Gut friendly

The last thing you need mid workout is a dodgy stomach!

Anyone who's dealt with bloating, cramping or the kind of abdominal discomfort that IBS brings will know that food choices matter enormously, both day to day and especially when you're exercising. For runners and anyone training at intensity, gut issues mid-session aren't just uncomfortable; they can stop a workout in its tracks. That's where FODMAPs come in.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are types of sugar that the body can struggle to digest properly, triggering symptoms in people with IBS or sensitive stomachs. Since most sweeteners are sugar-based, finding one that's genuinely low FODMAP and still useful for fuelling exercise is harder than it sounds.

Is maple syrup low FODMAP?

The good news is, yes, pure Canadian maple syrup is considered low FODMAP. It's made up mainly of sucrose and contains only a small amount of fructose, which is the monosaccharide that tends to cause the most grief for people with sensitive digestive systems. That small fructose content means portion size still matters, but servings of up to two tablespoons are generally considered safe for people managing IBS.

For anyone using maple syrup as a pre- or mid-workout fuel source, this is a genuine advantage. You're getting fast-acting carbohydrates to power your training without the gut risk that comes with many commercial energy products. Running gels and sports drinks are notorious for causing stomach issues during exercise, largely because of their high fructose content or artificial sweeteners. Pure Canadian maple syrup sidesteps that problem entirely.

One thing worth knowing is the difference between pure maple syrup and maple-flavoured blends. Pure Canadian maple syrup comes solely from maple tree sap. Maple-flavoured blends, on the other hand, are typically mixed with high-fructose corn syrup, which is not low-FODMAP and carries a real risk of triggering symptoms. Always check the label and make sure what you're buying is 100% pure maple syrup with nothing added.

How does maple syrup compare to other sweeteners?

Pure Canadian maple syrup is one of only a small number of sweeteners considered low FODMAP. Honey, agave syrup, golden syrup, corn syrup and molasses are all high in fructose and not recommended for people with IBS. Blended sweeteners that combine natural ingredients with fructose sugar or corn syrup fall into the same category.

If you have a history of gastrointestinal issues and you're looking for a sweetener that works both in your diet and as part of your training nutrition, pure maple syrup is one of very few options that is entirely natural, genuinely low FODMAP and capable of fuelling performance at the same time. For sensitive stomachs, that's a pretty rare combination.