FODMAP food guide
Is maple syrup low FODMAP?
FODMAP score
10
Low FODMAP
Yes — Maple Syrup is low FODMAP in normal servings and is generally well tolerated by people with IBS.
Low-FODMAP serving
1 tbsp (20 ml)
Becomes high FODMAP at
2 tbsp (40 ml) or more
Pure maple syrup is low FODMAP and a recommended sweetener substitute for honey on a low-FODMAP diet.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores maple syrup at a serving of 1 tbsp (20 ml); at 2 tbsp (40 ml) or more it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
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
Pure maple syrup is mostly sucrose with glucose and fructose in balance — the opposite of honey's fructose excess — which is why it's the go-to pancake pour. Published analyses vary: some find essentially no FODMAPs even at very large serves, while a newer one flags fructans in big pours, so these bands take the cautious reading. Buy 100% pure maple; 'pancake syrup' blends are a different product and often built on high-fructose or wheat-derived syrups.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.