Low FODMAP
Safe at the serving size listed.
Safe serving
2 tablespoons
Why
The most useful liquid sweetener in the protocol and the standard replacement for honey, which is high in excess fructose. Two tablespoons is a real serving rather than a token one, so maple syrup works on porridge, pancakes and in glazes without needing to be rationed.
Recipes using maple syrup
Strawberry and Maple Overnight Oats
Made in a jar the night before, eaten cold at your desk. The most-requested breakfast from readers in their first fortnight of elimination.
- Elimination
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.