FODMAP food category
Sweeteners & Baking
Bake safely with low FODMAP sweeteners. Learn which natural sugars, syrups, and artificial sweeteners (polyols) are safe to consume without causing bloating or IBS flare-ups.
220 food guidesSearch all foods
CategorySweeteners & Baking
Food directory
Choose a food for the full answer.
Range labels should always be read with the listed portion. Preparation, brand, ripeness, and the rest of the meal can change the practical result.
Low FODMAP
Erythritol Blend
Lower range
Listed serving
2 tablespoons / 30g
Higher in Trace amounts only
Low FODMAP
Espresso Powder
Lower range
Listed serving
1 teaspoon / 5g
Higher in Trace amounts only
High FODMAP
Einkorn Flour
Higher range
Listed serving
No safe serving size
Higher in Fructans
High FODMAP
Emmer Flour
Higher range
Listed serving
No safe serving size
Higher in Fructans
Low FODMAP
Erythritol
Lower range
Listed serving
2 tablespoons / 30g
Higher in Trace amounts only
High FODMAP
Dried Fruit
Higher range
Listed serving
No safe serving size
Higher in Excess Fructose, Polyols
Moderate FODMAP
Dried Raisins
Portion-sensitive
Listed serving
2 tablespoons / 20g
Higher in Excess Fructose
Moderate FODMAP
Dried Sultanas
Portion-sensitive
Listed serving
2 tablespoons / 20g
Higher in Excess Fructose
High FODMAP
Dulce de Leche
Higher range
Listed serving
No safe serving size
Higher in Lactose, Excess Fructose
Low FODMAP
Dutch Process Cocoa Powder
Lower range
Listed serving
2 tablespoons / 15g
Higher in Trace amounts only