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Molasses
Saccharum officinarum extract
High FODMAP
High in Fructans
Portion Sensitive
Dark brown liquid molasses in a glass jar

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1 tablespoon (20g)

Safe Serving Size: 1 teaspoon (5g)

Active Compounds: Contains concentrated fructans and excess fructose from sugar cane processing

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in fermentable sugars that can cause significant digestive issues

Specific symptoms: Bloating, gas, abdominal pain, and possible diarrhea

Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

maple syrup

Maple syrup

corn syrup

Corn syrup

rice milk

Rice milk

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Heat processing concentrates FODMAPs

Refinement increases sugar concentration

Stacking Considerations

Avoid combining with:

  • honey
  • agave nectar
  • dates
  • figs

Safe complementary foods: Can be used in very small amounts with low FODMAP grains and proteins

Reintroduction Guidelines
  1. Start with 1/4 teaspoon (5g) mixed in warm water
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/2 teaspoon
  4. Maximum test portion should not exceed 1 tablespoon

Signs of success: No digestive symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • brown bread
  • barbecue sauce
  • marinades
  • gingerbread
  • brown sugar

Alternative names: blackstrap molasses, treacle, dark treacle, sugar cane molasses

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Amount consumed
  • Individual sugar tolerance

Tip: Keep a food diary to track your personal tolerance levels and reactions