How much molasses can I eat on a low FODMAP diet?

Up to 17 g while staying green, if the food is eaten on its own. In a meal, the FODMAPs of the other foods add up.

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Is molasses low FODMAP?

Q: Is molasses low FODMAP?

Very small portion. Eaten on its own, this food stays green up to 17 g, turns orange up to 33 g, and red above that.

Very small portion · green up to 17 g

Eaten on its own, this food stays green up to 17 g, turns orange up to 33 g, and red above that.

How much?

0 g17 g33 g50 g +

Green : 0 – 17 gOrange : 17 – 33 gRed : > 33 g

FODMAPs in this food

Fructose0.9 g per 100 g

Excess fructose (more fructose than glucose), as in apple, mango or honey.

📖 Understand FODMAPs 🔬 How these values are worked out

Your whole meal, added up

In a meal, the FODMAPs of every food add up: a green serving can tip the meal into orange. FODMAP Scanner scans your products in the shop and works out the FODMAPs of your whole meal, molasses included.

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Sources

Reliability: value taken from a scientific source.

Anses (2025). Table de composition nutritionnelle des aliments Ciqual 2025 (fructose, glucose, lactose, polyols totaux). doi:10.57745/RDMHWY. Licence Ouverte Etalab.
USDA FoodData Central (SR Legacy / Foundation Foods) : sucres et teneur en eau.

Cut-offs per meal: Varney J. et al. (2017), J Gastroenterol Hepatol 32(S1):53-61. Colours apply to the food eaten on its own, for a person without specific tolerances.

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