Is Maple Syrup FODMAP Friendly? [And Why]

Maple syrup is among the healthiest syrups due to its beneficial antioxidants and rich source of minerals such as zinc, potassium, and magnesium. But is it high FODMAP or low FODMAP?

Maple syrup is low FODMAP provided you use pure maple syrup, do not eat beyond 2 tablespoons, and have it with gluten-containing and high FODMAP foods like pancakes, waffles, and French toast. However, you may have them as long as they’re gluten-free and have a low FODMAP level.

How many pancakes and what variety of foods can you have with maple syrup? Scroll down to find out!

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Is Maple Syrup a Low FODMAP food?

Maple syrup is a low FODMAP alternative sweetener to honey, fructose, and high-fructose corn syrup (source: Gastroenterology and Hepatology). However, you have to be careful with the connection between maple syrup and its authenticity, as there are fake ones circulating in the market.

Pure or real maple syrup comes from the sap of maple trees, while imitation maple syrup or pancake syrup is made with sugar and has an artificial flavor of maple (source: My Recipes). The latter can be high in FODMAPs. Some fake maple syrups also contain corn syrup which can be high in FODMAP content.

An artificial or imitation maple syrup has the ingredients sakuraresinol, acernikol, and syringaresinol (source: The University of Rhode Island).

About 2 tablespoons of maple syrup are considered low FODMAP provided you use real or pure maple syrup (source: A Little Bit Yummy). However, when a serving of maple syrup is added to foods like pancakes, French toast, or waffles, the complete meal becomes high in FODMAP.

Wheat flour is the common flour used in pancakes, waffles, and French toast. Wheat flour is high in FODMAP when served at 3.53 ounces (2/3 cups or 100 mg). The size of a low FODMAP food made with wheat flour is 2 biscuits or ½ cup of pretzels (source: Healthy Food).

To stay within the limits of a low FODMAP diet, do not exceed 2 tablespoons of maple syrup, and don’t consume the whole pancake. 2/3 or ¼ of it, depending on the size, might be enough. This is something you’ll need to talk to your doctor about.

Is Maple Syrup Likely to Trigger IBS?

Maple syrup is allowed in patients with irritable bowel syndrome (IBS) (source: World Journal of Gastroenterology). It will not trigger IBS. However, consuming too much or eating fake maple syrup can.

Pouring maple syrup on stack of pancakes

Gluten is one of the many things that doctors won’t recommend you eat. This can be found in most cereal, cakes, bread, pastry, grains, pasta, and food items that use wheat flour, rye, barley, or malt. Gluten is the major offender in people with IBS.

Apart from gluten, wheat flour or flour from rye, barley, or malt is also high in FODMAP which can further irritate the gut. If you want to pair your maple syrup with pancakes, waffles, or toast, you can order them gluten-free, or make them at home using gluten-free flour and ingredients.

If you have IBS, you can still enjoy maple syrup as long as you use pure maple syrup, do not go overboard with it, and eat it with gluten-containing and high FODMAP foods. We hope this helps!