Is maple syrup low FODMAP?

Yes, maple syrup is low FODMAP. The Monash University FODMAP app states that maple syrup is low FODMAP up to a serving of 50 grams or 2 tablespoons per meal.

There is nothing else mentioned in the app about larger quantities. Now you are not likely to eat more than 50 grams of maple syrup with a meal, so this is sufficient information.

What about other sweeteners?

Maple syrup is often used as a sweetener, for example in baking recipes. It is also delicious to pour over pancakes, such as these low FODMAP American pancakes.

Please note that other sweeteners that are sometimes used in a similar way to maple syrup are not low FODMAP.

For example, a serving of 1 tablespoon of agave syrup already contains a large amount of fructose (5 grams of agave syrup is low FODMAP).

In addition, golden syrup, which is often added to ready-made products, contains a large amount of fructans in a portion of 1 tablespoon.

Golden syrup is only low FODMAP up to 7 grams or 1 teaspoon.

The same applies to honey: 1 teaspoon or 7 grams is low FODMAP. But a 1 tablespoon serving contains a large amount of fructose.

Rice malt syrup is a low FODMAP sweetener, in addition to maple syrup. Rice syrup remains low FODMAP up to a portion of 500 grams.

Other blogs about the FODMAPs in foods

Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:

Fruits and vegetables

Dairy and grains

Other foods and drinks

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