Is Maple Syrup Low FODMAP?

It can be a little difficult to know what to do when it comes to sugars and low FODMAP diets. Many types of sugars are the leading cause of many of our problems. However, this doesn’t mean that you can’t enjoy a little sweetener in your life, even when on a restrictive diet.

It is just a matter of finding the right type of sugar that your stomach can handle. So, how about maple syrup, is that low FODMAP?

The Quick Answer

Great news! Maple syrup is one of the few low FODMAP sweeteners and syrups you can use. It is still recommended that you keep an eye on your portion sizes though and you should only consume two tablespoons in one serving.


Eating Maple Syrup on a FODMAP Diet

Maple syrup is a natural form of syrup that is made from extracting the sap from sugar maple trees and then boiling it until you get that delicious syrup flavour and texture. Water is added for consistency.

But, maple syrup is just sugar made up of a mix of sucrose and glucose.  In high amounts, these would start to become high in FODMAP but if you keep your portions low you should find that you don’t consume enough FODMAPs to cause a problem.

One thing to always watch is how pure your maple syrup is. Much of the maple syrups available are a mix of maple syrup mixed with other sugars and ingredients some of which may be high in FODMAPs.

Where possible opt for pure maple syrup or one that is as close to it as you can get. These are a little pricier but are worth it.

Recommended Maple Syrup Portion

The recommended portion size to keep your maple syrup low FODMAP is two tablespoons. This should be plenty for most recipes and treats.

FODMAP Tip: Stick to 2 Tablespoos of Maple Syrup Per Serving

How to Use Maple Syrup

Maple syrup is a delicious natural sweetener that has a lot of uses. Here are a few for you to try.

Use It as a Sweetener for Drinks

If you are trying to find an alternative to your usual sugar then try a teaspoon of maple syrup. It adds a delicious flavour to your coffee and hot chocolate. Just bear in mind that it is still a form of sugar so will be as high in calories and sugar as your usual teaspoon of cane sugar.

Bake Maple Cookies

Maple syrup is the perfect syrup to bake with. It’s delicious and adds natural sweetness. Choose your favourite low FODMAP flour and ingredients and substitute a little of your usual sugar for some maple syrup. This is a treat the whole family will love.

Use Maple Syrup the Canadian Way – With Bacon!

Maple syrup originates from Canada and Canadians love a drop of maple syrup drizzled over their bacon in the morning for breakfast! Smokey bacon with a touch of maple sweetness poured over it is a delicious treat for a Sunday morning.

Use Maple Syrup as a Glaze

For a delicious meal with a difference, you can use maple syrup as a glaze for chicken and other meats. Pop some chicken breasts into a pan and season with salt and pepper. Drizzle over a little maple syrup and pop them into the oven to cook.

Low FODMAP Maple Syrup Recipes

If you’re looking for delicious recipes containing maple syrup that are low FODMAP then give these a go:

Other Sweetener Products

Maple syrup isn’t the only way to sweeten dinners, dishes and desserts. There are, of course, a number of sweeteners on the market. Unfortunately, not all are low FODMAP. Here are a few common ones to consider:

Is Honey Low FODMAP?

Honey is one of the difficult types of sweet foods when it comes to FODMAPs. It is technically high in FODMAPs but if you use it very sparingly then you should still be able to use it. Monash university recommends one teaspoon.


Is Treacle Low FODMAP?

You should find that most treacles can be eaten on a low FODMAP diet as long as you keep your portions small. Just be wary because not all syrups are the same and some will be higher in FODMAPs than others.

You should try and avoid golden syrup and high fructose corn syrups as these are considered to be high FODMAP.

Is Glucose Syrup Low FODMAP?

Fortunately, glucose syrup is generally considered low FODMAP. It is made up of nearly entirely glucose which is fine for a low FODMAP diet.

Is Erythritol Low FODMAP?

Although Erythritol is not considered high FODMAP, it can cause some digestion issues which is why it is often avoided in the elimination stage of a low FODMAP diet. However, if you are reintroducing food items then it can be included.

Is Golden Syrup Low FODMAP?

Unfortunately, golden syrup is considered high FODMAP even in low amounts because of the high fructose levels. You should, therefore, avoid golden syrup.

Monash does state that 1 teaspoon of golden syrup is considered low FODMAP but when you can have maple syrup instead, at highest quantities, there’s no point even bothering with golden syrup.

Quick Summary

Maple syrup is delicious, sweet and natural. It’s a fantastic sweetener and can be used in all sorts of recipes. It also happens to be low FODMAP too! Perfect to add a little sweetness to your low FODMAP diet.

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