Erythritol
Sweeteners · Sugar Alcohols
Yes, and it is the odd one out. Erythritol is a sugar alcohol like sorbitol and xylitol, which are rated red at a teaspoon, yet erythritol is rated green at 2 tablespoons with every FODMAP group reading zero. That is a generous spoonful of sweetener, and it is what makes this the practical sugar substitute on a low FODMAP diet.
Last updated 4 September 2026Serving sizes for erythritol
2 tablespoons is the tested serve, and it comes back green across all six FODMAP groups.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2 tablespoons | 2 tbsp | None detected |
Breakdown for 2 tablespoons
Is erythritol low FODMAP?
Molecule size is the whole story. Erythritol is small enough to cross the small intestine wall, and it then leaves the body in urine largely unchanged, so most of it never arrives in the colon where fermentation happens. The bigger polyols cannot make that crossing. They linger, pull water in and get fermented, which is why a teaspoon of maltitol is rated red on 1.5 g of sorbitol while two spoonfuls of erythritol register nothing at all. Same family, different exit route.
Erythritol and IBS: what to know
Erythritol rarely turns up on its own. It is the bulk inside most stevia and monk fruit sachets, low-carb baking mixes and protein bars, and it is sometimes cut with polyols that are not green, so the ingredient list still repays a read. Very large amounts of any sugar alcohol can loosen the bowel, and our data gives one tested point rather than a ceiling, so the tested serve is what is supported rather than an invitation to a cupful. It is also around two-thirds as sweet as sugar, which is why recipes ask for more of it.
Gut-friendly ways to eat erythritol
Use it anywhere granulated sugar goes and a faint cooling note on the tongue is welcome: stirred through Greek yoghurt, in coffee, in a crumble topping, in a cheesecake filling. It will not caramelise or brown, so it disappoints in toffee and shortbread and shines in sponges and no-bake desserts, and it can recrystallise into slight grittiness once cold. For a pourable sweetener instead, maple syrup is rated green at its tested serve. Blends with stevia or monk fruit taste closer to sugar than either does alone.
Frequently asked questions
Why is erythritol low FODMAP when other sugar alcohols are not?
Because it is absorbed rather than fermented. Roughly nine-tenths of the erythritol you swallow is taken up in the small intestine and leaves in urine, so very little reaches the bacteria in the colon. Sorbitol, xylitol and maltitol are absorbed far less completely, and the unabsorbed share is what draws in water and produces the gas.
Does erythritol cause bloating?
It is much less likely to than its shelf-mates, and the ratings show that: erythritol holds a green rating at its tested serve while xylitol and maltitol are rated red at a teaspoon. A very large single dose of any polyol can still upset a sensitive gut, so a heavily sweetened dessert is a different test from a spoon in your coffee.
Is Truvia or a stevia blend low FODMAP?
Usually, because what fills those sachets is erythritol with a trace of steviol glycoside on top. Stevia blend has its own green entry, and pure stevia is green too. The blends to be wary of are those bulked with maltitol or with inulin, which both carry red ratings, so the second ingredient is the one deciding the outcome.
Can I bake with erythritol?
Yes, with two adjustments. It is less sweet than sugar, so most recipes want roughly a third more by volume, and it neither browns nor caramelises, which leaves cakes pale and biscuits soft. The cooling sensation is more noticeable in uncooked mixtures than in baked ones. Blitzing it to a powder first solves most of the grittiness in icings and fillings.
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