🥬 Maple Syrup
Maple syrup is a natural sweetener made from the concentrated sap of sugar maple trees, primarily produced in Canada and the northeastern United States. This amber-colored liquid gold has been a traditional sweetener for centuries and offers a complex flavor profile with notes of caramel, vanilla, and woodsy undertones that refined sugars simply cannot match. For those following a low FODMAP diet, maple syrup is generally well-tolerated in small portions, making it a valuable natural sweetener option. Unlike honey and agave nectar, which are high in fructose and problematic for many IBS sufferers, pure maple syrup contains primarily sucrose with minimal fructose, making it easier to digest for those with fructose malabsorption. Maple syrup comes in various grades, all determined by color and flavor intensity rather than quality. Golden (formerly Grade A Light Amber) has a delicate taste, while Amber (formerly Grade A Medium Amber) offers a richer maple flavor. Dark and Very Dark grades (formerly Grade B) provide robust, intense flavors perfect for baking and cooking. All grades have the same FODMAP profile, so choose based on your flavor preference. Beyond its role as a pancake topping, maple syrup contains beneficial minerals including manganese, zinc, and potassium, along with antioxidant compounds that may support overall health. While it's still a sugar and should be consumed mindfully, it provides more nutritional value than refined white sugar. When purchasing maple syrup, always choose 100% pure maple syrup rather than "pancake syrup" or "maple-flavored syrup," which are typically corn syrup with artificial flavoring and may contain high FODMAP ingredients. Store opened maple syrup in the refrigerator to prevent mold growth, and bring to room temperature or gently warm before using for easier pouring and better flavor distribution in recipes.
Porzione sicura
1 tablespoon (20g) per serving
🔬 Nota scientifica
According to Monash University FODMAP research, pure maple syrup is low FODMAP in servings of 1 tablespoon (20g). Portions of 2 tablespoons (40g) contain moderate amounts of excess fructose and should be avoided during the elimination phase. The primary sugar in maple syrup is sucrose, which breaks down into equal parts glucose and fructose. At the recommended 1 tablespoon serving, the fructose content remains within safe limits for most individuals with IBS. Unlike honey, which has a higher fructose-to-glucose ratio, maple syrup's balanced sugar profile makes it more suitable for the low FODMAP diet. Always measure portions carefully, as excess consumption can trigger symptoms in sensitive individuals.