Can I use maple syrup on a low FODMAP diet?

November 29, 2025 •

4 min read

According to Monash University, pure maple syrup is considered low FODMAP in moderate servings, which is excellent news for those with irritable bowel syndrome (IBS). You can indeed use maple syrup on a low FODMAP diet, provided you adhere to specific guidelines and choose the right product.

Quick Summary

Pure maple syrup is a low FODMAP sweetener when consumed within recommended serving sizes, unlike many high-fructose alternatives. It is important to choose 100% pure syrup, as imitation varieties contain high FODMAP ingredients that can trigger digestive symptoms.

Key Points

Low FODMAP in Moderation: Pure maple syrup is safe for a low FODMAP diet when consumed in recommended serving sizes, unlike high-fructose sweeteners.
Watch Your Portion Size: The safe serving size is two tablespoons (50g) per meal, as verified by Monash University.
Choose 100% Pure: Only pure maple syrup is low FODMAP; avoid maple-flavored syrups which contain high-fructose corn syrup.
Balanced Sugar Profile: Maple syrup's low free-fructose content and balanced glucose-to-fructose ratio make it easier to digest for most people with IBS.
Versatile Ingredient: Use maple syrup in small amounts for various recipes, from breakfast dishes to savory glazes.
Individual Tolerance Varies: Be mindful of your personal tolerance and potential FODMAP stacking, even with low FODMAP foods.

Understanding FODMAPs and Sweeteners

FODMAPs are fermentable oligo-, di-, mono-saccharides, and polyols, which are short-chain carbohydrates that can cause digestive distress for individuals with Irritable Bowel Syndrome (IBS). Many common sweeteners are high in FODMAPs, primarily due to an excess of fructose. For a sweetener to be considered low FODMAP, its fructose content must be balanced with glucose, or it must be low in fructose overall. This is where pure maple syrup stands out as a viable option for many following the diet.

The Low FODMAP Status of Pure Maple Syrup

Monash University, the leading authority on FODMAP research, has tested pure maple syrup and given it a low FODMAP green light. The reason lies in its unique sugar composition. Pure maple syrup is primarily made of sucrose, a disaccharide consisting of one glucose and one fructose molecule. Crucially, it contains only a very small amount of free fructose. This balanced sugar profile is key, as the glucose helps facilitate the absorption of the fructose, preventing it from reaching the large intestine where it can cause fermentation and symptoms.

The Recommended Serving Size

To keep maple syrup in the low FODMAP zone, portion control is essential. Monash University recommends a safe serving size of up to two tablespoons (approximately 50 grams) per meal. Exceeding this amount in a single sitting could overload the digestive system and potentially trigger symptoms, even in a low FODMAP food. It is always important to listen to your body and find your personal tolerance level.

Pure Maple Syrup vs. Maple-Flavored Syrup

A critical distinction must be made between pure maple syrup and cheaper, maple-flavored alternatives. Maple-flavored syrups are typically made with high-fructose corn syrup (HFCS), which is very high in fructose and not suitable for a low FODMAP diet. Choosing the wrong product can easily lead to an IBS flare-up. To ensure you're getting a low FODMAP product, always check the label to confirm it contains 100% pure maple syrup with no added ingredients or artificial sweeteners.

Creative Ways to Use Maple Syrup on a Low FODMAP Diet

Pure maple syrup's versatility allows it to be used in both sweet and savory dishes, providing a rich, complex flavor that many miss on the diet. Here are a few ideas:

Breakfast: Drizzle over low FODMAP pancakes, oatmeal (1/2 cup serving of dry oats), or lactose-free yogurt.
Salad Dressings: Whisk together maple syrup, olive oil, and a dash of Dijon mustard for a simple, tangy dressing.
Marinades and Glazes: Create a delicious glaze for salmon, chicken, or pork by combining maple syrup with low FODMAP soy sauce, ginger, and garlic-infused oil.
Baked Goods: Use it as a substitute for honey or agave in low FODMAP baking recipes.
Drinks: Stir into hot or iced tea or coffee for a touch of natural sweetness.

Maple Syrup vs. Other Sweeteners for Low FODMAP

When comparing sweeteners, maple syrup's sugar profile makes it a clear winner over several common alternatives for those with digestive sensitivities. Here is a quick comparison table:


Sweetener	FODMAP Status	Primary Sugar Composition	Monash Serving (Low FODMAP)
Pure Maple Syrup	Low FODMAP	Mostly sucrose, balanced glucose/fructose	Up to 2 tablespoons (50g)
Honey	High FODMAP	Excess fructose over glucose	Avoid
Agave Nectar	High FODMAP	Up to 90% fructose	Avoid
High-Fructose Corn Syrup	High FODMAP	Very high in fructose	Avoid
Golden Syrup	Low FODMAP (conditional)	Sucrose with added glucose	Up to 1 tablespoon

Considerations for Individual Tolerance

While pure maple syrup is officially low FODMAP, individual tolerance can vary. Some people may still experience symptoms, even within the recommended serving size. This can sometimes be due to FODMAP stacking, where multiple low FODMAP ingredients are combined in a single meal, pushing the total FODMAP load beyond an individual's threshold. In very rare cases, a reaction to sucrose (a sucrose intolerance) might be at play, but this is a separate condition from general FODMAP sensitivity. If you notice persistent issues, it's wise to speak with a healthcare professional or a registered dietitian. You can find more information and recipes for the diet at gourmendfoods.com/blogs/learn/is-maple-syrup-low-fodmap.

Conclusion

In summary, if you are on a low FODMAP diet, you can confidently include pure maple syrup in your diet. Its balanced sugar composition, primarily made of sucrose, makes it a gentler sweetener than high-fructose alternatives like honey or agave. The key is strict portion control, sticking to the Monash-recommended limit of two tablespoons per meal. Always verify that you are purchasing 100% pure maple syrup and not a flavored imitation to avoid high FODMAP additives. With these simple rules, you can enjoy the rich, natural sweetness of maple syrup without compromising your digestive health.

Frequently Asked Questions

Pure maple syrup is primarily composed of sucrose, which breaks down into equal parts glucose and fructose during digestion. This balanced ratio is easily absorbed by the small intestine, unlike sweeteners with excess fructose, which can cause digestive issues.

Monash University has confirmed that a serving of two tablespoons (50g) of pure maple syrup is considered low FODMAP and safe for most individuals.

No, you must avoid maple-flavored or imitation syrups. These products often contain high-fructose corn syrup, a high FODMAP ingredient that can trigger IBS symptoms.

Yes, pure maple syrup is a better choice for most people with IBS compared to honey and agave nectar. Honey contains excess fructose, and agave is very high in fructose, making them high FODMAP sweeteners.

Refined white sugar is also low FODMAP, but pure maple syrup offers additional benefits as a less processed sweetener that contains trace minerals and antioxidants. However, both should be consumed in moderation.

Yes, consuming more than the recommended two-tablespoon serving in one sitting could increase the overall FODMAP load and may cause digestive discomfort, even if it's a low FODMAP food.

If you experience symptoms, first check for FODMAP stacking and reduce your serving size. If problems persist, you may have a sucrose intolerance, which is a rare, separate condition, and should consult a dietitian.