Is Maple Syrup Low FODMAP?

If you suffer from bloating, abdominal pain, or other symptoms due to irritable bowel syndrome (IBS), reducing your intake of FODMAPs could help. FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — certain poorly digested short-chain carbohydrates. A diet that excludes or limits these foods is referred to as a low FODMAP diet.

The low FODMAP diet shouldn’t be devoid of flavor and neither does it need to be lacking in sweetness. With the right ingredients you can enjoy delicious desserts without triggering an IBS flare-up. Maple syrup is an all-natural sweetener and appropriate for the low FODMAP diet. 

Maple Syrup is a Low FODMAP Sweetener

Made from the sap of maple trees, maple syrup is a natural sweetener. When it comes to the low FODMAP diet, maple syrup is a clear winner. It consists mainly of water, sucrose, and glucose. Though it contains some fructose, maple syrup is still considered a low FODMAP food in certain quantities.

Pure maple syrup is considered low FODMAP in servings up to 2 tablespoons. Be mindful, however, that some products marketed as maple syrup aren’t pure. They’re made with high-fructose corn syrup and maple flavoring. It’s wise to double check the ingredients list and only purchase products that are labeled 100% pure maple syrup. 

How to Include Maple Syrup in a Low FODMAP Diet 

The simplest way to enjoy maple syrup is drizzled over a stack of low FODMAP pancakes. But this natural sweetener is versatile. It can be used for everything from sweetening a cup of coffee to imparting moisture and flavor in baked goods. 

Here are a few tasty ways to include this low FODMAP sweetener in your diet: 

• Enjoy maple syrup drizzled over your favorite low FODMAP breakfast staples like pancakes, waffles, or French toast made with gluten-free bread. 
• Stir a little maple syrup into baked beans to give them a slightly sweet flavor.
• Try mixing maple syrup with butter to flavor cooked sweet potatoes or steamed low FODMAP vegetables. 
• Add a hint of maple syrup to a fresh low FODMAP fruit salad.
• Mix up some homemade salad dressing with balsamic vinegar, olive oil, and maple syrup.
• Use maple syrup as a glaze for grilled chicken or fish. 
• Liven up a bowl of hot breakfast cereal (like steel cut oats) with a drizzle of maple syrup and some ground cinnamon. 
• Top low FODMAP cupcakes or cake with coconut milk icing sweetened with maple syrup. 
• Use maple syrup as a sweetener in homemade cocktails or mocktails. 

If you’re not used to using liquid sweeteners, it may take some trial and error to transition to using maple syrup instead of sugar. The best course of action is to start with a little and add more as needed to achieve the desired level of sweetness. Just remember the low FODMAP serving size for pure maple syrup is about 2 tablespoons (50 g). 

3 Low FODMAP Recipes Featuring Maple Syrup

Perfect for cool fall evenings, these recipes featuring maple syrup are sure to warm your soul. Maple syrup adds the perfect balance of sweetness and caramel-like flavor. 

1. Maple French Toast Casserole 

Feed a crowd with this simple recipe. To amp up the maple flavor, prepare the casserole the night before and refrigerate it. Bake in the morning and serve with pure maple syrup. 

Servings: 6

Ingredients: 

• 6 cups gluten-free bread, cut into cubes
• 4 large eggs, whisked
• ¾ cup lactose-free milk
• 1 tablespoon vanilla extract
• ⅛ cup pure maple syrup
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• ¼ teaspoon salt
• ¼ cup granulated sugar
• Powdered sugar, for dusting 

Instructions: 

1. Preheat the oven to 350°F and grease a square 9x9-inch baking pan with cooking spray.
2. Cut the gluten-free bread into cubes and place them in a large bowl.
3. Whisk together the eggs, lactose-free milk, vanilla, maple syrup, and seasonings.
4. Pour the mixture over the bread cubes and toss well to combine.
5. Let the mixture stand for a few minutes then pour into the prepared casserole dish.
6. Sprinkle the granulated sugar over top and bake for 50 minutes until cooked through and browned on the edges. 
7. Serve dusted with powdered sugar and a drizzle of maple syrup.

2. Maple Balsamic Glazed Chicken 

Turn plain chicken breast into a glazed delicacy with a hint of maple flavor. Pair it with your favorite low FODMAP steamed veggies or gluten-free steamed grains.

Servings: 8

Ingredients: 

• 2 pounds boneless, skinless chicken breast halves
• Salt and pepper
• ½ cup pure maple syrup
• 1 tablespoon balsamic vinegar
• 1 tablespoon Dijon mustard (no additives)
• Pinch ground cayenne
• 1 tablespoon garlic-infused olive oil
• ½ cup chicken broth

Instructions: 

1. Season the chicken with salt and pepper then set aside.
2. Whisk together the maple syrup, balsamic vinegar, Dijon mustard, and cayenne in a small bowl.
3. Heat the olive oil in a heavy skillet on medium-high heat.
4. Add the chicken and cook for 5 to 6 minutes per side until just cooked through.
5. Remove the chicken from the skillet and reduce the heat to medium-low.
6. Add the broth and scrape the bottom of the skillet to remove the browned bits.
7. Bring the liquid to a boil and cook for 2 minutes or until it has reduced by half.
8. Stir in the maple syrup mixture then add the chicken back to the pan, turning to coat.
9. Cook for 2 minutes until the glaze has just thickened. Serve hot.

3. Gluten-Free Maple Nut Bars

Sweet and nutty, these dessert bars are easy to prepare and full of flavor. Feel free to use whatever kind of nuts you prefer --- try it with pecans instead of walnuts!

Servings: 16

Ingredients: 

• 1 ½ cups Schar Mix It! Universal gluten-free all-purpose blend
• ½ teaspoon baking powder
• ½ teaspoon salt
• ½ cup unsalted butter, chopped
• ¾ cup walnut halves
• 2/3 cup pure maple syrup
• 2 teaspoons vanilla extract
• 1 large egg, whisked

Instructions: 

1. Preheat the oven to 350°F and grease a square 9x9-inch baking pan with cooking spray.
2. Whisk together the all-purpose baking blend with the baking powder and salt in a small bowl.
3. Heat the butter in a saucepan over medium heat until melted.
4. Stir in the nuts and cook, stirring often, until the butter is just browned.
5. Remove the pan from the heat and allow to cool.
6. Whisk in the maple syrup, vanilla, and egg until well blended.
7. Stir in the flour mixture until just combined then spread evenly in the prepared pan.
8. Bake for 20 to 25 minutes until puffed and browned at the edges.
9. Cool to room temperature then cut into 16 bars to serve.

Want to branch out a little further? Try substituting maple syrup for any other liquid sweetener in your favorite recipes. For recipes that call for granulated sweetener, use half maple syrup and half another low FODMAP sweetener like brown sugar or cane sugar.