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The Ultimate Guide to Low FODMAP Sugars & Sweeteners

Last updated on Dec 2nd, 2020 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

If you are anything like me then you will enjoy indulging in a treat now and then! However, navigating what sugars and sweeteners are low FODMAP can be a challenge. This ultimate guide to low FODMAP sugars, syrups and sweeteners will make selecting a safe sweetening agent easy.

Before we get started it’s important to understand that only excess fructose is malabsorbed. This means sugars and sweeteners that contain equal amounts of glucose and fructose are generally well tolerated on the low FODMAP diet. Also remember that any sugar or sweetener should be consumed in moderation. So limit yourself to one piece of baking at a time!

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Sugars

Beet Sugar (Low FODMAP)

Beet sugar consists of 99.5% sucrose and is considered low FODMAP (1). This sugar comes from sugar beet plants and it is one of the most common sources of table sugar (the other most common source is from the sugar cane) (1). This sugar consists of equal parts of glucose and fructose, which means it can be consumed in moderation. As beet sugar is a form of white sugar the low FODMAP serving size would be 1 tablespoon (2).

Brown Sugar (Low FODMAP)

Brown sugar is made by adding molasses to refined white sugar, or by leaving the molasses intact when refining sugar crystals. This means brown sugar is crystalline sucrose combined with small amounts of molasses, which is what gives the sugar its brown colour (3). According to Monash University research one tablespoon of brown sugar is considered low FODMAP (2). Brown sugar provides a lovely rich and slightly caramel flavour to baking.

Cane Sugar (Low FODMAP)

Cane sugar is produced from sugar cane and is the other most common source of white sugar (1). As cane sugar is a form of white sugar the safe serving size would be 1 tablespoon (2).

Coconut Sugar (Low FODMAP In Small Serves Only)

Coconut sugar is made from the flower sap of the coconut palm and is different to palm sugar, which comes from the date palm (Carr, 2014). According to Monash University and FODMAP Friendly coconut sugar is low FODMAP in 1 teaspoon serves, however larger serves (3 teaspoons) are high FODMAP for fructans (2).

An interesting fact about coconut sugar is that it contains naturally occurring inulin (5).  Inulin is a prebiotic, which feeds the bacteria in our guts. When the bacteria ferment the inulin they create gas, which can cause Irritable Bowel Syndrome symptoms. Inulin is classed as a fructan and considered high FODMAP (2).

Common Table Sugar (Low FODMAP)

Common table sugar is widely used as a sweetener in baking and beverages. It is crystallized sucrose, which is extracted from boiling the juice of sugar cane or sugar beets (3). The sucrose is a crystalline disaccharide of fructose and glucose.

Common table sugar comes in a range of forms from white sugar, caster sugar, raw sugar, or icing sugar (powder sugar/confectioners sugar). When using icing sugar you need to check that the sugar is not refined with wheat products as these can be high FODMAP.

The low FODMAP serving size for common table sugar is one tablespoon (2).

Dextrose (Low FODMAP)

Dextrose is a form of crystalline glucose, which is produced from starch (8). As dextrose is made from glucose it is considered low FODMAP.

Fruit sugar (High FODMAP)

Fruit sugar is often another sneaky name for fructose. We recommend avoiding any product that has fruit sugar listed as an ingredient.

Fructose (High FODMAP)

Any ingredients that state ‘fructose’ whether it be fructose isolate, fructose, fructose syrup, crystalline fructose, or fructose sugar should be avoided as these ingredients will contain excess fructose.

Palm Sugar (Low FODMAP)

Palm sugar is made from the sap of the Palmyra palm, the date palm, sugar date palm, Nipa palm, or Arenga pinnata (sugar palm). Palm sugar has fructose levels of between 10% and 20%, which is lower than common table sugar that has a fructose level of 50% (9). Palm sugar is different to coconut sugar and according to Monash University, one tablespoon of palm sugar is considered low FODMAP (2). Palm sugar has a delicious caramel flavour with a mixture of earthy and nutty sweet undertones (9).

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Syrups

Agave syrup (High FODMAP)

Agave nectar (also called agave syrup) is a sweetener commercially produced from several species of agave, including Agave tequilana (blue agave) and Agave salmiana  (10). Agave nectar is sweeter than honey and tends to be thinner and flows more freely. Agave plants are found in the American southwest, Mexico, central and tropical South America, some parts of India, and the Mediterranean (10). Agave nectar consists primarily of fructose and sources state that the syrup contains up to 90% frutose (10 11).

Agave syrup is incredibly high in excess fructose and according to Monash University it is high FODMAP in serving sizes larger than 1 teaspoon (2).

Cane Syrup (Untested but considered Low FODMAP)

Cane Syrup is produced from sugar cane and consists of sucrose (Myers, 2015). Cane syrup is slightly less refined than cane sugar and is left in liquid form instead of dried and powdered (Myers, 2015). Nutritionally, there is little difference between cane syrup and cane sugar (Myers, 2015). This means cane syrup should be low FODMAP, but you may need to test your own tolerance levels.

Corn Syrup (Untested but considered Low FODMAP)

Corn syrup is not the same as High Fructose Corn Syrup. Corn syrup is considered low FODMAP because it consists mainly of glucose and it is often called glucose syrup or dextrose (14 16).

Glucose Syrup (Low FODMAP)

Glucose syrup is low FODMAP and is considered one of the safest sweeteners we can use. These syrups consist almost entirely of glucose.  It is made by from hydrolyzing glucose molecules from the strings of glucose that make up starchy foods (13). Corn syrup is made by hydrolyzing cornstarch into glucose, and it can also be referred to as glucose syrup (13).

Golden Syrup (High FODMAP)

Golden syrup can be consumed in small amounts on the low FODMAP diet. According to Monash University and FODMAP Friendly 1 teaspoon is a low FODMAP serve and it becomes high FODMAP for fructans at a 1 tablespoon serve. Golden syrup is a light golden-coloured treacle produced by the evaporation of cane sugar juice, used to sweeten and flavour cakes and puddings (15). Golden syrup consists of 50% glucose and 50% fructose (17), however, fructans seem to be produced during the manufacturing processes. These fructans can cause issues for some people. During the elimination phase make sure you only consume the recommended portion size of 1 teaspoon.

High Fructose Corn Syrup (High FODMAP)

High fructose corn syrup (HFCS) is cheap to make, which is why food manufacturers use it extensively in processed food to help give it flavour. HFCS is fructose-enriched syrup that has been blended with dextrose syrups (8). After blending, commercial fructose corn syrups contain 42% to 95% fructose by weight (8). Labelling laws require food manufacturers to declare HFCS but not the quantity of fructose used.

High fructose corn syrup can also be called fructose-glucose syrup and isoglucose (20 21). Additionally, in Canada, it can be called glucose-fructose syrup (22 23).

This means while you are in the elimination phase of the diet you will need to avoid all high fructose corn syrups.

Honey (High FODMAP)

Honey consists of a mixture of sugars collected by bees from plant nectar (8). According to the US Sugar Association, honey is around 20% water, 40% fructose, 30% glucose and 1% sucrose, as well as a mixture of other sugars and small traces of vitamins, minerals and enzymes (8 18). In honey, the fructose levels are higher than glucose levels, which means it could be malabsorbed in the small intestine and cause irritable bowel syndrome symptoms (2 Barrett, 2013).

Small 1 teaspoon serves of honey or 1/2 teaspoon serves of clover honey are often well tolerated, however both types of honey become high FODMAP at 1 tablespoon serves. During the first phase of the low FODMAP diet, it is generally recommended that you avoid honey.

Invert sugar (Low FODMAP)

Invert sugar is made by splitting sucrose into glucose and fructose molecules using hydrolysis (19 24).  Invert sugar appears to have an equal glucose to fructose ratio (19 24). Invert sugar has been tested by FODMAP Friendly and it is low FODMAP in 10g serves.

Molasses (High FODMAP)

Molasses is a dark sweet syrup made from boiling sugar beets and extracting the juice (25). According to Monash University and FODMAP Friendly molasses is high FODMAP. However, small serves of 7g to 10g (about 1 teaspoon) contain moderate to low amounts of FODMAPs, so you may find you tolerate products that list molasses towards the end of the ingredient list.

Pure Maple Syrup (Low FODMAP)

Maple Syrup is made from the sap of sugar maple trees, which is boiled down to a thick syrup (8). According to the US Sugar Association, maple syrup consists of 33% water and 60% sucrose, as well as a mixture of glucose, other sugars and minute traces of naturally present acids, minerals and some B-vitamins (8 18). According to Monash University research, two tablespoons of maple syrup is considered low FODMAP (2). When buying maple syrup, make sure you buy real maple syrup and NOT maple flavoured syrup, which contains a different mix of sugars. Maple syrup makes a good a honey substitute.

Rice Malt Syrup (Low FODMAP)

Rice malt syrup is a sweetener derived from fermenting brown rice with enzymes to disintegrate the starch (26). Next the fermented liquid is cooked and strained until it becomes a syrup. Either fungal enzymes or barley enzymes can be used to ferment the rice (26). If barley enzymes are used then the syrup will not be gluten free (26). This is not a problem on the low FODMAP diet but could be a problem if you suffer from coeliac disease. Rice malt syrup contains about 30 percent soluble complex carbohydrates, 45 percent maltose (grain malt sugar), 3-4 percent glucose, and 20 percent water (27). This means the syrup is fructose free (28) and safe for the low FODMAP diet. According to Monash University, one tablespoon of rice malt syrup is considered low FODMAP (2).

Yacon Syrup (Untested, Suspected high FODMAP)

Yacon syrup is manufactured from the tubular roots of the yacon plants. These roots are an excellent source of fructo-oligosaccharides (FOS) and inulin, which are high FODMAP carbohydrates (31). The carbohydrate content of the roots consists of 34-55% FOS, 5-15% fructose, 10-15% glucose, and 10-13% sucrose (31). This indicates that yacon syrup  could be high FODMAP.

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Sweeteners

There are a variety of low FODMAP sweeteners that can be used on the low FODMAP diet. This section will discuss the FODMAP rating, but not the safety or health concerns surrounding each sweetener. If you have questions or are concerned please contact your health care professional.

Aspartame (Untested)

Aspartame is known by the brand names of Equal, NutraSweet and Sugar Twin (29). It is 200 times sweeter than sucrose and has no nasty after taste (29). This sweetener is FDA approved and is composed of two naturally occurring amino acids (the building blocks of protein) – phenylalanine and aspartate (29). Because aspartame is made from amino acids not carbohydrates, it is unlikely to be high FODMAP.

Polyols (mostly high FODMAP)

Mannitol, sorbitol, xylitol, maltitol, and isomalt are all high FODMAP sugar alcohols and need to be avoided while in the elimination phase of low FODMAP diet.  Erythritol is well absorbed in our small intestines compared to other polyols and therefore less likely to trigger gastrointestinal symptoms. However, erythritol is currently untested for FODMAPs. This means you may want to limit your intake during the first phase of the low FODMAP diet and then test your tolerance levels to the ingredient.

Saccharin (Untested considered Low FODMAP)

Surprisingly saccharin is manufactured from coal tar and it is approximately 200-700 times sweeter than sucrose (29). If used in high enough concentrations saccharin has a bitter aftertaste (29). It is sold under the brands Sweet ‘N Low, Sweet Twin and Necta Sweet. In some cases, saccharin can cause an allergic reaction resulting in symptoms such as headaches, skin problems, diarrhoea, and breathing difficulties (29). Saccharin is currently considered a low FODMAP sweetener.

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Stevia (Low FODMAP)

Stevia is a zero calorie sweetener that is extracted from the leaves of Stevia Rebaudiana plants (29). The sweetness in stevia leaves comes from the chemical compound Rebaudioside A (Reb A).  Reb A is more than 200 times sweeter than sugar (29). Avoid stevia blends that contain inulin. The low FODMAP serve for stevia is 2 sachets or 2 grams.

Sucralose (Untested)

Sucralose is a calorie free sweetener that is up to 600 times sweeter than sugar (29). It is derived from sucrose and does not have a bitter aftertaste (29). Sucralose is untested and not listed as high FODMAP at this stage, however there is evidence to suggest that sucralose could have a negative impact on gut bacteria (30). We suggest discussing the use of sucralose with your health care provider or dietitian.

Final Thoughts

The low FODMAP diet is definitely not a sugar free diet and you can indulge in an occasional treat. Just make sure you choose from a low FODMAP sugar, syrup or sweetener.

More Tools to Help

We know that taming your gut symptoms can be challenging but we’re here to help! We can support you through your journey from starting the low FODMAP diet to reintroducing FODMAPs and finding your food freedom in our Wellness Club.

Explore our 600+ delicious low FODMAP recipes, plan your meals with our weekly meal plans, track your symptoms, and get extensive help for all the stages of the low FODMAP diet through our e-courses. All our resources are dietitian reviewed. So what are you waiting for? Come and join us in the Wellness Club!

 

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: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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11. Willems, J., & Low, N. Major carbohydrate, polyol, and oligosaccharide profiles of agave syrup: Application of this data to authenticity analysis. Journal of Agricultural Food Chemisty. 2012: Volume 60: Issue 35. 8745-8754. DOI:10.1021/jf3027342. Retrieved from http://pubs.acs.org/doi/abs/10.1021/jf3027342

12. Myers, C. What Are the Health Benefits of Cane Syrup?. Livestrong. 2015-11-18. Retrieved from:http://www.livestrong.com/article/390375-what-are-the-health-benefits-of-cane-syrup/. Retrieved on: 2016-09-14. (Archived by WebCite® at http://www.webcitation.org/6kX4nLvyG)

13. Corleone J. Glucose Syrup vs. Corn Syrup. Livestrong. 2015-06-02. Retrieved from:http://www.livestrong.com/article/444584-glucose-syrup-vs-corn-syrup/. Retrieved on: 2015-08-03. (Archived by WebCite® at http://www.webcitation.org/6aUwhViis)

14. Ophardt, C. Corn Syrup. Virtual ChemBook: Elmhurst College. 2003. Retrieved from:http://chemistry.elmhurst.edu/vchembook/548HFsyrup.html. Retrieved on: 2015-08-03. (Archived by WebCite® at http://www.webcitation.org/6aUwrK0mC)

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20. Starch Europe. Factsheet on Glucose Fructose Syrup and Isoglucose. Starch Europe. 2013-06-10. Retrieved from:http://www.starch.eu/factsheet-on-glucose-fructose-syrups-and-isoglucose/?redirect=true. Retrieved on: 2015-08-03. (Archived by WebCite® at http://www.webcitation.org/6aUyOYve9)

21. EUFIC. Frequently Asked Questions: What is Glucose Fructose Syrup. European Food Information Council. 2015. Retrieved from:http://www.eufic.org/page/en/page/FAQ/faqid/glucose-fructose-syrup/. Retrieved on: 2015-08-03. (Archived by WebCite® at http://www.webcitation.org/6aUyez54v)

22. Canadian Sugar Institute. Nutrition & Labelling Claims. Canadian Sugar Institute. 2015. Retrieved from:http://www.sugar.ca/Nutrition-Information-Service/Health-professionals/Nutrition-Labelling-and-Claims-on-Food-Products.aspx. Retrieved on: 2015-08-03. (Archived by WebCite® at http://www.webcitation.org/6aUyGc4DZ)

23. Parker, K., Salas, M. & Nwosu, V. High fructose corn syrup: Production, uses and health concerns. Biotechnology and Molecular Biology Review. 2010: Volume 5: Issue 5. 71-78. Retrieved from:http://www.academicjournals.org/article/article1380113250_Parker%20et%20al.pdf. Retrieved on: 2015-08-03. (Archived by WebCite® at http://www.webcitation.org/6aUxpHaM6)

24. Ensymm UG & Co.KG. Abstract for Invert Sugar Production Line. Ensymm UG & Co.KG. 2015. Retrieved from:http://ensymm.com/wp-content/uploads/2016/01/ensymm_invert_sugar_processing_abstract.pdf. Retrieved on: 2016-09-14. (Archived by WebCite® at http://www.webcitation.org/6kVohJTsS)

25. Moncel, B. What is Molasses? About Food. 2014-12-10. Retrieved from:http://foodreference.about.com/od/Sweeteners/a/What-Is-Molasses.htm. Retrieved on: 2016-01-18. (Archived by WebCite® at http://www.webcitation.org/6edv6eGjK)

26. 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: 2015-03-12. (Archived by WebCite® at http://www.webcitation.org/6WzMm4aQJ)

27. Mitoku. Health Benefits of Rice Malt Syrup. Mitoku. 2015. Retrieved from:http://www.mitoku.com/products/brownricemalt/healthbenefits.html. Retrieved on: 2015-03-12. (Archived by WebCite® at http://www.webcitation.org/6WzMZHKTU)

28. Pure Harvest. Rice Malt Syrup. Pure Harvest. 2015. Retrieved from:http://www.pureharvest.com.au/product/organic-rice-malt-syrup. Retrieved on: 2015-03-12. (Archived by WebCite® at http://www.webcitation.org/6WzMOqzhr)

29. Clifford J. & Maloney, K. Sugar and Sweeteners . Colorado State University Extension. 2016-01-15. Retrieved from:http://extension.colostate.edu/topic-areas/nutrition-food-safety-health/sugar-and-sweeteners-9-301/. Retrieved on: 2016-09-15. (Archived by WebCite® at http://www.webcitation.org/6kXB2TmlZ)

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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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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👇

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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.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

alittlebityummy

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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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