Is Maple Syrup Low FODMAP?

Is Maple Syrup Low FODMAP?

Yes, pure maple syrup is low FODMAP! At a serving of 2 tablespoons (50g), maple syrup contains no detectable FODMAPs and is completely safe for people following a low FODMAP diet. This makes it one of the best natural sweeteners available for those with IBS.

Safe Serving Size

According to Monash University, pure maple syrup is low FODMAP at 2 tablespoons or 50 grams. This serving has been tested and found to contain no detectable levels of fructose, lactose, polyols, GOS, or fructans. Maple syrup is safe during all phases of the low FODMAP diet.

Why Is Maple Syrup Low FODMAP?

Unlike honey and many other natural sweeteners, maple syrup is low in FODMAPs because:

• Balanced sugars - Contains roughly equal amounts of glucose and sucrose
• No excess fructose - The fructose present is balanced with glucose, allowing proper absorption
• No oligosaccharides - Contains no GOS or fructans
• No polyols - No sorbitol or mannitol
• Pure and simple - Just concentrated tree sap with natural sugars

Maple syrup is made by boiling down the sap of sugar maple trees. The heating and concentration process doesn’t create FODMAPs - it simply evaporates water and concentrates the natural sugars that are already well-tolerated.

Pure Maple Syrup vs. Pancake Syrup

It’s critical to choose 100% pure maple syrup, not “pancake syrup” or “maple-flavored syrup”:

How to Identify Pure Maple Syrup

• Ingredients: Should say only “maple syrup” or “100% pure maple syrup”
• Price: Real maple syrup is more expensive than imitations
• Texture: Thinner than pancake syrup
• Flavor: Distinct maple taste, not just sweet
• Grade: Will indicate grade (Grade A, etc.)

Pancake syrups often contain high fructose corn syrup or other high FODMAP ingredients. Always read labels carefully.

Maple Syrup Grades

All grades of pure maple syrup are low FODMAP:

Grade A: Golden Color, Delicate Taste

• Lightest color
• Mild, subtle maple flavor
• Formerly called “Fancy” or “Grade A Light Amber”
• Great for drizzling

Grade A: Amber Color, Rich Taste

• Medium amber color
• Classic maple flavor
• Formerly called “Grade A Medium Amber”
• Most versatile

Grade A: Dark Color, Robust Taste

• Dark amber color
• Strong maple flavor
• Formerly called “Grade A Dark Amber” or “Grade B”
• Best for baking and cooking

Grade A: Very Dark Color, Strong Taste

• Darkest grade
• Very robust, intense flavor
• Formerly “Grade C” or “Commercial”
• Great for recipes where maple flavor should stand out

All grades are low FODMAP at 2 tablespoons. Choose based on your flavor preference.

Nutritional Benefits

While primarily a source of sugar, maple syrup offers some nutritional value:

Per 2 tablespoons:

• Calories: About 100-110
• Carbohydrates: About 27g
• Sugars: About 24g
• Minerals: Small amounts of manganese, zinc, calcium, potassium
• Antioxidants: Contains polyphenols

Maple syrup also has:

• Lower glycemic index than white sugar (54 vs. 65)
• Some trace minerals not found in refined sugar
• Antioxidant compounds

However, it’s still primarily sugar and should be used in moderation as part of a balanced diet.

Maple Syrup as a Honey Substitute

Maple syrup is the perfect replacement for honey on a low FODMAP diet:

Conversion: Replace honey with maple syrup 1:1 in any recipe.

Low FODMAP Ways to Use Maple Syrup

Breakfast

• Pancakes and waffles - Classic topping (use gluten-free)
• Oatmeal - Drizzle over low FODMAP oats
• Yogurt - Stir into lactose-free yogurt
• French toast - Top gluten-free French toast
• Smoothies - Add 1 tablespoon for natural sweetness
• Granola - Make homemade low FODMAP granola

Beverages

• Coffee - Sweeten your morning coffee
• Tea - Dissolves easily in hot or iced tea
• Lemonade - Make maple lemonade
• Hot chocolate - Sweeten with almond milk

Baking

• Muffins - Replace sugar or honey in recipes
• Cookies - Add maple flavor and moisture
• Quick breads - Banana bread, zucchini bread
• Energy balls - Bind ingredients together
• Granola bars - Natural sweetener and binder

Savory Dishes

• Glazed vegetables - Roasted carrots, parsnips, or squash
• Marinades - Combine with soy sauce, ginger, and garlic-infused oil
• Salad dressings - Balance vinegar and oil
• Barbecue sauce - Make low FODMAP BBQ sauce
• Roasted proteins - Glaze chicken, salmon, or pork

Desserts

• Ice cream topping - Drizzle over lactose-free vanilla ice cream
• Whipped cream - Lightly sweetened whipped cream
• Fruit salad - Toss with berries and citrus
• Chia pudding - Sweeten chia seed pudding
• Nice cream - Sweeten frozen banana “ice cream”

Maple Sugar and Maple Cream

Other maple products are also low FODMAP:

Maple Sugar

• Crystallized maple syrup
• Can replace white or brown sugar in recipes
• Same FODMAP status as maple syrup
• More concentrated, so use less

Maple Cream

• Spreadable maple product
• Similar to honey or nut butter in consistency
• Low FODMAP in appropriate amounts
• Great on toast or in baking

Maple Candy

• Pure maple syrup hardened into candy
• Check for additives
• Consume in moderation

Storage and Shelf Life

Proper storage keeps maple syrup fresh:

Unopened:

• Store in a cool, dark place
• Shelf life of 2+ years

Opened:

• Refrigerate after opening
• Lasts 1 year in the refrigerator
• Can develop mold if stored at room temperature

Signs of Spoilage:

• Mold on the surface (discard entire bottle)
• Off smell or taste
• Crystallization (safe, can be reheated to dissolve)

Freezing:

• Maple syrup doesn’t freeze solid due to sugar content
• Can be stored in the freezer indefinitely
• Stays pourable even when frozen

Maple Syrup in Processed Foods

Watch for maple syrup in packaged products:

Usually Safe:

• Maple-flavored oatmeal (if using real maple syrup)
• Maple candies (if pure maple)
• Some granola (check all ingredients)

Check Carefully:

• Maple breakfast cereals (may have other high FODMAP ingredients)
• Maple cookies and snacks (check for honey, inulin, wheat)
• Maple coffee syrups (may have additives)

Always read the full ingredient list, not just the “maple” on the package.

Maple Syrup vs. Other Low FODMAP Sweeteners

How does maple syrup compare to other safe sweeteners?

Maple syrup offers the best combination of natural sweetness, flavor, and versatility.

Maple Syrup for Different IBS Types

IBS-D (Diarrhea)

• Safe to use in moderate amounts
• Sugar doesn’t typically worsen diarrhea
• Provides quick energy

IBS-C (Constipation)

• Safe to use
• Won’t help constipation (not a fiber source)
• Provides sweetness without gut irritation

IBS-M (Mixed)

• Safe during all phases
• Reliable sweetener for meal planning
• Won’t trigger FODMAP-related symptoms

Cost Considerations

Pure maple syrup is more expensive than regular sugar or pancake syrup:

Why it costs more:

• Takes 40 gallons of sap to make 1 gallon of syrup
• Labor-intensive harvesting and production
• Seasonal production (late winter/early spring)
• Only certain maple trees produce suitable sap

Making it affordable:

• Buy in larger quantities when on sale
• Store properly to prevent waste
• Use strategically where maple flavor matters most
• Combine with other low FODMAP sweeteners for everyday use

Maple Syrup Around the World

Different countries have their own maple syrup equivalents:

• Canada - Major producer, especially Quebec
• United States - Vermont, New York, Maine
• Japan - Imports and uses in fusion cuisine
• Australia - Limited local production, mostly imported

Regardless of origin, 100% pure maple syrup from any country should be low FODMAP.

The Bottom Line

Pure maple syrup is low FODMAP at 2 tablespoons (50g) and contains no detectable FODMAPs, making it one of the best natural sweeteners for people with IBS. Unlike honey (which is high FODMAP), maple syrup can be used freely within the recommended serving size. Choose 100% pure maple syrup - not pancake syrup or maple-flavored syrup which may contain high FODMAP ingredients. All grades of pure maple syrup are low FODMAP, so select based on your taste preference. Use maple syrup as a 1:1 replacement for honey in any recipe, and enjoy it on pancakes, in baking, as a glaze for vegetables and proteins, or as a natural sweetener for beverages and yogurt.