Is Maltose Low in FODMAP? Navigating Malted Foods for Gut Health

November 27, 2025 •

4 min read

As many as 1 in 7 adults suffer from IBS, and the low FODMAP diet is a key strategy for symptom management. For those watching their intake of fermentable carbohydrates, the question often arises: is maltose low in FODMAP, or does it contribute to digestive distress?

Quick Summary

Pure maltose is not inherently a high FODMAP trigger for most individuals because it's two easily-digested glucose molecules. The concern lies with malted foods, which frequently contain other high-FODMAP ingredients like fructans.

Key Points

FODMAP Status: Pure maltose is low FODMAP because it is made of two glucose molecules that are easily digested and absorbed.
Label Reading: The primary issue is not pure maltose, but that many foods containing 'malt,' like malted barley, are often high in other FODMAPs, such as fructans.
Monash Guidance: Official Monash University guidance indicates that pure maltose does not possess FODMAP properties, though they caution against some malted products.
Alternative Sweeteners: Suitable low FODMAP sweeteners include glucose, pure maple syrup, and rice malt syrup.
Personalized Approach: Individual tolerance varies, so it is recommended to work with a dietitian to determine your specific triggers during the reintroduction phase.
Hidden FODMAPs: Be aware of hidden sources in processed foods, including certain cereals, baked goods, and malted drinks.

What Are FODMAPs and Maltose?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine of sensitive individuals. Instead, they travel to the large intestine where they ferment, causing symptoms like bloating, gas, and abdominal pain.

Maltose, also known as malt sugar, is a disaccharide composed of two glucose units. It is created during the digestion of starches by the enzyme amylase, which is present in saliva and the small intestine. The enzyme maltase in the small intestine quickly and efficiently breaks down maltose into individual glucose molecules, which are then easily absorbed by the body.

The Low FODMAP Status of Maltose: A Closer Look

This distinction in how maltose is digested is critical to understanding its role in a low FODMAP diet. Unlike lactose, which requires a specific enzyme that some people lack, maltose is universally broken down into absorbable glucose.

The Case for Maltose Being Low FODMAP

Because maltose is composed of two glucose molecules linked by an α-1,4-glycosidic bond, the enzyme maltase is highly effective at breaking it down in the small intestine. Glucose, a monosaccharide, is not a fermentable carbohydrate and does not cause the same digestive issues as other FODMAPs. This means that in its pure form, maltose is generally well-tolerated. Official guidance, including some posts from the creators of the diet at Monash University, clarifies that maltose does not possess high FODMAP properties.

The Complication: High FODMAP Malted Products

The primary source of confusion comes from the ingredients used to create maltose. Many products containing maltose, particularly malted barley, also contain high levels of fructans—a type of oligosaccharide and a major FODMAP trigger. A food may be labeled high FODMAP by authorities like Monash, not because of the maltose, but due to these other fermentable carbs. When analyzing foods, it's crucial to consider the full ingredient list, not just the presence of maltose.

Common Maltose Sources and Hidden FODMAPs

Malted drinks and shakes: These often contain malted barley, a grain that is high in fructans.
High-Maltose Corn Syrup: This can sometimes be low FODMAP if it lacks an excess of fructose. However, high-fructose corn syrups are high FODMAP.
Breakfast cereals: Many cereals contain malt or malt extract, which may be a source of fructans and other high FODMAP ingredients.
Beer: Malted barley is a key ingredient and a source of fructans, which can be problematic for those with FODMAP sensitivities.
Rice malt syrup: Considered a low FODMAP option and a suitable alternative.
Processed baked goods: Could contain malted grains or other high FODMAP ingredients like fructans or galactans.

Low FODMAP Sweeteners and Substitutions


Sugar Type	FODMAP Status	Notes
White Table Sugar (Sucrose)	Low FODMAP	Made of glucose and fructose, but in balanced amounts that are well-tolerated in moderate portions.
Maltose (Pure)	Low FODMAP	Made of two glucose molecules, easily absorbed by the small intestine.
Rice Malt Syrup	Low FODMAP	A certified low FODMAP sweetener.
High-Fructose Corn Syrup	High FODMAP	Excess fructose is a known FODMAP trigger.
Honey	High FODMAP	Contains excess fructose.
Agave Nectar	High FODMAP	Contains excess fructose.
Malted Barley	High FODMAP	Contains fructans, a type of oligosaccharide.

Low FODMAP Sweetener Options:

White Table Sugar (Sucrose)
Pure Maple Syrup
Rice Malt Syrup
Glucose (Dextrose)
Stevia
Pure Maltose
Certain artificial sweeteners that do not contain polyols (check labels)

Conclusion: Navigating Maltose on a Low FODMAP Diet

Pure maltose is typically considered low FODMAP because it is easily broken down into absorbable glucose. However, it is a crucial distinction to recognize that many commercial products containing maltose, particularly those derived from grains like barley, also contain high FODMAP fructans. Therefore, individuals on a low FODMAP diet should focus on the overall ingredients of a food, not just the presence of maltose. When in doubt, it is always best to check product certifications or consult a registered dietitian to determine your personal tolerance, especially during the reintroduction phase of the diet.

When to Check Your Labels for Maltose

For those following a low FODMAP diet, careful label reading is essential to distinguish between pure maltose and ingredients that signal hidden FODMAPs. Ingredients such as 'malt extract,' 'malted barley,' or 'malt' often indicate the presence of fructans. Conversely, if a product uses pure maltose as a sweetener without other high-FODMAP ingredients, it is likely safe. For a quick reference, a certified Low FODMAP product will have undergone laboratory testing to confirm its safety.

Remember that while a low FODMAP diet can significantly improve IBS symptoms, it is not a cure. Once you have identified your individual triggers, a dietitian can help you reintroduce a wider variety of foods for a balanced, long-term diet. For more information on FODMAPs and gut health, visit the Monash University website, the leading authority on the low FODMAP diet.

Frequently Asked Questions

No, malted milk is generally high FODMAP. It contains malted barley, a source of fructans, and milk, which contains lactose. Both ingredients are known FODMAP triggers for many individuals.

Confusion arises because many foods containing maltose, such as malted barley, also contain other high-FODMAP carbohydrates like fructans. This can cause the entire food product to be classified as high FODMAP, leading to misunderstanding.

Yes, rice malt syrup is considered a low FODMAP sweetener and is a suitable alternative for many people on the diet.

Maltose is two glucose units, while high-fructose corn syrup contains an excess of fructose. The imbalance of glucose to fructose in high-fructose corn syrup makes it a high FODMAP sweetener.

Pure maltose powder, as long as it contains no other high FODMAP ingredients, is generally considered safe. However, individual tolerance can vary, so it is best to test your personal response with a small amount.

No. While lactose is a disaccharide and a high FODMAP, maltose and sucrose (table sugar) are generally considered low FODMAP in moderate amounts because their digestion and absorption pathways differ.

The term 'malt' or 'malt extract' often indicates the presence of malted barley, which contains fructans. For accurate information, it is best to use a certified low FODMAP product or consult the Monash University FODMAP Diet App.