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Sugar and Gut Health

Sugar is a widely used sweetener found in countless foods and drinks. While it provides quick energy, its effects on gut health are complex. Here are the key facts about sugar and your digestive system.

Sugar
  • Sugar is low in FODMAPs and generally tolerated by people with IBS.
  • Contains no fiber and does not support beneficial gut bacteria.
  • Low in histamine, but may trigger symptoms in sensitive individuals.
  • Excess sugar can disrupt gut microbiota and increase fermentation.
  • High sugar intake may worsen symptoms like bloating, gas, and diarrhea.

Sugar and FODMAP

Table sugar (sucrose) is not considered a FODMAP and is usually well tolerated by people with irritable bowel syndrome (IBS). However, large amounts of sugar can draw water into the gut and may cause loose stools or diarrhea, especially in sensitive individuals or children. Moderation is key for those with digestive issues.

Sugar - FODMAP Profile
FODMAPs Level Portion Guidance
Monosaccharides (Fructose)
 Low
  • ≤ 100 g = Low
Disaccharides (Lactose)
 Low
  • ≤ 100 g = Low
Fructooligosaccharides (Fructans)
 Low
  • ≤ 100 g = Low
Galactooligosaccharides (GOS)
 Low
  • ≤ 100 g = Low
Polyols (Mannitol)
 Low
  • ≤ 100 g = Low
Polyols (Sorbitol)
 Low
  • ≤ 100 g = Low

Histamine and Sugar

Sugar itself is low in histamine and does not act as a histamine liberator or DAO blocker. Most people with histamine intolerance can tolerate pure sugar, but some may experience symptoms due to rapid changes in blood sugar or gut microbiota shifts caused by high sugar intake.

Sugar — Histamine Profile
Histamine & Related Level Portion Guidance
Histamine Level
 Low–Moderate
  • ≤ 100 g = Low–Moderate
Other Biogenic Amines
 Low
  • ≤ 100 g = Low
Histamine Liberator
 Low —
DAO Blocker
 Low —

Sugar Contains No Fiber

Sugar provides no dietary fiber. Unlike whole plant foods, it does not feed beneficial gut bacteria or support the gut barrier. Diets high in sugar and low in fiber can contribute to dysbiosis, where harmful bacteria outnumber the beneficial ones.

Fermentation and Gas Production

While sucrose itself is not highly fermentable, excess sugar can promote the growth of gas-producing bacteria and yeasts in the gut. This can lead to bloating, flatulence, and discomfort, especially in people with imbalanced gut microbiota or small intestinal bacterial overgrowth (SIBO).

Sugar Digestion and Absorption

Sugar is rapidly digested and absorbed in the small intestine. In healthy individuals, this process is efficient and does not cause symptoms. However, if consumed in large amounts, sugar can overwhelm absorption capacity, leading to osmotic diarrhea or discomfort.

Sugar and Reflux Symptoms

High sugar intake can contribute to acid reflux in some people. Sugary foods may relax the lower esophageal sphincter or increase gastric pressure, making reflux symptoms like heartburn more likely, especially when combined with fatty foods.

Frequently Asked Questions About Sugar and Gut Health

Is sugar allowed on a low-FODMAP diet?

Yes, regular table sugar is low in FODMAPs and generally allowed in moderation.

Does sugar trigger histamine intolerance symptoms?

Sugar is low in histamine, but some sensitive individuals may react due to changes in gut microbiota.

Does sugar provide any fiber or prebiotic benefits?

No, sugar contains no fiber and does not support beneficial gut bacteria.

Can sugar cause bloating or gas?

Excess sugar can promote fermentation by gut bacteria, leading to bloating and gas in some people.

Can eating too much sugar cause diarrhea?

Yes, large amounts of sugar can draw water into the gut and cause diarrhea, especially in sensitive individuals.