If you follow a low FODMAP diet to manage irritable bowel syndrome (IBS), you may wonder if powdered sugar is low FODMAP. Understanding which sugars and sweeteners you can eat on a low FODMAP diet can be confusing.
What is Powdered Sugar?
Powdered sugar, also called confectioners' sugar or icing sugar, is a finely ground sugar produced by milling granulated sugar into a powdered form.
Here's a quick overview:
- Produced by grinding granulated sugar into a fine powder
- Contains 3% cornstarch to prevent caking
- Also called confectioners' or icing sugar
- Smooth, powdery texture that dissolves easily
Powdered sugar is used to make smooth frostings, glazes, and doughs in baking. It's also perfect for dusting cakes and other desserts to add a pretty finishing touch.
Key Takeaway: Powdered sugar is made by grinding granulated sugar into a fine powder. It has many uses in baking and desserts.
Is Powdered Sugar Low FODMAP?
The good news is that powdered sugar is low FODMAP!
According to Monash University, the source of FODMAP testing, powdered sugar contains glucose and fructose in equal amounts. This makes it a safe sweetener on the low FODMAP diet.
Monash recommends limiting powdered sugar to:
- 1 tablespoon (16 g) per serving
This serving size is based on general healthy eating guidelines, not FODMAP content. You may be able tolerate more powdered sugar, since it does not have excess fructose.
However, powdered sugar is still a refined sugar. Consuming too much added sugar is unhealthy, so enjoy treats made with powdered sugar in moderation.
Key Takeaway: Powdered sugar is low FODMAP and can be enjoyed in moderation on the low FODMAP diet. The recommended serving is 1 tablespoon (16 g).
Other Low FODMAP Sweeteners
While powdered sugar is low FODMAP, you have many other sweetener options to consider on the low FODMAP diet:
- White, brown, raw, cane, and beet sugar
- 1⁄4 cup (50 g) per serving
- 2 tablespoons (30 mL) per serving
Rice Malt Syrup
- 1 tablespoon (15 mL) per serving
- 2 teaspoons (5 g) per serving
- 1 teaspoon (5 g) per serving
Refer to the Monash University app for other low FODMAP sweeteners and appropriate serving sizes.
High FODMAP Sweeteners to Avoid:
- Agave nectar
- High fructose corn syrup
- Fruit juice concentrates
- Polyols like sorbitol and mannitol
Using Powdered Sugar When Baking Low FODMAP
Powdered sugar is a versatile ingredient when baking low FODMAP treats. Here are tips for using it:
- Measure carefully - 1 tablespoon (16 g) is low FODMAP per serving of baked goods
- Sift well - This prevents clumping when measuring powdered sugar
- Store properly - Keep powdered sugar in an airtight container to prevent moisture absorption
- Mix into buttercreams - Powdered sugar makes smooth frostings and buttercreams
- Dust on finished desserts - Lightly sprinkle over cakes, cookies, and more before serving
- Add to doughs - It helps make tender, delicate baked goods like cookies
Be mindful of added sugars when following a low FODMAP diet. Enjoy occasional baked goods made with powdered sugar rather than daily.
Sample Low FODMAP Recipes with Powdered Sugar
Here are some recipe ideas that use low FODMAP powdered sugar:
Powdered Sugar Icing
- For drizzling over cakes or cupcakes
- Uses 1⁄4 cup powdered sugar (low FODMAP)
Lemon Powdered Sugar Cookies
Cinnamon Sugar Donuts
- Baked donuts coated in a mix of cinnamon and powdered sugar
Powdered Sugar Funnel Cake
- Crispy fried funnel cakes dusted with powdered sugar
FAQ About Powdered Sugar and the Low FODMAP Diet
Is confectioners' sugar the same as powdered sugar?
Yes, confectioners' sugar and powdered sugar are the same product. They refer to finely ground white sugar.
Does powdered sugar have added fructose?
No, powdered sugar does not contain added fructose. It is simply granulated sugar ground into a powdered form.
Can powdered sugar be used in the elimination phase?
Yes, the recommended 1 tablespoon (16 g) serving of powdered sugar is low FODMAP and can be used in the elimination phase.
Is there lactose in powdered sugar?
No, powdered sugar does not contain lactose. Pure powdered sugar is vegan and dairy-free. Some brands add 3% cornstarch, which is low FODMAP.
Should I look for gluten-free powdered sugar?
Powdered sugar is naturally gluten-free. Only seek gluten-free brands if you have celiac disease and want assurance it's not cross-contaminated.
In conclusion, powdered sugar is considered low FODMAP and can be enjoyed in moderation on a low FODMAP diet. Be sure to stick to the recommended serving size of 1 tablespoon (16 g) per sitting.
Powdered sugar makes a great low FODMAP ingredient for frostings, glazes, and baked goods. But be mindful of your total added sugar intake. For variety, try using other low FODMAP sweeteners like maple syrup and rice malt syrup as well.