"The latest data suggests that Allulose is different from other sugars in that it is not metabolized by the human body in the same way as table sugar. Allulose has fewer calories, produces only negligible increases in blood glucose or insulin levels, and does not promote dental decay. As such, we've issued guidance today stating that we intend to exercise enforcement discretion to allow Allulose to be excluded from the total and added sugars declarations on the Nutrition Facts and Supplement Facts labels when Allulose is used as an ingredient."
If you struggle with IBS, SIBO, or other digestive sensitivities, finding a sweetener that won't trigger symptoms can feel impossible. The great news: allulose is FODMAP friendly and well-tolerated by most people with digestive issues. Here's everything you need to know about why Jaca Sugar's pure allulose is the safest sweetener choice for sensitive stomachs.
Understanding FODMAPs and Digestive Health
FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to digestive symptoms in sensitive individuals.
When high FODMAP foods reach the large intestine undigested, gut bacteria ferment them, producing gases (hydrogen and methane) that cause:
- Bloating — The feeling of fullness and distension in the abdomen
- Gas — Excessive flatulence from bacterial fermentation
- Abdominal pain — Cramping and discomfort
- Diarrhea — From osmotic effects drawing water into the bowel
- Constipation — In some individuals
The low FODMAP diet, developed by researchers at Monash University in Australia, has been shown to reduce symptoms in approximately 75% of people with IBS. This makes choosing low FODMAP foods—including sweeteners—crucial for symptom management.
Why Allulose is Different from High FODMAP Sweeteners
While allulose is technically classified as a monosaccharide (the "M" in FODMAP), its unique molecular structure means it behaves very differently in the body compared to problematic sugars like fructose.
How Allulose is Metabolized
When you consume allulose:
- Approximately 70% is absorbed in the small intestine
- The absorbed allulose is excreted unchanged through urine—it's not metabolized for energy
- The remaining 30% passes through to the large intestine
- Unlike high FODMAP carbohydrates, allulose is not significantly fermented by gut bacteria
This means allulose doesn't produce the gas and bloating that characterize high FODMAP foods. The small amount that reaches the colon simply passes through without causing symptoms.
The reason allulose doesn't ferment like other carbohydrates lies in its molecular structure. D-allulose (also called D-psicose) is a C-3 epimer of D-fructose—meaning it has the same chemical formula but a different spatial arrangement of atoms. This subtle difference means that while your taste receptors recognize it as sweet, gut bacteria don't recognize it as food.
Research published in Comprehensive Reviews in Food Science and Food Safety confirmed that allulose-based sweeteners have received certification from FODMAP Friendly, one of the two major certification programs for low FODMAP products. This independent verification provides additional assurance for IBS sufferers.
Sweetener FODMAP Comparison Chart
Not all sweeteners are created equal when it comes to digestive tolerance. Here's how common sweeteners compare:
| Sweetener | FODMAP Status | Digestive Notes |
|---|---|---|
| Allulose (Jaca) | LOW FODMAP ✓ | Well-tolerated; not fermented by gut bacteria |
| Regular Sugar (Sucrose) | Low FODMAP | Generally tolerated but high in calories/glycemic impact |
| Glucose | Low FODMAP | Well-tolerated; high glycemic |
| Maple Syrup | Low (small amounts) | Contains some fructose; moderate portions |
| Stevia | VARIES | Pure stevia OK; many products contain high FODMAP fillers |
| Erythritol | CAUTION | May cause issues for sensitive individuals |
| Sorbitol | HIGH FODMAP ✗ | Common trigger; found in sugar-free products |
| Mannitol | HIGH FODMAP ✗ | Common trigger; found in sugar-free products |
| Xylitol | HIGH FODMAP ✗ | Well-known digestive issues |
| Honey | HIGH FODMAP ✗ | High in fructose; common IBS trigger |
| Agave | HIGH FODMAP ✗ | Very high in fructose |
| Inulin/Chicory Root | HIGH FODMAP ✗ | Fructan; major trigger (often hidden in products) |
Many "healthy" sweetener products contain hidden high FODMAP ingredients. Protein bars, "sugar-free" products, and even some monk fruit blends contain:
- Inulin/chicory root fiber — A fructan that's a major IBS trigger
- Sorbitol or mannitol — Sugar alcohols in "sugar-free" products
- Fructooligosaccharides (FOS) — Often added as prebiotic fiber
Always check ingredient labels carefully. Jaca Sugar contains only one ingredient: pure allulose.
Clinical Evidence: Allulose and Digestive Tolerance
Multiple clinical studies have evaluated the gastrointestinal tolerance of allulose, consistently finding it to be well-tolerated:
Study: Gastrointestinal Tolerance of D-Allulose
Research has established tolerance thresholds for allulose consumption:
- Single dose tolerance: Up to 0.4g per kg body weight caused no significant GI symptoms
- For a 150 lb person: That's approximately 27g in a single serving
- Daily tolerance: Up to 1g per kg body weight per day well-tolerated
- Comparison: Sugar alcohols like sorbitol cause symptoms at much lower doses (10-20g)
The research found no significant differences in gastrointestinal symptoms between allulose groups and placebo in controlled trials.
The 48-week long-term safety study of allulose found no significant adverse gastrointestinal effects over nearly a year of daily consumption, providing reassurance about long-term tolerance.
Why IBS Sufferers Choose Jaca Sugar
For people with IBS and other digestive sensitivities, purity matters. Some allulose products on the market contain additives or are mixed with other sweeteners that can trigger symptoms. Jaca Sugar stands apart:
- 100% Pure Allulose — No fillers, no bulking agents, no other sweeteners
- No Erythritol — Unlike many "natural" sweetener blends
- No Inulin — No hidden fructans that trigger symptoms
- No Artificial Additives — Nothing that could irritate sensitive systems
- Clean Label — One ingredient: allulose
As noted on the Jaca Sugar website: "Jaca has been determined to be 'FODMAP friendly' which means it does not cause any discomfort when ingested." This straightforward claim reflects the clinical evidence and real-world experience of users with digestive sensitivities.
Gentle Sweetness for Sensitive Systems
Jaca Sugar is 100% pure allulose—FODMAP friendly, IBS safe, and delicious. Finally, a sweetener you can enjoy without worry.
Shop Jaca Rare SugarAllulose vs. Sugar Alcohols: A Crucial Distinction
One of the biggest sources of confusion is the difference between allulose and sugar alcohols. While both are used as low-calorie sweeteners, they're fundamentally different substances with different digestive profiles.
Allulose: A Rare Sugar
- Chemically a monosaccharide (simple sugar)
- Found naturally in figs, raisins, wheat
- Absorbed in the small intestine
- Not fermented by gut bacteria
- No osmotic effects
- FODMAP friendly
Sugar Alcohols: Different Category
- Chemically polyols (the "P" in FODMAP)
- Include sorbitol, mannitol, xylitol, maltitol
- Poorly absorbed in the small intestine
- Fermented by gut bacteria (except erythritol mostly)
- Draw water into intestine (osmotic effect)
- Most are high FODMAP
The practical difference is significant: while sugar alcohols are notorious for causing digestive distress (hence the warnings on sugar-free candy), allulose is gentle on the digestive system. Even erythritol, often marketed as the "best tolerated" sugar alcohol, causes issues for many IBS sufferers due to its cooling sensation and potential cumulative effects.
Tips for Using Allulose on a Low FODMAP Diet
While allulose is well-tolerated, here are some guidelines for incorporating it into a low FODMAP diet:
Start Gradually
If you're new to allulose, start with small amounts (1-2 teaspoons per serving) and gradually increase to assess your personal tolerance. While most people tolerate allulose well, individual responses can vary.
Mind Your Total Intake
Research suggests keeping single-dose intake below 0.4g per kg body weight. For most people, this is far more than you'd use in typical sweetening applications. A teaspoon of allulose contains about 4g.
Use for Both Hot and Cold
Unlike some sweeteners that behave differently in hot vs. cold applications, allulose works well in both. Use it in your morning coffee, iced tea, baked goods, or frozen desserts.
Substitute for Sugar in Recipes
Allulose provides about 70% the sweetness of sugar. For equivalent sweetness, use about 1.3x the amount of sugar called for in recipes. The good news: allulose browns, caramelizes, and provides texture just like sugar.
Real Benefits Beyond Digestive Tolerance
Choosing allulose for its FODMAP-friendly status is just the beginning. IBS sufferers often have additional health goals that allulose supports:
Blood Sugar Management
Many IBS sufferers also deal with blood sugar irregularities. Allulose has a glycemic index of zero and has been shown in clinical studies to help regulate blood glucose levels after meals. This makes it ideal for those managing both digestive issues and blood sugar concerns.
Weight Management
Research shows allulose may actually help with weight management through GLP-1 release and fat oxidation enzyme activation. Unlike other sweeteners that are merely "neutral," allulose may actively support healthy body composition.
Gut-Friendly Properties
Some research suggests allulose may have prebiotic-like properties, promoting beneficial gut bacteria without the fermentation and gas production of actual prebiotics like inulin. While research is ongoing, this suggests allulose may actually support gut health rather than just being neutral.
A Sweet Solution for Sensitive Stomachs
For the millions of people worldwide who struggle with IBS and digestive sensitivities, finding a sweetener that's both effective and gentle has been a challenge. Allulose offers a solution that checks all the boxes:
- FODMAP friendly and clinically validated
- Tastes and functions like real sugar
- Zero glycemic impact for blood sugar stability
- May support rather than undermine gut health
- No artificial chemicals or synthetic ingredients
Jaca Sugar delivers pure allulose without the additives, fillers, or hidden ingredients that can trigger symptoms. For IBS sufferers who've given up hope of enjoying sweetness without consequences, Jaca represents a genuine breakthrough—rare sugar born from fruit, gentle on even the most sensitive systems.
Frequently Asked Questions
Is allulose FODMAP friendly?
Yes, allulose is considered low FODMAP and FODMAP friendly. Unlike many other sweeteners, allulose is not fermented by gut bacteria in the small intestine, which means it doesn't cause the bloating, gas, and digestive distress associated with high FODMAP foods. Allulose has been certified by FODMAP Friendly and tested by Monash University.
Can people with IBS safely use allulose?
Yes, allulose is well-suited for people with IBS (Irritable Bowel Syndrome). Because it's not fermented in the gut like high FODMAP foods, it doesn't trigger the symptoms that IBS sufferers experience with other sweeteners. Clinical research has shown allulose to be well-tolerated with no significant gastrointestinal side effects.
Does allulose cause bloating or gas?
Allulose does not cause bloating or gas in the way that high FODMAP sweeteners do. While some people may experience mild effects at very high doses (over 50g at once), normal serving sizes are very well tolerated. Studies show no significant gastrointestinal symptoms at typical consumption levels.
How is allulose different from sugar alcohols like erythritol?
Allulose is a rare sugar, not a sugar alcohol. Sugar alcohols like erythritol, xylitol, and sorbitol can cause digestive issues because they draw water into the intestine and are fermented by gut bacteria. Allulose is absorbed differently—about 70% is absorbed in the small intestine and excreted unchanged, while the rest passes through without fermenting.
Why is Jaca the best allulose for people with digestive issues?
Jaca is 100% pure allulose without any additives, fillers, or other sweeteners that could cause digestive problems. Some allulose products mix in erythritol or other sugar alcohols which can trigger IBS symptoms. With Jaca, you get pure rare sugar—nothing else—ensuring the gentlest possible option for sensitive digestive systems.
Can I use allulose during the elimination phase of the low FODMAP diet?
Generally yes, as allulose is considered low FODMAP. However, as with any food during the elimination phase, it's wise to introduce it carefully and monitor your response. Start with small amounts and ensure the product you're using (like Jaca) is pure allulose without added ingredients.
How much allulose is safe to consume per day?
Research indicates that up to 1g per kg body weight per day is well-tolerated by most people. For a 150 lb (68 kg) person, that's about 68g per day. Single servings up to 0.4g/kg (about 27g for a 150 lb person) typically cause no digestive issues. Most people use far less than these amounts in normal sweetening applications.