🥬 Sugar
Sugar, scientifically known as sucrose, is a disaccharide composed of glucose and fructose molecules bonded together. When it comes to the Low FODMAP diet, sugar occupies a unique and favorable position. Unlike many sweeteners that can trigger digestive symptoms, regular white sugar (sucrose) is considered Low FODMAP in typical serving sizes because the glucose and fructose molecules are bound together in equal ratios. The FODMAP science behind sugar is fascinating. While free fructose (found in honey, agave, and high-fructose corn syrup) can be problematic for those with IBS, the 1:1 ratio of glucose to fructose in sucrose allows for better absorption in the small intestine. The glucose molecule actually helps transport the fructose across the intestinal wall, preventing the fermentation issues that cause bloating, gas, and discomfort in sensitive individuals. Common forms of sugar include granulated sugar (standard table sugar), caster sugar (superfine sugar with smaller crystals), icing sugar (powdered or confectioners sugar, which may contain small amounts of cornstarch), and various specialty sugars. All these variants are essentially pure sucrose and share the same Low FODMAP status. This makes sugar an invaluable ingredient for Low FODMAP baking and cooking, allowing you to enjoy sweetness without compromising digestive comfort. From a nutritional perspective, sugar provides quick energy with 4 calories per gram, though it contains no vitamins, minerals, or fiber. While sugar itself won't trigger FODMAP symptoms, moderation remains important for overall health, blood sugar management, and maintaining a balanced diet. The beauty of sugar on a Low FODMAP diet is that you don't need to avoid it entirely – you can use it confidently in recipes, beverages, and baking. When cooking with sugar, remember that it does more than just sweeten. In baking, sugar contributes to texture, browning, moisture retention, and structure. It helps create tender cakes, crispy cookies, and stable meringues. For Low FODMAP cooking, sugar can balance acidity in tomato sauces, enhance flavors in marinades, and caramelize beautifully for desserts. Unlike some alternative sweeteners that may have cooling effects or aftertastes, sugar provides clean, straightforward sweetness that works in virtually any recipe without modification.
Safe Portion
1 tablespoon (12g) per serving - no upper limit established by Monash
🔬 Science Note
Sucrose (table sugar) is Low FODMAP because it contains equal parts glucose and fructose bonded together as a disaccharide. This 1:1 ratio allows the glucose to facilitate fructose absorption in the small intestine, preventing the malabsorption issues associated with excess free fructose. Monash University has tested various forms of sugar and confirmed their Low FODMAP status. Unlike high-fructose sweeteners such as honey, agave nectar, or high-fructose corn syrup, regular sugar does not contain excess fructose that could trigger IBS symptoms. The bound nature of the glucose-fructose molecules in sucrose is the key factor that makes it well-tolerated by most people following a Low FODMAP diet, even in moderate to generous amounts.