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Kirsten Jackson Consultant BSc Hons PG Cert RD

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Which Sweeteners Are Low FODMAP? Dietitian Advice For IBS

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 10 Comments

Introduction

Low FODMAP sweeteners are an important consideration for those with digestive problems.  Some sweeteners are sugar alcohols or ‘polyols’, a type of FODMAP.

Even if you don’t actively add sweeteners into your food and drinks, they are commonly found in ‘sugar free’ drinks and chewing gum. It is therefore important to get to grips with what are considered low FODMAP sweeteners.

This post discusses which sweeteners are low FODMAP and which are not. If you want a list of suitable low FODMAP sweeteners, then please scroll to the end.

low FODMAP sweeteners

High FODMAP Sweeteners

Sorbitol

Sorbitol is a FODMAP sugar alcohol commonly used in sugar free chocolate, chewing gum and sweets. It is naturally derived from plants where the sorbitol is chemically extracted from glucose (1).

Even in those without IBS, sorbitol is known to have a laxative affect when eaten in large quantities. For example – a box of diabetic chocolates.

Mannitol

Mannitol is another FODMAP sugar alcohol. It is commonly used as an alternative to sugar in sweet foods such as diabetic products and chewing gum.

Mannitol is also used in some medications due to its pharmaceutical properties. Please note, you need to speak to your doctor or pharmacist before discontinuing medications.

low FODMAP sweeteners

Xylitol

Xylitol is a FODMAP sugar alcohol and commonly used in tooth pastes and medications. Please note, tooth paste does not need to be avoided on the low FODMAP diet as you are not swallowing it.

This sugar comes from birch and other hardwood trees. Many people enjoy using this as alternative to sugar as it contains 40% less calories but unlike many other sweeteners, has little after taste (2).

Again, this sugar alcohol causes symptoms.

Malitol

Malitol is a naturally occurring FODMAP sugar alcohol. It is found naturally in some fruits and vegetables.

Malitol is added to some processed foods as a healthier alternative to sugar, it is most common in sugar free sweets and chewing gum. It is also used as a replacement for your normal white sugar at the dinner table, as the taste and texture is very similar.

Isomalt

Again, a FODMAP sugar alcohol. It is used in ‘sugar free’ sweets and chewing gum.

Isomalt is made up of molecules of glucose, manitol and sorbitol. It too causes digestive problems

Low FODMAP Sweeteners

Aspartame

low FODMAP sweeteners

Despite its controversy, aspartame is commonly used in diet fizzy drinks to create a sweet taste without the negative health side effects of sugar.

Aspartame is chemically produced but has been shown to be perfectly safe for consumption (3).

Acesulfame-K

Acesulfame is a low FODMAP sweetener which is 200 times sweeter than sugar. It is often used, alongside aspartame to balance out the after taste.

Acesulfame is an artificial sweetener which has been linked to cancer, however these studies were not accurate as they were carried out in animals and were given huge doses (way more than you would manage in a day!).

Having said this, there is an advised limit of 9g / kg body weight / day (still a huge amount!) (4).

Saccharin

Saccharin is a low FODMAP sweetener which is popular to have for many in their tea.

Saccharin benefits from being 300 – 500 times sweeter than regular sugar, meaning that you need such a tiny amount.

You can purchase saccharin from the sugar isle in any supermarket and it comes in little ‘tablets.’ I would suggest using 1 at a time and tasting it.

Maltodextrin

Maltodextrin comes from plants and is formed of several glucose units. It is commonly used as an additive in foods and is a safe sweetener to eat whilst on the low FODMAP diet.

Stevia (Steviol glycosides)

Stevia is found naturally occurring in the Stevia Rebaudiana plant in South America.

This is a relatively new sweetener to the market and is often marketed as being ‘healthy’ due to its natural occurrence. However, there is no science to prove if it is any more beneficial than other sweeteners.

Sucralose

Sucralose is a low FODMAP sweetener which has the benefit of not being broken down and absorbed by the body. This is where it becomes calorie free, so an obvious benefit over eating normal white sugar.

Sucralose is made artificially and used in many food and drink products.

Sodium Cyclamate

Sodium cyclamate is a low FODMAP sweetener, again commonly added to foods. It is the least potent of the sweeteners at round 30 times sweeter than regular white sugar (5).

Due to its lack of sweetness, it is not usually sold on its own. But, you will see it used alongside other sweeteners as it is much cheaper and helps to bulk out the product.

Erythritol

Erythritol is a natural low FODMAP sweetener that is considered to have a good taste. BUT this is a strange one because although it is low FODMAP, it is thought to worsen fructose absorption.

So, despite this sweetener being low FODMAP, it is recommended to avoid on the restriction phase.

Checking Labels For High FODMAP Sweeteners

low FODMAP sweeteners

The above picture is the ingredients on the back of a chewing gum packet. You can already see several high FODMAP sweeteners – sorbitol, xylitol and mannitol.

Even in those without IBS, chewing gum can cause digestive problems if several pieces each days are taken due to the accumulative affect on the gut.

Low FODMAP Sweeteners You Can Buy

  • Canderel – Powder Form: maltodextrin, aspartame, acesulfame-K. Tablet Form: aspartame and acesulfame-k.
  • Canderel Sugarly – Granule Form: aspartame and acesulfame-k.
  • Canderel Stevia Tablets – Tablet Form: steviol glycosides.
  • Silverspoon Sweetener –  Powder Form: maltodextrin, acesulfame-k  and aspartame. Tablet Form: acesulfame-k  and aspartame.
  • Silver Spoon Truvia Pouch – Powder Form: steviol glycosides.
  • Hermesetas – Tablet Form: saccharin & sucralose mixture. Granulated Form: maltodextrin,  sodium cyclamate and sodium saccharin.
  • Whole Earth Sweeteners (Sweet Mini Cubes With Stevia) – Cube Form: Steviol glycosides.
  • Splenda Zero Liquid Sweetener – Liquid Form: sucralose.
  • Splenda Cake Can – Powder Form: sucralose.
  • Sweetex – Tablet Form: Sodium Saccharin.

Filed Under: Low FODMAP diet Tagged With: low FODMAP ingredients

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Previous Post: « Low FODMAP Gluten Free Rice Paper Roll
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Reader Interactions

Comments

  1. Amanda Kavanagh says

    at

    Hi Kirstin

    Thank you for this very interesting article, I have been looking up which artificial sweetener to use for my coffee and for sprinkling into my porridge. I am following a LOW FODMAP diet and I noticed I had a lot of GI problems when I started drinking a lot of orange squash/cordials that were labelled “no added sugar” and I googled the ingredients, sweeteners appeared to be the culprit.

    I’m a bit confused though, I read in another article that Maltodextrin is a HIGH FODMAP, so I avoid it like the plague, yet you have it listed in the LOW FODMAP sweeteners you can buy, above.

    Can you clarify?
    Thank you
    Amanda

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi Amanda, you are welcome! I would suggest you try different quantities of cordial also because you should be able to tolerate a little bit of FODMAPs. Maltodextrin is thought to be low FODMAP.

      Reply
  2. Amanda Kavanagh says

    at

    Hi Kirsten

    Me again, sorry. I got all excited about the possibility of using Canderel Sugarly in my porridge, but when I checked the ingredients it also contains Erythritol as a bulking agent. Erythritol is another HIGH FODMAP. Everywhere I look I think I have found a “safe” product only to find it has additional ingredients that are on my “bad” list.

    There is no date on your article so it is possible both Maltodextrin and Erythritol were only deemed HIGH FODMAP after you had published the article.

    I will keep searching!
    Amanda

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi Amanda, thank you for the message! I have double checked in case the recommendations have changed but both of these are low FODMAP so the article is still correct. It could be that your FODMAP list is not correct.

      Reply
  3. Paulette says

    at

    I have Sjogren’s and use Xylamelts everyday for dry mouth. They are very affective, but contain xylitol. I have IBS. Should I stop?

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi Paulette, sadly we can not give personalised dietary advice out without further assessment.

      Reply
  4. diana says

    at

    Unless you can find corroboration, there is no Truvia that I know of that isn’t 95% erythritol, and that is overwhelmingly from GMO corn. Stevia, while highly processed, at least is not GMO. Thanks for the article; that fact seems to need added.

    Reply
  5. Ashley says

    at

    Help I need chewing gum I was told the old wrigaliys double mint and soermint where ok but now in the uk I can knowlonger get this and looking at £30 for chewing gum to be exported.

    What others can i have onna low fodmap diet ?

    I use chewing gum for anxity and when i feel sick.

    Reply
  6. Kim says

    at

    How about allulose? Where does that rate as a low-vs-high FODMAP sweetener?

    Thank you.

    Reply
    • Serena Bansal says

      at

      Hi Kim. Allulose should be safe to have whilst on the low FODMAP diet.

      Reply

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☹️ IBS is often belittled as a condition that 'isn't that bad'. by friends, by family and even by healthcare professionals. It leaves you feeling frustrated but also second guessing your own pain and struggles... ​​​​​​​​
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💪I am here to tell you that you have every right to advocate for your own health - if you won't, no one else will. Surrounding yourself with people who understand what you're going through, and defying those who belittle it is key. Social support is a key element of my Take Control Programme.​​​​​​​​
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😞As I’m sure lots of you can relate, IBS has a close link with our mental health, including the link between IBS and depression. Poor mental health can lead to worsening of our symptoms, and our IBS symptoms can lead to worse mental health…it’s a vicious circle 😥. ​​​​​​​​
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🙏🏻 the good news is there are multiple ways to help manage your mental health. Adopt the Take Control Approach and prioritise your mental health. Not tomorrow, not next week but now as it is a core element to IBS management ❤️. ​​​​​​​​
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DO YOU MOVE FOR YOUR GUT HEALTH? Comment below 👇​​​​​​​​​​​​​​​​
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🥵We all know exercise is good for us, but the thought of intensive HIIT workouts doesn't exactly appeal to all of us...in fact intense exercise can actually contribute to IBS symptoms for some.​​​​​​​​​​​​​​​​
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🤔But what if it didn't have to be so complicated? Instead of seeing movement as a scary and intense activity, why not try walking? - this counts as movement and has so many fabulous benefits for IBS as listed above  Movement is one of the KEY pillars of IBS management that we tackle in my Take Control Programme.​​​​​​​​​​​​​​​​
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🎉 🎉 Are you ready to FINALLY master your IBS with guidance? Book a 15 minute enquiry call with me or my colleague (link in bio). 🤩 
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#ibs #walking #movement #irritablebowelsyndrome #ibsexpert
🤔 Have you ever tried to eat intuitively? ​​​​​​​​
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🤝 Myself and @wholistic_health_and_wellness have teamed up to look at how intuitive eating could help you with your IBS. Because there is such a strong relationship between IBS and disordered eating behaviors, it’s important to look at our relationship with food when working to reduce IBS symptoms.​​​​​​​​
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🥰Learning to eat intuitively is a great way to improve your relationship with food, remove guilt and stress from the eating experience, reconnect with hunger and fullness cues, and find the foods that work best with your body!​​​​​​​​
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#intuitiveeating #healthyeating #mindfulness #disorderedeating #eatingdisorder #ibs #ibsdiet #lowfodmap
DO YOU DO ANY OF THESE? 😔 ​​​​​​​ DO YOU DO ANY OF THESE? 😔 ​​​​​​​​
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👉 In IBS, there are a lot of subtle behaviour changes that we make in order to hide our struggle 😕. We are scared if the judgement and we are scared of being singled out 😭. ​​​​​​​​
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👉 Instead of making behaviour changes to mask your symptoms, why not try making small changes to reduce your symptoms? In the Take Control Method we encourage individuals to be open about their problems, instead of hiding them from others so that they can receive the the support they need to put these changes in place ❤️. ​​​​​​​​
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🎉 🎉 Are you ready to FINALLY master your IBS with guidance? Book a 15 minute enquiry call with me or my colleague (link in bio). 🤩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
WHICH ONE ARE YOU? Comment below!​​​​​​​​​​​​​​​​
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👉I will say it time and time again... IBS is SO individualised and personal. No 2 clients ever look the same. This is why generic IBS advice often does not lead to the results that you are hoping for. Taking a random probiotic, eating more fibre or even trying the low FODMAP diet (without professional help) can leave many IBS sufferers no nearer to symptom relief than they were...​​​​​​​​​​​​​​​​
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🤩This is why working with an expert in the field of IBS is so crucial in order to get that specific advice that you need to achieve your symptom relief - we value that everyone is different and it is not a one size fits all world❤️.​​​​​​​​​​​​​​​​
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🎉 🎉 Are you ready to FINALLY master your IBS? Book a FREE 15 minute discovery call with me or my colleagues. 🤩​​​​​​​​
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#ibs #irritiablebowelsyndrome #ibsdiet #lowfodmap #lowfodmaprecipes #ibsc #ibsd
Do you suffer with any of these other symptoms? CO Do you suffer with any of these other symptoms? COMMENT BELOW.
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🤦‍♀️Your 'IBS' may actually be a histamine intolerance as some symptoms are similar. Additional symptoms include headaches, itchy skin and sinus problems - symptoms vary though.
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🤦‍♀️A histamine intolerance is caused by a lack of the enzymes which would normally break histamine down. Leading to an overload of histamine in the body.
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🤦‍♀️Histamines are found naturally occurring in certain foods and how a food is processed can impact the histamine quantity.
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🤦‍♀️This intolerance is diagnosed by symptoms improving whilst avoiding histamines and these symptoms then come back with the reintroduction of histamines (to confirm). Please note though that you should always visit your doctor first to rule out other conditions that can also cause these symptoms.
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🤔Having a histamine intolerance is not like having an allergy. You will have a certain tolerance level and it is important to work this out in order to avoid an overly restrictive diet. 
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🤩We cover histamine intolerances in my NEW histamine intolerance E-Book! 
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #histamine #foodchemicalintolerances
👇Do you get any symptoms of histamine intoleran 👇Do you get any symptoms of histamine intolerance? Comment below?​​​​​​​​
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🤓Histamine intolerance impacts 1-3% of the population (more than coeliac disease which you would have been tested for as part of your IBS diagnosis).​​​​​​​​
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🙃The symptoms of histamine intolerance do have some overlap. If you have IBS but have seen no relief with typical IBS treatments you may well have histamine intolerance.​​​​​​​​
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🎉Check out our new E-Book all about this condition, how to diagnose it and how to manage it (link in bio).​​​​​​​​
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#histamineintolerance #ibssymptoms #guthealthdiagnosis #histamineguide
🎉 Histamine Intolerance E Book - on sale now 🔗 link in bio.​​​​​​​​
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→58 pages​​​​​​​​
→Histamine intolerance diagnosis protocol​​​​​​​​
→Meal plan​​​​​​​​
→Recipes​​​​​​​​
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‼️ A step by step guide based on scientific facts to help people get accurately diagnosed with histamine intolerance.​​​​​​​​
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#histamineintolerance #ibs #guthealth #dietitians #refractoryibs #itchyskin #foodintoleranceguide
Anyone investing in this?🤷‍♀️ comment bel Anyone investing in this?🤷‍♀️ comment below 👇 ​​​​​​​​​​​​​​​​
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​​​​🤩🤩Fed up of being fed up with your IBS? Download my free top 10 IBS mistakes! - link in bio!​​​​​​​​​​​​​​​​
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#onions #elonmusk #ibs #ibsmemes
WHAT IS YOUR BINGO LOOKING LIKE? 😔 comment belo WHAT IS YOUR BINGO LOOKING LIKE? 😔 comment below 👇 ​​​​​​​​
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😥 IBS can be unpredictable in nature and it can feel like you never know if you’re going to have a good or bad day…You try to pinpoint a trigger but gosh is it hard 😫.​​​​​​​​
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😊 But what if you could predict the future? Identifying YOUR personal triggers and how to manage these is key to Taking Control of your IBS and is an integral part of the Take Control Programme. Why not try filling out a food and mood diary this week to see if you can pinpoint if what you eat and/or your feelings play a role? ​​​​​​​​
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🤩🤩Fed up of being fed up with your IBS? Download my free top 10 IBS mistakes! - link in bio!​​​​​​​​
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#ibs #ibsdiet #irritablebowelsyndrome #guthealth #guthealing #lowfodmap #lowfodmaprecipes #gutissues #healthygut
❤️As April is IBS awareness month, myself and ❤️As April is IBS awareness month, myself and @dieteticallyspeaking have teamed up to spread the word about the relationship between disordered eating and IBS.
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➡️Swipe for information about the overlap between these conditions and also how this relationship can go in either direction i.e. there’s s higher risk of gut issues with disordered eating or an eating disorder and a higher risk of disordered eating with IBS.
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🥰For more information go to @dieteticallyspeaking bio for a full article about this important topic! 
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#ibs #ibsawarenessmonth #guthealth #guthealing #disorderedeating #eating disorder
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