FODMAP checker
Maple Syrup
Why is maple syrup low FODMAP when honey isn't?
The key difference is the fructose-to-glucose ratio. Honey has significantly more fructose than glucose (excess fructose = high FODMAP). Pure maple syrup has a more balanced ratio, with sucrose (equal parts fructose and glucose) as its primary sugar. When fructose and glucose are present in equal amounts, the gut absorbs fructose efficiently alongside the glucose.
Monash University certifies 2 tablespoons (50g) of pure maple syrup as low FODMAP. Use this as your go-to sweetener for both baking and drizzling.
Tips & alternatives
- 🍯Direct 1:1 honey replacementSubstitute maple syrup for honey in any recipe — baking, marinades, dressings, hot drinks — at an equal volume.
- ⚠️Check it's pure'Maple-flavoured syrup' or pancake syrup often contains high-fructose corn syrup. Buy genuine pure maple syrup (Canadian Grade A is widely available).
Frequently asked questions
How much maple syrup is low FODMAP?
Up to 2 tablespoons (50g) per sitting. Larger amounts increase the sucrose load beyond what Monash has certified as low FODMAP.
Is maple syrup better than sugar on low FODMAP?
Both are options. White and brown sugar (sucrose) are low FODMAP in moderate amounts (up to 1 tablespoon). Maple syrup allows a slightly larger portion and has more flavour complexity. Choose based on what works for your recipe.
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