Is Stevia Low FODMAP? The Truth About This Popular Sugar Substitute

Whether you're cutting sugar for health reasons or looking for IBS-friendly sweeteners, stevia is likely to come up. It's plant-based, calorie-free, and widely used as an alternative to traditional sugar in drinks, snacks, and even some “healthier” desserts. But if you’re following a low FODMAP diet, the question is: Is stevia low FODMAP?

The short answer: yes—pure stevia is low FODMAP. But not all stevia products are created equal, and some blends can contain high FODMAP additives that may trigger symptoms.

Here’s what you need to know before you stir that sweetener into your coffee or reach for a “sugar-free” snack.

What Is Stevia, Anyway?

Stevia comes from the leaves of the Stevia rebaudiana plant, native to South America. The sweet compounds in the leaves—called steviol glycosides—are extracted and refined to make the stevia you find in stores.

Stevia is incredibly sweet—up to 200–300 times sweeter than sugar—so only a tiny amount is needed to get that sugary taste.

So, Is Stevia Low FODMAP?

Yes, stevia in its pure form is considered low FODMAP, even in small amounts like what you'd use in tea, coffee, or baking. According to Monash University, steviol glycosides (pure stevia) are well-tolerated by people with IBS.

That makes it a great option for anyone trying to reduce sugar intake while keeping symptoms in check.

Be Careful with Stevia Blends

Here’s where things get tricky. Most of the stevia products on supermarket shelves aren’t 100% stevia. They’re often blended with other ingredients to bulk them up or improve taste and texture.

Common additives include:

Erythritol – A polyol that is generally low FODMAP in small amounts, but can cause issues in larger servings
Xylitol, sorbitol, maltitol – High FODMAP sugar alcohols that can trigger gas, bloating, and diarrhea in sensitive individuals
Inulin (chicory root fiber) – A high FODMAP prebiotic that’s often added to “sugar-free” or “keto” products for fiber

Always check the ingredient list. If the product is labeled “stevia,” but the first ingredient is erythritol or chicory root, it might not be safe for a low FODMAP diet.

How to Use Stevia on a Low FODMAP Diet

Here are a few tips for using stevia safely:

Look for pure stevia extract or steviol glycosides as the only ingredient
Use liquid stevia drops for better control and simpler ingredients
Avoid stevia products with sugar alcohols like sorbitol or xylitol
Start with small amounts and track how your body responds

Remember: even low FODMAP foods can trigger symptoms if consumed in excess or if you have individual sensitivities.

Low FODMAP-Friendly Alternatives to Stevia

If you’re not a fan of stevia’s taste or want other options, here are a few sweeteners that are also considered low FODMAP (in small amounts):

Maple syrup – Up to 2 tablespoons
Table sugar – Low FODMAP in moderate portions
Rice malt syrup – Low FODMAP and fructose-free
Monk fruit (pure extract) – Low FODMAP, but also needs label checking

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

Yes—as long as it’s pure stevia with no high FODMAP additives. Stevia can be a helpful tool for reducing sugar and managing IBS symptoms, but be mindful of blends and processed products that contain hidden triggers.

Check those ingredient labels, stick to small servings, and stevia can be a sweet (and safe) addition to your low FODMAP lifestyle.

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