Is Brown Sugar Low FODMAP? Here’s What You Need to Know

Sugar can be a confusing topic when you’re following a low FODMAP diet. Some types are perfectly fine in moderation, while others—like honey or high-fructose corn syrup—can quickly lead to bloating and discomfort. So what about brown sugar? It’s often seen as a more natural, less processed sweetener than white sugar, but is brown sugar low FODMAP?

Yes—brown sugar is low FODMAP in moderate servings. It’s one of the sweeteners you can safely enjoy, even during the elimination phase of the diet. But as always, portion size matters.

Let’s take a look at what brown sugar actually is, why it’s considered safe, and how to use it in a FODMAP-friendly way.

What Is Brown Sugar, Exactly?

Brown sugar is basically white sugar with molasses added back in. The molasses gives it that soft texture, darker color, and slightly richer flavor. It comes in two main types:

Light brown sugar – Milder flavor, lower molasses content
Dark brown sugar – Stronger flavor, slightly more molasses

Nutritionally, both are very similar to white sugar—and more importantly, both are low FODMAP in standard servings.

So, Is Brown Sugar Low FODMAP?

Yes! According to Monash University, brown sugar is low FODMAP in servings of up to 1 tablespoon (13g). That makes it a safe sweetener choice for people with IBS, especially when baking or sweetening drinks.

The reason it’s safe is because brown sugar is made up of sucrose, a disaccharide that contains equal parts glucose and fructose. This balance allows for better absorption in the small intestine, reducing the chance of fermentation and gas buildup in the gut.

Can You Have More Than 1 Tablespoon?

When it comes to FODMAPs, more isn’t always better. While 1 tablespoon is considered low FODMAP, larger servings can start to increase the fructose load, especially if consumed alongside other FODMAP-containing ingredients.

If you’re using brown sugar in a recipe, keep an eye on the total amount per serving. A small amount spread across multiple portions is usually safe—but if you're dumping several tablespoons into a single smoothie or dessert, it could become an issue.

Low FODMAP Ways to Use Brown Sugar

Brown sugar adds a caramel-like depth of flavor that works beautifully in both sweet and savory dishes. Here are a few low FODMAP-friendly ideas:

Sprinkle over lactose-free oatmeal or porridge
Mix into low FODMAP banana muffins or pumpkin bread
Add to a DIY BBQ sauce (just watch for other ingredients like garlic or onion)
Stir into coffee or tea for a rich, sweet flavor

Just remember to stick to 1 tablespoon or less per serving, especially during the elimination phase.

Alternatives to Brown Sugar (Also Low FODMAP)

If you’re looking to mix things up or want other options, here are a few sweeteners that are also low FODMAP in small amounts:

White sugar
Maple syrup (up to 2 tablespoons)
Rice malt syrup
Pure stevia extract (watch for additives)

Final Thoughts: Can You Use Brown Sugar on a Low FODMAP Diet?

Yes—you can enjoy brown sugar on a low FODMAP diet in small amounts. It’s one of the more straightforward sweeteners, and it’s safe to use in everything from coffee to baked goods—as long as you stick to that 1 tablespoon (13g) serving.

Just keep an eye on the rest of your meal—stacking multiple sources of FODMAPs can sneak up on you. But in general, brown sugar is a safe, sweet addition to your low FODMAP lifestyle.

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