Is maple syrup low FODMAP?
Yes. Pure maple syrup is low FODMAP and one of the best sweeteners for the elimination phase. Avoid pancake syrups made with high fructose corn syrup.
Monash University lists pure maple syrup as a low FODMAP sweetener, alongside table sugar and rice malt syrup. Its sugar is mostly sucrose, which is made of equal parts glucose and fructose, so it does not count as an excess fructose food.
Pure vs pancake syrup
“Pancake syrup” or “maple-flavored syrup” is often made from high fructose corn syrup, which is high FODMAP. Check that the label says 100% maple syrup.
Use it as a swap
Maple syrup replaces honey and agave syrup in most recipes, dressings and drinks. Drizzle it on oats, pancakes made with low FODMAP flour, or lactose-free yogurt.
Sugar is still sugar
Low FODMAP does not mean unlimited. Keep sweeteners to normal amounts, as you would on any balanced diet.