Is maple syrup FODMAP friendly?
People that must manage a low-FODMAP diet sometimes find sweeteners suited to their needs difficult.
However, those curious if maple syrup is FODMAP friendly will be happy to hear that maple syrup is, in fact, suitable for this diet. Authentic 100 per cent pure maple syrup is classed as a low-FODMAP condiment that can be consumed in moderation by people with digestive sensitivities, including irritable bowel syndrome (IBS). In this article, we’ll explain what FODMAP means and how maple syrup can be an excellent option for those adhering to the diet.
What is FODMAP?
An acronym to describe short-chain carbohydrates that certain human digestion systems struggle to digest, FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. People who suffer from IBS commonly find eating high-FODMAP foods can cause abdominal pain, gas, bloating and other types of discomfort. Handling such symptoms typically involves restricting intake of foods that are high in FODMAPs and substituting them with alternatives that are kinder on the system.
In terms of substitute sweeteners, popular maple syrup is an excellent choice over high-fructose products like honey, golden syrup, molasses and agave syrup, which are not FODMAP friendly.
What makes maple syrup low in FODMAPs?
Its unique composition sets pure maple syrup apart. Mainly made of sucrose, it has very little fructose (under four per cent of its carbohydrate content). This low level lets most individuals on a low FODMAP diet tolerate it. Leading FODMAP researchers at Monash University in Melbourne, Australia state that safe maple syrup consumption for those on the diet is two tablespoons or less per meal. Fortunately, such a portion size is easily sufficient to top a stack of pancakes or sweeten a dish.
Buying low-FODMAP syrup
People in need of a FODMAP-friendly diet are advised to remember that only pure maple syrup has been classes as a low FODMAP food. Many syrups on the market are maple flavoured and blend small amounts of pure maple syrup with higher-FODMAP ingredients like fructose syrup or corn syrup to lower their production costs.
To ensure that the bottle you buy is a suitable low-FODMAP syrup, always review the label. For authentic, FODMAP-friendly syrups order browse our collection at Pure Maple today.