Is Unsulphured Molasses Low FODMAP? A Guide for Digestive Health

November 14, 2025 •

2 min read

According to reputable sources like Monash University, molasses is classified as a high-FODMAP ingredient due to its fermentable carbohydrate content. This means that even unsulphured molasses is not suitable for the elimination phase of a low-FODMAP diet for managing conditions like IBS.

Quick Summary

Unsulphured molasses is high in fructans and other fermentable sugars, making it a high-FODMAP food unsuitable for the elimination phase. Small quantities may be tolerated, but safer, low-FODMAP alternatives are recommended for sensitive individuals.

Key Points

High FODMAP Status: Unsulphured molasses is classified as a high-FODMAP food primarily due to its high fructan content.
'Unsulphured' Doesn't Mean Low FODMAP: The processing method (unsulphured vs. sulphured) does not alter the fermentable carbohydrate content of the molasses.
Small Servings May Be Tolerated: A very small serving (around 1 teaspoon or 7g) may be low FODMAP, but larger quantities should be avoided during the elimination phase.
Best to Avoid During Elimination: Due to its high FODMAP content, it's safest to avoid all molasses during the initial elimination phase of the diet.
Safe Alternatives Exist: Good low-FODMAP alternatives for sweeteners include pure maple syrup, rice malt syrup, and table sugar.
Check Processed Foods Carefully: When reading ingredient lists on processed items, look for molasses near the end, as smaller quantities are less likely to cause a reaction.

Understanding FODMAPs and Molasses

FODMAPs are short-chain carbohydrates that can cause digestive issues in sensitive individuals, such as those with IBS. Molasses is a thick syrup produced during sugar refining.

The Role of Fructans in Molasses

Molasses is high in fructans, which are poorly digested oligosaccharides. Fructans are fermented by gut bacteria in the large intestine, leading to digestive symptoms in susceptible people. The source material for molasses naturally contains these fermentable sugars.

Does the 'Unsulphured' Label Matter for FODMAPs?

The term 'unsulphured' refers to whether sulfur dioxide was used in processing and does not affect the carbohydrate composition of molasses. Therefore, unsulphured molasses is still high in fructans and excess fructose, making it unsuitable for a strict low-FODMAP diet.

Portion Size and Individual Tolerance

While high in FODMAPs, a small amount of molasses (around 1 teaspoon or 7g) may be low FODMAP according to Monash University and FODMAP Friendly. However, a larger serving like one tablespoon (14g) is high in FODMAPs. It is recommended to avoid molasses during the elimination phase and test tolerance during reintroduction. If molasses is listed low on an ingredient list, the quantity may be small enough to be tolerated.

Low-FODMAP Sweetener Alternatives

Several low-FODMAP sweeteners can be used in place of molasses:

Pure Maple Syrup: Low FODMAP at 2 tablespoons.
Rice Malt Syrup: Fructose-free and low FODMAP at 1 tablespoon.
Table Sugar (Sucrose): A safe low-FODMAP option in moderation.
Brown Sugar: Low FODMAP at ¼ cup due to minimal molasses content.
Glucose Syrup (Corn Syrup): Primarily glucose and considered low FODMAP.

Comparison of Molasses vs. Low-FODMAP Sweeteners


Feature	Molasses (Unsulphured)	Pure Maple Syrup	Rice Malt Syrup	Table Sugar	Brown Sugar
FODMAP Status	High FODMAP	Low FODMAP	Low FODMAP	Low FODMAP	Low FODMAP
Primary FODMAPs	Fructans, excess fructose	None (safe serving)	None (fructose-free)	None (safe serving)	None (safe serving)
Recommended Serve	Avoid (except small test amounts)	Up to 2 tbsp	Up to 1 tbsp	Up to ¼ cup	Up to ¼ cup
Flavor Profile	Intense, robust, and bittersweet	Rich, caramel, sweet	Mild, less sweet	Classic sweetness	Caramel notes from molasses
Best For	Not recommended for elimination	Baking, cooking, sauces	Baking, sweetening	General baking/sweetening	Baking where a moist texture is desired

Making the Right Choice for Your Diet

Unsulphured molasses is a high-FODMAP food due to its fructan content, and the 'unsulphured' label does not change this. During the elimination phase of a low-FODMAP diet, it is best to use tested low-FODMAP alternatives. Some individuals may tolerate small amounts after the reintroduction phase, but this should be approached with caution. The Monash University Low FODMAP Diet app is a valuable tool for detailed food information. Always consult a healthcare professional for personalized dietary advice.

Frequently Asked Questions

No, unsulphured blackstrap molasses is considered high FODMAP. Like other forms of molasses, it contains a high concentration of fermentable carbohydrates, specifically fructans, which are not well-absorbed by sensitive individuals.

Molasses is high in FODMAPs primarily because it contains a significant amount of fructans, which are a type of oligosaccharide that can trigger digestive symptoms in people with IBS. It can also have excess fructose.

Monash University suggests that a small amount, such as a single teaspoon (7g), may be tolerated by some individuals. However, during the strict elimination phase of the diet, it is generally best to avoid it completely.

Consuming excessive amounts of molasses, due to its high fructan and excess fructose content, can lead to typical IBS symptoms such as bloating, gas, cramps, and diarrhea in sensitive individuals.

Excellent low-FODMAP substitutes for molasses include pure maple syrup, rice malt syrup, or regular table sugar. These alternatives provide sweetness without the high FODMAP load.

Yes, brown sugar contains a small amount of molasses. According to Monash University, a quarter-cup serving of brown sugar is considered low FODMAP because the molasses content is negligible at that amount.

The Monash University Low FODMAP Diet app is the most authoritative resource for up-to-date, tested information on the FODMAP content of hundreds of foods.