Is Maple Syrup low FODMAP?

Maple syrup is a popular sweetener many people enjoy in their meals and snacks. However, for those who follow a low FODMAP diet, the question arises, “Is maple syrup low FODMAP?” 

You will be pleased to know that maple syrup is low FODMAP. This blog post will explore this topic and provide some delicious low-FODMAP recipes.

Why is maple syrup low FODMAP? 

Maple syrup is low FODMAP. According to Monash University, a leading authority on the low FODMAP diet, it is safe to consume in moderate amounts for those following a low FODMAP diet.

The low FODMAP diet is an elimination diet that aims to reduce the intake of certain carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, and abdominal pain.

How is maple syrup made?

The process of making maple syrup involves tapping the sap of maple trees and boiling it down to concentrate the sugar. It takes around 40 gallons of sap to produce just one gallon of maple syrup, which is why it is relatively expensive compared to other sweeteners.

Here’s a brief overview of the process:

1. Tapping: Maple trees are tapped during the late winter and early spring when sap flows.
2. Collecting: The sap is collected in buckets or through tubing systems and transported to a sugarhouse.
3. Filtering: The sap is filtered to remove any impurities.
4. Boiling: The sap is boiled in a large pan or evaporator to remove the water and concentrate the sugar. This process can take several hours and requires constant attention to prevent burning.
5. Filtering again: The syrup is filtered again to remove any remaining sediment.
6. Packaging: The finished syrup is bottled and labeled for sale.

The grading system for maple syrup varies by region, but in general, it is categorized by color and flavor. Lighter syrups are typically milder in flavor, while darker syrups have a stronger, more robust flavor.

In addition to being a natural sweetener, maple syrup contains some minerals and antioxidants, making it a slightly healthier alternative to processed sugar.

However, it is important to note that it still contains a significant amount of sugar and should be consumed in moderation.

Ways to use maple syrup on the low FODMAP diet

1. As a sweetener: Use maple syrup as a sweetener in your favorite low FODMAP recipes, such as smoothies, oatmeal, yogurt, or baked goods.
2. In marinades: Make a marinade with maple syrup, soy sauce, ginger, and garlic for a flavorful low FODMAP chicken, pork, or salmon dish.
3. In salad dressings: Whisk together maple syrup, olive oil, Dijon mustard, and apple cider vinegar for a sweet and tangy low FODMAP salad dressing.
4. In glazes: Brush maple syrup over roasted carrots or sweet potatoes for a delicious low FODMAP side dish.
5. In granola: Make a low FODMAP granola with rolled oats, chopped nuts, coconut oil, and maple syrup. Check out our low FODMAP granola recipe.
6. In baked goods: Use maple syrup as a substitute for honey or agave nectar in your favorite low FODMAP baked goods.
7. In drinks: Use maple syrup as a sweetener in hot or iced tea, coffee, or homemade lemonade.

Maple Syrup Low FODMAP Recipes

Low FODMAP Maple Glazed Salmon

Ingredients:

• 4 salmon fillets
• 1/4 cup maple syrup
• 2 tbsp soy sauce
• 1 tbsp grated ginger
• 1 tablespoon of garlic infused oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the baking sheet.
4. In a small bowl, mix together the maple syrup, soy sauce, grated ginger, and garlic-infused oil.
5. Brush the mixture over the salmon fillets.
6. Bake for 15-20 minutes or until the salmon is cooked through.

Maple Pecan Granola

Ingredients:

• 2 cups rolled oats
• 1/2 cup chopped pecans
• 1/4 cup maple syrup
• 2 tbsp melted coconut oil
• 1 tsp vanilla extract
• 1/2 tsp ground cinnamon

Instructions:

1. Preheat the oven to 325°F (163°C).
2. Line a baking sheet with parchment paper.
3. In a large bowl, mix together the rolled oats and chopped pecans.
4. Whisk together the maple syrup, melted coconut oil, vanilla extract, and ground cinnamon in a small bowl.
5. Pour the maple syrup mixture over the rolled oats and chopped pecans.
6. Mix everything together until the rolled oats and pecans are coated in the maple syrup mixture.
7. Spread the mixture out on the baking sheet.
8. Bake for 20-25 minutes or until the granola is golden brown.

More low FODMAP maple syrup recipes

• Maple glazed carrots and parsnips
• Sticky maple glazed soy chicken wings
• Low FODMAP maple cookies with brown butter maple glaze gluten free

Summary

Maple syrup is low FODMAP and safe to consume in moderation (it is high in sugar) for those following a low FODMAP diet.

You can use it to add sweetness and flavor to a variety of dishes, as demonstrated in the recipes above. Enjoy!