FODMAP food guide
Is golden syrup low FODMAP?
FODMAP score
72
High FODMAP
No — Golden Syrup is high FODMAP and is a common trigger for IBS symptoms in typical servings.
FODMAPs present
Low-FODMAP serving
1 tsp (7g)
Becomes high FODMAP at
No upper limit is established for this food in our data — treat servings beyond the one above as untested rather than safe.
An inverted sugar syrup: the processing that inverts the sugar also creates fructans, so it climbs from low to high at around a tablespoon with no comfortable middle band. A teaspoon drizzled over porridge sits low; recipe quantities in flapjacks or treacle tart do not.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Fructans
An invert-sugar syrup whose glucose and fructose sit roughly in balance — but the processing that inverts the sugar also creates fructans, so it climbs from low to high by around a tablespoon with no comfortable middle band. Fine as a teaspoon drizzled over porridge; treat recipe quantities (flapjacks, treacle tarts) as high.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.