Is Erythritol Low FODMAP? A Comprehensive Guide for IBS and Sensitive Guts
In short, yes according to Monash University, the global leader in FODMAP research: Erythritol is classified as low FODMAP in small amounts.
What is Erythritol?
Erythritol is a type of sugar alcohol, also known as a polyol (the “P” in FODMAP stands for polyols). It naturally occurs in some fruits like pears, melons, and grapes, but the erythritol found in most food products is commercially produced through fermentation of glucose with yeast.
It’s commonly found in:
- Sugar-free gums and mints
- Keto-friendly desserts
- Low-calorie sweeteners (like Swerve, Truvia blends, and others)
- Sugar-free candies and chocolates
- Flavored beverages
Despite being a polyol, erythritol behaves quite differently in the body compared to other sugar alcohols.
How Erythritol Is Absorbed in the Gut
One reason erythritol stands out is due to its unique absorption profile. Unlike sorbitol or mannitol, which are poorly absorbed and fermented by gut bacteria (leading to gas, bloating, and diarrhea), erythritol is absorbed almost completely in the small intestine—about 90%.
What happens to the remaining 10%? It typically passes into the colon and is excreted in the stool with very minimal fermentation, meaning fewer symptoms for most people.
Is Erythritol Low FODMAP?
According to Monash University, the global leader in FODMAP research:
💡 Erythritol is classified as low FODMAP in small amounts.
Because it is almost fully absorbed and not significantly fermented in the colon, erythritol is considered safe in small servings for people following a low FODMAP diet.
However, there are some important caveats to keep in mind.
Serving Size Matters
Even though erythritol is better tolerated than other polyols, large quantities can still trigger digestive symptoms, especially in sensitive individuals.
Common symptoms of excessive erythritol intake include:
- Bloating
- Stomach rumbling
- Mild diarrhea
- Gas or flatulence
Monash hasn’t defined a specific gram limit for erythritol, but anecdotal evidence and clinical experience suggest that up to 0.3 grams per kilogram of body weight is generally tolerated. For a 150-pound person (about 68 kg), that’s roughly 20 grams.
However, every gut is different. It’s best to introduce erythritol slowly into your diet and observe how your body responds.
Erythritol vs. Other Sugar Alcohols: A Quick Comparison
Sugar AlcoholLow FODMAP?NotesErythritol✅ In small amountsWell absorbed, minimal fermentationSorbitol❌ High FODMAPPoorly absorbed, highly fermentableMannitol❌ High FODMAPTriggers bloating, gasXylitol🚫 Not recommendedCan cause osmotic diarrheaMaltitol🚫 Not low FODMAPHighly fermentable
As you can see, erythritol is the least likely among polyols to cause issues.
Tips for Using Erythritol on a Low FODMAP Diet
- Read Labels Carefully
Products labeled as “sugar-free” or “keto” often use blends of polyols. Make sure erythritol isn’t combined with sorbitol or xylitol, which are high FODMAP. - Start with a Small Serving
Begin with a small amount (under 10 grams) and monitor your symptoms. You can gradually increase if tolerated. - Avoid Overconsumption
Large amounts—even of low FODMAP substances—can still cause issues due to osmotic effects (pulling water into the gut). - Use Erythritol in Baking Sparingly
If you're baking low FODMAP desserts, keep erythritol to a moderate level and balance it with other low FODMAP ingredients.
Common Low FODMAP Products That Use Erythritol
- Swerve Sweetener (erythritol + oligosaccharides) – low FODMAP in small servings
- Lakanto Monk Fruit Sweetener (erythritol + monk fruit) – generally well tolerated
- SmartSweets Candy – some varieties use erythritol, check for other high FODMAP ingredients
Final Verdict: Is Erythritol Safe on a Low FODMAP Diet?
✅ Yes – erythritol is low FODMAP when consumed in moderation.
It’s one of the few sugar alcohols that is absorbed efficiently and doesn’t cause significant fermentation in the gut. That said, individual tolerance varies, and high doses can still lead to gastrointestinal discomfort.
Key takeaway: Stick to small, controlled amounts of erythritol, especially during the elimination phase of the low FODMAP diet.
Frequently Asked Questions
Is erythritol better tolerated than xylitol or sorbitol?
Yes! Erythritol is absorbed in the small intestine, unlike xylitol and sorbitol, which are poorly absorbed and often cause digestive upset.
Can I use erythritol during the elimination phase of the FODMAP diet?
Yes, but keep servings small and monitor symptoms closely.
What’s the best erythritol product for FODMAP diets?
Look for pure erythritol or blends with monk fruit or stevia (without added high FODMAP ingredients).
Final Thoughts
Navigating sugar substitutes on a low FODMAP diet can be tricky, but erythritol is one of the most gut-friendly options available. Just remember: low FODMAP doesn’t mean unlimited, and what works for one person may not work for another.
If you're unsure, work with a FODMAP-trained dietitian to personalize your plan.
