Is agave syrup low FODMAP?
No. Agave syrup is high FODMAP because it is very high in fructose. Maple syrup, rice malt syrup and table sugar are low FODMAP swaps.
Main FODMAP group: Excess fructose
Agave syrup (also sold as agave nectar) is often marketed as a natural, low-GI sweetener. It is low GI because most of its sugar is fructose, and that is what makes it high FODMAP. It contains far more fructose than glucose.
Where agave shows up
Agave is common in “refined sugar-free” baking, protein bars, vegan desserts, smoothies, cocktails and some kombucha. Check the label whenever a product says it is sweetened naturally.
What to use instead
Monash University lists maple syrup, rice malt syrup and table sugar as low FODMAP sweeteners. Maple syrup is the closest swap in most recipes. Honey is not a swap, because it is high in excess fructose too.
Low FODMAP swaps
- Pure maple syrup
- Rice malt syrup
- Table sugar