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4 Low FODMAP Ways To Replace Honey

Last updated on Mar 13th, 2016 Authored by Alana Scott     Reviewed by Hannah Hunter (RD)
4 low FODMAP ways to replace honey

4 Low FODMAP Ways To Replace Honey

Honey is delicious, but it is a common high FODMAP ingredient that needs to be avoided during the strict low FODMAP phase of the diet. Luckily there are four easy low FODMAP ways to replace honey:

1. Pure Maple Syrup  (1:1 Replacement)

Pure maple syrup is a low FODMAP sweetener made from the sap of sugar maple trees, which is boiled down to a thick syrup (1).  You can use it as a direct replacement for honey. When replacing honey with maple syrup use a 1:1 ratio. This means if the recipe contains two tablespoons of honey, you replace it with two tablespoons of maple syrup. A low FODMAP serve of maple syrup is two tablespoons (2).

2. Golden Syrup (1:1 Replacement)

Golden syrup is a light golden-coloured treacle produced by the evaporation of cane sugar juice, used to sweeten and flavour cakes and puddings. Golden syrup consists of 50% glucose and 50% fructose, and according to the Monash University it is low FODMAP in 1 teaspoon serves (2). Please note that golden syrup becomes high FODMAP at 1 tablespoon serves (2).  You can use a 1:1 ratio when using golden syrup to replace honey.

3. Rice malt syrup (1:1 Replacement)

Rice malt syrup is a low FODMAP sweetener derived from fermenting brown rice with enzymes to disintegrate the starch (4). Next the fermented liquid is cooked and strained until it becomes a syrup. Some rice syrups contain gluten, which is only a problem if you suffer from Coeliac disease. You can use a 1:1 ratio when replacing honey with rice malt syrup. A low FODMAP serving size of rice malt syrup is one tablespoon (2).

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4. Brown sugar (1:1 + ¼ Liquid Replacement)

Brown sugar is made by adding molasses to refined white sugar, or by leaving the molasses intact when refining sugar crystals. It is another low FODMAP sweetener that can be used to replace honey. However, brown sugar is dry and honey contains liquid. This means you need to add more liquid to the recipe. For every cup of honey, replace it with one cup of brown sugar and add ¼ cup of liquid to the recipe.

High FODMAP Sweeteners

Avoid replacing honey with agave syrup, yacon syrup or high fructose corn syrup, as these are high FODMAP sweeteners. Be careful when using golden syrup as it can become high FODMAP in larger serves.

Final Thoughts

Don’t panic when you see honey in a recipe ingredient list. Simply choose one of our 4 low FODMAP ways to replace honey.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Hannah Hunter (RD)

Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More

SHOW REFERENCES

1. The US Sugar Association. Other Caloric Sweeteners. The US Sugar Association. 2015. Retrieved from:http://www.sugar.org/other-sweeteners/other-caloric-sweeteners/. Retrieved on: 2016-03-12. (Archived by WebCite® at http://www.webcitation.org/6WzLZIt5y)

2. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2016: Version 2.0.1 (315). Date retrieved: 2016-09-12. Retrieved from:http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2016-09-12. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

3. The Free Dictionary. Golden Syrup. The Free Dictionary. 2015. Retrieved from:http://www.thefreedictionary.com/Golden+Syrup. Retrieved on: 2016-03-12.

4. Gluten Free Living. Brown Rice Syrup. Gluten Free Living. 2013-06-25. Retrieved from:http://www.glutenfreeliving.com/gluten-free-foods/gluten-free-nutrition/gluten-questions-and-answers/brown-rice-syrup/. Retrieved on: 2016-03-12. (Archived by WebCite® at http://www.webcitation.org/6WzMm4aQJ)

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Mar 30

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What happens when a hot cross bun and a muffin have a baby? You get hot cross bun muffins!

This new low FODMAP and gluten free recipe is pack full of Easter flavour. 

I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead.

They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.

FYI the dried fruit I've used in the recipe has a low FODMAP serving size so you can enjoy these in the first phase of the low FODMAP diet.

Follow my bio link for the recipe or head to alittlebityummy.com
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#hotcrossbuns #muffins #easter #glutenfree #lowfodmap #glutenfreerecipes #lowfodmaprecipes #fodmap #fodmapfriendly #coeliac #glutenfreelife #dairyfree #ibsdiet #inmykitchen #foodphotography

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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree
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