Is Maple Syrup Low FODMAP? 


If you’ve ever suffered from bloating, abdominal pain or other issues linked to irritable bowel syndrome (IBS), you’ll likely know just how important it is to limit your intake of FODMAPs. 

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are types of sugar that the body can have trouble digesting. 

With sweeteners consisting mainly of sugar, people suffering from IBS must exercise special caution when satisfying their sweet tooth – which begs the question: is maple syrup low FODMAP? Let’s find out!

Can people with IBS consume maple syrup?

The short answer is, yes: when it comes to sweeteners, pure maple syrup serves as a good option for people with IBS. This is because it consists mainly of sucrose and contains only a small amount of fructose, the monosaccharide that is most poorly digested by the small intestine. 

Still, the small presence of fructose means it’s best to limit your portion sizes, with servings of pure maple syrup of up to two tablespoons in size considered low FODMAP. 

One key piece of information for people with IBS to note is the distinction between pure maple syrup and maple-flavoured blends.  

Unlike pure maple syrup, which is derived solely from maple tree sap, maple-flavoured blends are typically mixed with high-fructose corn syrup, which poses the risk of an IBS flare-up. 

As such, it’s wise to check the label of the bottle to ensure that it is made entirely from maple sap and doesn’t contain other, potentially harmful ingredients.

Learn more about how pure maple syrup is made below. 

How does maple syrup compare to other sweeteners?

Pure maple syrup is one of only a handful of sweeteners that are considered low FODMAP. The likes of honey, golden syrup, agave syrup, corn syrup and molasses, on the other hand, are not recommended for people with IBS, due to their high fructose content. 

In addition, blended sweeteners that combine natural sweeteners like honey and maple-flavoured syrups are typically made with fructose sugar or corn syrup and therefore are not considered low FODMAP either. 

If you have a history of gastrointestinal issues and are looking for a suitable sweetener for your diet, pure maple syrup is one of only a few options that is entirely natural and low in potentially harmful FODMAPs.

Comparing maple syrup to other sweeteners

Maple syrup vs honey

Along with having a lower amount of FODMAPs, pure maple syrup is also known to have fewer calories, carbohydrates and sugars than honey. Learn more about the key differences between these two natural sweeteners below.

Maple syrup vs golden syrup

While maple syrup is a completely natural product, golden syrup is an inverted sugar syrup made with sugar, water and citric acid. Learn more about the key similarities and differences between these two popular sweeteners below.

Maple syrup vs sugar

Maple syrup serves as a good substitute for granulated sugar in many recipes, and research also suggests that it may be better for your cardiometabolic health. Learn more about the two sweeteners and find out how to substitute them below.

Low-FODMAP maple syrup recipes

As we’ve learnt, pure maple syrup is a low-FODMAP sweetener that serves as a good option for people with IBS. Not only that, but it’s an incredibly versatile ingredient that can be used to enrich everything from desserts to sauces, glazes and marinades in savoury dishes. 

If you’re looking for a delicious low-FODMAP starter, why not try out this wonderful stuffed capsicum dish, filled generously with a maple-infused tabbouleh. 

Another great option is this delicious maple-glazed salmon, perfect for busy weeknights – just make sure to leave out the garlic and onions or find suitable alternatives. 

Packed with protein and fibre, this Asian-style broccoli salad is another healthy, low-FODMAP dish, though it’s best to reduce the amount of edamame beans used in the recipe.

Discover dozens of other delicious recipes featuring maple syrup below. 

So, is maple syrup low FODMAP?

Yes, pure maple syrup is a low-FODMAP sweetener that can be safely consumed by people with IBS in quantities no larger than two tablespoons. Its lower fructose content makes maple a better option than other sweeteners like honey, golden syrup, agave syrup, corn syrup and molasses. 

To enjoy the full culinary richness of maple, make sure to pair it with other low-FODMAP ingredients in both sweet and savoury dishes. Looking for some inspiration? Check out our full range of maple syrup recipes!

More about Maple

Maple syrup comes in four grades

The classification of maple syrup is based on its colour – which changes subtly throughout the spring harvest – and its flavour profile.

Maple syrup is an excellent source of energy

Maple products contain simple carbohydrates that turn into glucose and act as fuel during exercise, which is why they are a popular choice for athletes and fitness fanatics before, during, and after training sessions.

Discover more about using pure Canadian maple syrup to fuel exercise here.

Pure Canadian maple products are stocked all across Australia

From online suppliers to your local stores, find your local stockist of pure Canadian maple syrup here.

Hundreds of Delicious Recipes

Maple is a special addition to any recipe, from appetiser to dessert. Find one that’s perfect for you!