Agave

Agave nectar and agave syrup are the hot new sweeteners of the day. How do they fit into the FODMAPS elimination diet? Are they capable of causing IBS symptoms?

In my opinion, agave nectar and syrup products are sources of FODMAPS carbohydrates. I would not recommend using them during the elimination phase of a FODMAPS elimination diet.

According to the USDA, cooked agave plant has far more fructose than glucose in it. This is a set-up for fructose malabsorption and may cause symptoms for people with IBS. Also, cooked agave is about 10% dietary fiber. The type of fiber in agave is mostly inulin, which is defined a FODMAPS carb in the “fructans” category, and could also cause IBS symptoms.

The USDA nutrient database doesn't include agave nectar or syrup, so we don't have an authoritative source for nutrition information on these items. From what I gather, agave nactar and syrup are not standard products. Depending on how they are processed, the type and amount of sugars they contain can vary a great deal. The information I have seen on agave industry web sites indicates that agave nectars and syrups are high in fructose and osmotically active; these are described as selling points for the product.

I suggest holding off on agave sweetened products until the challenge phase of the diet; you could include during your fructose challenge.

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Comments

[Lynn]

Hi Patsy,

First of all, I want to say that I love this website. It is the most comprehensive and easiest to understand. Thank you for sharing your knowledge with us. My question is this: would raw cacao nibs be allowed in the elimination phase of the FODMAPS diet? I make a shake that has two scoops of rice protein, 12 oz of rice milk, 1 T of virgin coconut oil, 1 banana, and a handful of raw cacao nibs. Assuming the cacao nibs are okay, would the shake itself be okay on the elimination diet?

[Patsy Catsos]

I would say no to the cacao nibs during the elimination phase of the diet. 1 ounce of cacao nibs has 5-9 grams of fiber, and thats a lot! Without knowing more details about whether the fiber in cacao nibs is highly fermentable and/or osmotically active, it wouldnt be prudent to include nibs during the elimination phase. My guess is you could test them during the fructans challenge.

[Jen]

Hello Patsy,
Thank you for all the good information. Would coconut oil be OK? I know you wrote that all plant-derived oils are OK, but not coconut milk. How about coconut water?

Thanks.

[Patsy Catsos]

Coconut oil should be OK. Coconut water...according to USDA Nutrient Database for Standard Reference does have 1.1 grams of fiber and 2.61 grams of sugar. No details about the type of fiber or sugar, so until I know more I would say not allowed on the basic elimination diet.