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Is Maple Syrup Low FODMAP?
Low FODMAP
Yes. Pure maple syrup is low FODMAP in typical servings.
Main FODMAPs: None in typical servings
Why
Maple syrup is mostly sucrose, which has equal parts glucose and fructose, so the fructose is absorbed along with glucose. This makes it a go-to swap for honey and agave on a low FODMAP diet.
Good to know
- Use pure maple syrup. Pancake syrups often contain high fructose corn syrup.
- As with any sweetener, large amounts are not a good idea.
Ways to use it
- Use in place of honey or agave
- Drizzle over oats or lactose-free yogurt
- Use in dressings and glazes
Related foods
Related reading
- A Low FODMAP Grocery Shopping Guide: What to Put in Your Cart
- How to Read a Food Label for Hidden FODMAPs
Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.
Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.
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