners to avoid, and tips for choosing a sweetener that works for you.

What Makes a Sweetener Trigger IBS? 

The most common FODMAPs in sweeteners are polyols (also known as sugar alcohols) and excess fructose. These fermentable carbohydrates are poorly absorbed in the small intestine, so when they reach the large intestine, they pull water in and are fermented by your gut bacteria. This can trigger IBS symptoms like gas and bloating, abdominal pain, and changes in bowel movements.

Not all sweeteners are high FODMAP. Some artificial sweeteners or sugar substitutes, like aspartame and sucralose (both non-nutritive sweeteners), are low FODMAP. You'll learn more about which sweeteners can fit into a low FODMAP diet further along in this article.

Some people try the low FODMAP diet to get relief from their symptoms and figure out which FODMAP categories (if any) are triggers. Not sure if the diet will be right for you? Learn what to expect when starting a low-FODMAP diet in our beginner's guide to low-FODMAP eating.

15 Best Low FODMAP Sweeteners for IBS

When it comes to sweeteners, the main FODMAPs that can cause digestive problems are excess fructose and polyols. However, many sweeteners also contain fructans, which can trigger symptoms in people with IBS.

It's important to note that sweeteners with equal amounts of glucose and fructose are usually well tolerated by people with a FODMAP intolerance. Only when fructose is present in excess of glucose do we start to see issues with fructose malabsorption. 

Here are 15 sweetener options that you can enjoy on the low FODMAP diet.

Acesulfame-K (Ace-K)

What it is: A calorie-free, heat-stable, high-intensity sweetener that is about 200 times sweeter than table sugar. Sold under the brand names Sunett and Sweet One.

Why it's IBS-friendly: It is not a fermentable carbohydrate or sugar alcohol.

Taste profile: Extremely sweet with a clean initial taste, but it may have a slightly bitter taste when used alone. This is why it is typically combined with sucralose or aspartame.

Best uses: Diet drinks, flavored waters, protein powders, and baked goods.

Serving considerations: Check the complete ingredient list before assuming a food containing Ace-K is low FODMAP, as it could contain other high FODMAP ingredients like inulin or sugar alcohols.

Allulose

What it is: A "rare sugar" that is structurally similar to fructose. It sweetens foods with significantly fewer calories than sucrose.

Why it's IBS-friendly: While some allulose is absorbed in the small intestine, some unabsorbed allulose may reach the large intestine. For this reason, individual tolerance may vary, although, in general, it appears to be well-tolerated by people with IBS.

Taste profile: About 70% as sweet as table sugar; clean, sugar-like taste with less bitterness than many high-intensity, low-calorie sweeteners.

Best uses: Baked goods, sauces, frozen desserts, beverages, and reduced-sugar recipes. It browns and adds bulk more like sugar than stevia or sucralose.

Serving considerations: Since some allulose reaches the large intestine intact, large quantities may cause digestive problems in some people. It's best to start with a small amount and assess your individual tolerance.

Aspartame

What it is: A high-intensity sweetener about 200 times sweeter than table sugar.

Why it's IBS-friendly: Aspartame doesn't contain polyols or excess fructose (two common FODMAPs found in sweeteners).

Taste profile: Sweet and relatively similar to sugar, with less bitterness than saccharin and Ace-K.

Best uses: Cold beverages, drink mixes, yogurt, chewing gum, and foods that do not require prolonged high-temperature cooking.

Serving considerations: Aspartame loses sweetness when exposed to prolonged heat, so it's not the best choice for baked goods. Additionally, people with phenylketonuria (PKU) need to avoid it because it gets converted into phenylalanine in the gut.

Brown Sugar

What it is: Sucrose with added molasses. It can be produced by retaining some natural molasses during processing or by adding molasses back to refined white sugar.

Why it's IBS-friendly: It's predominantly sucrose, which is broken down and absorbed efficiently in the small intestine.

Taste profile: Rich and caramel-like. Dark brown varieties have a stronger molasses flavor than light brown varieties.

Best uses: Baked goods, sauces, and marinades.

Serving considerations: Even though it's low FODMAP, large portions may worsen symptoms in some people with IBS.

Beet Sugar

What it is: Granulated sucrose extracted from sugar beets.

Why it's IBS-friendly: Since it's sucrose, it contains glucose and fructose in equal proportions and is generally absorbed efficiently in the small intestine.

Taste profile: Similar to table sugar (most people cannot tell the difference between beet sugar and cane sugar in finished products).

Best uses: Baking, beverages, sauces, and jams.

Serving considerations: Very large servings may trigger symptoms in some people.

Glucose Syrup

What it is: A thick liquid sweetener made by breaking down starch (from foods like corn, wheat, or rice) into glucose and shorter glucose chains. It is different from glucose-fructose and high-fructose corn syrup.

Why it's IBS-friendly: Glucose is efficiently absorbed in the small intestine and is not considered a FODMAP.

Taste profile: Mild and less sweet than sucrose.

Best uses: Candy, caramel, frostings, ice cream, sauces, baked goods.

Serving considerations: Ensure you're using pure glucose syrup and not glucose-fructose syrup, as the latter is high FODMAP.

Maple Sugar

What it is: Made by removing almost all the water from pure maple syrup, leaving crystallized sugar.

Why it's IBS-friendly: It's primarily sucrose, which is low FODMAP.

Taste profile: Warm, caramelized maple flavor.

Best uses: Oatmeal, baking, beverages, spice rubs, and recipes where maple flavor is desired without adding liquid.

Serving considerations: Since it's highly concentrated, larger portion sizes may trigger symptoms in some people.

Maple Syrup

What it is: Concentrated sap from maple trees.

Why it's IBS-friendly: Its primary sugar is sucrose, which is low FODMAP.

Taste profile: Rich and caramelized, with flavor intensity varying by grade and color.

Best uses: Pancakes, oatmeal, yogurt, dressings, marinades, baking, and beverages.

Serving considerations: Use pure maple syrup rather than "pancake syrup," which may contain excess fructose or high FODMAP fruit concentrates.

Monk Fruit

What it is: A sweetener made from the extract of Siraitia grosvenorii (luo han guo). Its sweetness comes primarily from compounds called mogrosides, and it can be anywhere from 100 to 250 times sweeter than table sugar.

Why it's IBS-friendly: It is used in extremely small amounts and does not contain excess fructose or polyols.

Taste profile: Intensely sweet with a mild licorice-like or fruity aftertaste in some products.

Best uses: Beverages, smoothies, yogurt, sauces, baked goods.

Serving considerations: Many consumer monk fruit products are blends, which may contain high FODMAP ingredients like sugar alcohols or inulin. Always check the ingredient list.

Palm Sugar

What it is: Sugar produced from the sap of palm flowers. It may be sold as coconut palm sugar, date palm sugar, or simply palm sugar.

Why it's IBS-friendly: It is generally rich in sucrose, which is low FODMAP.

Taste profile: Caramel-like, earthy, and slightly less sweet than white sugar.

Best uses: Curries, stir-fries, sauces, desserts, and marinades.

Serving considerations: Coconut palm sugar and coconut sugar are not the same, and coconut sugar may trigger symptoms because it is high in fructans.

Rice Malt Syrup

What it is: Also known as brown rice syrup, this sweetener is made by breaking rice starch into glucose and maltose.

Why it's IBS-friendly: Glucose and maltose are both low FODMAP.

Taste profile: Mild and less sweet than maple syrup or table sugar.

Best uses: Granola bars, baking, sauces, energy bites, and glazes.

Serving considerations: Since it isn't as sweet as sugar, people may use a larger amount to achieve the same level of sweetness. 

Saccharin

What it is: A calorie-free, high-intensity sweetener approximately 200 to 700 times sweeter than sugar. Sold under the brand names Sweet'N Low, Sweet Twin, and Sugar Twin.

Why it's IBS-friendly: Does not contain any FODMAPs and is used in very small amounts.

Taste profile: Very sweet with a noticeable bitter or metallic aftertaste, especially in large amounts.

Best uses: Tabletop packets, beverages, and some reduced-sugar products.

Serving considerations: Check ingredient labels to ensure there are no other high FODMAP ingredients.

Stevia

What it is: Made from purified steviol glycosides from the leaves of the Stevia rebaudiana plant. It is roughly 200 to 400 times sweeter than table sugar. There are many different brands, including Truvia, Stevia in the Raw, SweetLeaf, and Enliten.

Why it's IBS-friendly: Does not contain sugar alcohols or excess fructose.

Taste profile: Intensely sweet. It may have herbal or licorice-like notes in some products.

Best uses: Coffee, tea, smoothies, yogurt, sauces, and baked goods.

Serving considerations: Available as liquid stevia extract or in a powdered form. 

Sucralose

What it is: A calorie-free, high-intensity sweetener made by modifying the structure of sucrose. It is about 600 times sweeter than table sugar. It is sold under the brand name Splenda.

Why it's IBS-friendly: Contains very little carbohydrates in the amounts typically used, so it is generally not considered a FODMAP source.

Taste profile: Clean and sugar-like.

Best uses: Beverages, yogurt, sauces, tabletop sweeteners, baked goods.

Serving considerations: Granulated sucralose products may contain high FODMAP bulking agents.

White Sugar

What it is: White sugar, which is produced from sugar cane or sugar beets, is typically considered "regular sugar." There are many different varieties, including granulated or table sugar, caster or superfine sugar, confectioners' or powdered sugar, demerara sugar, and turbinado or raw sugar.

Why it's IBS-friendly: It is made up of sucrose, which is efficiently broken down in the small intestine. All types of white sugar are considered low FODMAP.

Taste profile: Neutral sweetness.

Best uses: Differs based on type, but can include beverages, baking, sauces, frostings, glazes, and general cooking.

Serving considerations: Large serving sizes may cause symptoms in some people.

High FODMAP Sweeteners to Avoid

Most of the sweeteners you need to avoid on the low FODMAP diet are high in excess fructose. However, some are also high in fructans, some contain both, and some artificial sweeteners contain polyols. We've indicated which sweeteners contain each type of FODMAP so that when you move onto the maintenance phase of the diet, you can include the ones that don't bother you.

High in Excess Fructose 

Agave Syrup

Both light and dark agave syrups are high in excess fructose and fructans at one-tablespoon serving sizes. Agave syrup is found in many foods, including granola bars, some sweetened yogurts, drinks, baked goods, and "natural" or vegan desserts. 

Apple Syrup 

Apple syrup is made by boiling apple juice down to form a syrup. Like apples, it's high in excess fructose. It's found in fruit snacks, certain cereals, baked goods, baby foods, and some "no sugar added" products.

High-Fructose Corn Syrup

While regular corn syrup contains mainly glucose and is therefore low FODMAP, high-fructose corn syrup (HFCS) is made by enzymatically treating corn starch to convert the glucose into fructose. It's high FODMAP due to the excess fructose and is commonly found in processed foods like sodas, sweetened cereals, flavored yogurts, condiments (like ketchup and BBQ sauce), and baked goods.

Honey 

Honey is high in excess fructose and moderate in fructans at one-tablespoon serving sizes. It's commonly found in cereals, granola, sauces, dressings, marinades, and health bars. 

High in Fructans

Barley Malt Syrup 

Barley malt syrup is high in fructans at a one-tablespoon serving size. It's often added to foods like breads, malted milk, some cereals and energy bars, and pretzels.

Coconut Sugar

Coconut sugar is high in fructans at a three-teaspoon serving size. It's frequently found in paleo and vegan baked goods, granola, energy bites, and specialty chocolate. 

Golden Syrup 

Golden syrup is an inverted sugar syrup made from sugar cane or beet sugar. It's high in fructans at a serving size of one tablespoon. Golden syrup is less commonly used in North America, but it's frequently an ingredient in British baked goods and candies. Keep this in mind if you're traveling, as you may need to avoid certain foods that you wouldn't typically need to eliminate in North America.

Sorghum Syrup 

Sorghum syrup is high in fructans in a one-tablespoon serving. It's often added to foods like biscuits, cornbread, glazes, and old-fashioned baked goods.

High in Polyols

Molasses 

Molasses is a byproduct of sugar production and is the syrup left over once the sugar crystals have been removed. It's high in excess fructose and fructans at a one-tablespoon serving size, and is commonly found in foods like gingerbread, baked beans, BBQ sauce, and dark rye bread.

Sugar Alcohols

Sugar alcohols (also known as polyols), sorbitol, xylitol, mannitol, maltitol, and isomalt are all high FODMAP. Erythritol is untested for FODMAPs, but it's absorbed better in the small intestine than other sugar alcohols, so it's less likely to trigger digestive problems. 

Sugar alcohols are commonly found in sugar-free gum, candies, cough lozenges, protein bars, baked goods, and keto products. Sorbitol is also naturally found in stone fruits, apples, and pears, while mannitol is found in many mushroom varieties and watermelon.

How to Choose the Right Sweeteners on a Low FODMAP Diet

When choosing a sweetener on the low FODMAP diet, it's important to consider the following factors:

• Personal FODMAP triggers: If you're sensitive to polyols or excess fructose, you may need to choose alternative sweeteners.

• Portion size: Some sweeteners are low FODMAP in small amounts but high FODMAP in larger amounts. Consider how much you'll be using, as you may be able to tolerate certain sweeteners in small serving sizes.

• How you'll be using the sweetener: Some sweeteners are not heat stable, making them inappropriate for baked goods, while some sweeteners are only available in liquid form, which may make them the wrong choice for a recipe that needs bulk. 

• Blood sugar management: Since sweeteners with calories often produce a significant blood sugar spike (especially if not consumed in the context of a meal), people with conditions related to blood sugar management (like diabetes, prediabetes, metabolic syndrome, and polyendocrine metabolic ovarian syndrome, previously known as polycystic ovarian syndrome) may choose to limit nutritive sweeteners in favor of non-nutritive (calorie-free) sweeteners. 

• Dental health: People concerned about their dental health may choose to use sweeteners like stevia, aspartame, and xylitol, which do not cause cavities. 

• Activity level: Athletes who need simple sugars to fuel their performance (such as endurance athletes who need to take in carbohydrates while they're training or competing) may prefer sweeteners like maple syrup, which provide the simple carbohydrates needed to fuel their physical activity.

At the end of the day, many different factors can affect which sweetener is best for you. If you're not sure which one to choose, consider working with a registered dietitian who can make personalized lifestyle and recipe recommendations based on your individual needs. Choosing the right sweetener for you will likely be just one of many challenges you'll face on a low FODMAP diet.

Making Low FODMAP Sweeteners Work for You

Navigating sweeteners on a low FODMAP diet doesn't need to feel restrictive. With so many gut-friendly options available, you can still enjoy a sweet treat every now and then (even on date night!). The key is knowing which sweeteners work best for you, and remembering that everyone's tolerance is different. Start with small amounts, listen to your body, and choose low FODMAP sweeteners that support your digestion and lifestyle.

And for sweeteners that are high in fructans, digestive enzyme supplements like FODZYME can help break down the fructans, allowing you to reintroduce FODMAPs and make your diet even more flexible. Try it today.

Best Low FODMAP Sweeteners for IBS FAQ

What is the best sweetener for IBS?

The best sweetener for IBS depends on which FODMAPs you're sensitive to, but in general, choosing sweeteners that do not contain polyols (sugar alcohols) or excess fructose can be helpful during the elimination phase of the low FODMAP diet.

Which low FODMAP sweetener is best for baking?

The best low FODMAP sweeteners for baking include brown sugar, beet sugar, and white sugar. If you'd prefer a calorie-free sweetener, sucralose and allulose are good alternatives.

Which IBS-friendly sweetener is best for diabetics?

For people managing both IBS and diabetes, calorie-free or low-calorie sweeteners such as Ace-K, aspartame, monk fruit, saccharin, stevia, and sucralose are all good options. Monk fruit and stevia are great for sweetening beverages, while sucralose and allulose can be an effective alternative to sugar in baked goods. 

Can people with IBS eat sugar?

Yes, people with IBS can eat sugar. However, in large amounts, sugar can still trigger symptoms in some people, even though it's low FODMAP.