Is Maple Syrup Low FODMAP?

Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM

Is maple syrup low FODMAP?

Maple syrup is a common sweetener, but does it have a low FODMAP content?

A list of low and high FODMAP foods was recently released by Monash University. Maple syrup is, thankfully, included. 2 tablespoons per serve (50g) of maple syrup is low FODMAP, according to the Monash app, and should be tolerated by those with IBS.

There are numerous various low FODMAP maple syrup mixes and variations available, such as:

  • Maple Syrup BBQ Sauce: 2 tablespoons per serve (33g) is low FODMAP - Larger servings (145g) contain high amounts of excess fructose; intake should be limited if you malabsorb fructose.
  • Maple Syrup Dijon Salad Dressing: 2 tablespoons per serve (30g) is low FODMAP

What is the FODMAP diet, and how does it work?

The low FODMAP diet is a dietary intervention for irritable bowel syndrome (IBS) (IBS). Certain fermentable oligo-, di-, and monosaccharides, as well as polyols, are restricted in the diet. FODMAPs are a type of carbohydrate. Wheat, dairy, legumes, and several fruits and vegetables are all high in FODMAPs.

The low FODMAP diet is thought to operate by reducing gas and fluid production in the intestine, which can help with IBS symptoms like bloating, abdominal pain, and diarrhea. Although the diet is not a cure for IBS, it can help some people manage their symptoms.

If you think the low FODMAP diet could assist you, talk to your doctor or a trained dietitian. They can help you develop a diet that is suited for you.

Maple syrup's health benefits

Maple syrup is derived from the sap of maple trees and is a natural sweetener. Antioxidants, minerals, and vitamins can all be found in it. Maple syrup has been demonstrated to provide a number of health advantages, including:

  • Decreasing the likelihood of cardiac disease
  • Reducing the chances of developing type 2 diabetes
  • Reducing the cancer risk
  • Immune system boosting
  • Improving mental performance
  • Decreased inflammation
  • Relieving arthritis symptoms In many recipes, maple syrup can be used instead of sugar. It's also good for sweetening tea or coffee.

Low FODMAP recipes with maple syrups

Maple syrup is used in a lot of low FODMAP dishes. Some of our favorites are as follows:

There are so many delicious low FODMAP maple syrup recipes to pick from that you're sure to discover a couple you'll enjoy!


Hopefully, this blog post has answered some of your questions about maple syrup and whether or not it is a low FODMAP food. Stay tuned for more posts about FODMAP friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.

Join our free low FODMAP course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.

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