My top FODMAP friendly sweeteners


When it comes to sweeteners, a lot of them can be off-limits because they’re high in fructose, including honey, agave syrup and high fructose corn syrup (which are commonly added to highly processed products).

Even though sugar (raw, white and brown) is considered FODMAP friendly, I personally like to limit my refined sugar intake and use less refined sweeteners, as too much sugar for me can contribute to more inflammation in my body.

My favourite low FODMAP friendly sweeteners:

1) Rice malt syrup - Is made from 100% brown rice, has no added cane sugar, additives or preservatives and is fructose free (happy tummy!). Rice malt is the sweetener I use the most as it’s affordable (was a lot cheaper when I lived in Australia) and readily available at my local supermarket. The texture and colour reminds me of honey.

2) Pure maple syrup – Comes from the sap of maple trees. It must be 100% pure maple syrup, not the flavoured kind. Now I know it is a little more expensive than the fake stuff but not only does it taste 1000 times better it hasn't got all the added nasties. Nothing beats pancakes with maple syrup, an absolute classic! Find my recipe for these buckwheat pancakes

It is at the end of the day all still sugar, so I still try not go overboard... But maple syrup is always essential on pancakes!