What foods are surprisingly low-FODMAP?

Some of the foods many people are surprised to learn are low-FODMAP include dark chocolate, popcorn, table sugar, maple syrup, meats, and fats. Other foods that people don’t realize are low-FODMAP include bananas (especially if unripe or in small servings), potatoes, eggs, and cucumbers. You can use these foods to help create recipes you can tolerate for the long term (11) .

Can IBS patients eat sweets?

Sugar can trigger IBS symptoms in many people, as can artificial sweeteners. However, you shouldn’t have to eliminate them from your diet completely. The portion size and frequency at which you can consume sweets will depend on your sensitivity. You may also try different sweeteners to see if any of them are easier on your system. Try starting with sweets that have fewer ingredients so it’s easier to tell what’s causing you a problem (7) .

What sugar is OK on low-FODMAP?

Ordinary table sugar is low-FODMAP and is likely a better option than most alternatives when it comes to sweeteners as it has equal parts glucose and fructose. Other sugars that fall into this category include brown sugar, cane sugar, and raw sugar. Options to avoid include coconut sugar and honey. It’s also important to remember that despite being low-FODMAP, too much sugar can lead to stomach irritation for some people (7) .

Unfortunately, despite its potential benefits, honey is only low-FODMAP in incredibly small portions, and it can vary by the type of honey you consume. For example, standard store-bought honey is low-FODMAP up to one teaspoon, while clover honey contains more fructose and is only low FODMAP up to ½ teaspoon. Other types of honey may have more or less fructose, which will affect how much you can eat (4) .