When following the low fodmap diet one of the biggest challenges I have faced is finding out about the best sugar alternatives for baking and general use. I have posted before about the toxic effects that erythritol has on the digestion of an IBS sufferer and I have also shared some of my favourite sweet treats here and here.
After research and personal trial and error I can announce that the winner of the best fodmap friendly sweetener is:
Rice Malt Syrup!!
The reasons for this is that it is fructose free, gluten free (the one I use is anyway, but you should always check), it retains some of the mineral content from the brown rice and it is a more complex carbohydrate for a slower release in the body (no more sugar highs and associated cravings!).1
The second place goes to Stevia!!
The reason for this is that it has a negligible impact on blood sugars and has no calories as well as being fructose free and gluten free. The main downside is that it can have a bitter taste and this isn’t for everyone. Note: always check that the stevia you use does not have sugar alcohols added such as erithrotol.
There is a better solution: combining them!
The reason why I like to combine Rice Malt Syrup and Stevia is so that I can get the lovely full flavour of the syrup but I can use less of it by adding some Stevia to give the right level of sweetness. This little trick means that I am saving a little on the calorie count as well as being kinder to my blood sugars – trust me, they appreciate the love I give them…
Warning: I am not a medical or nutritional expert! I am reporting on my personal experiences.