Is molasses low FODMAP?

High FODMAP, usually limited

Molasses is high FODMAP and is usually limited during the elimination phase.

High FODMAP

FructoseFructan

Last reviewed October 24, 2026

Molasses on a low FODMAP diet

Leave molasses out during the elimination phase, which usually lasts two to six weeks.
Look for a low FODMAP alternative in the same food group, or check one in our FODMAP checker.
High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.

Which FODMAPs are in molasses

Fructose: Excess fructose means the food has more fructose than glucose. That extra fructose is absorbed less efficiently and can draw water into the bowel. Read more about fructose malabsorption.

Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.

Other sweeteners

Common questions

Is molasses low FODMAP?

Molasses is high FODMAP and is usually limited during the elimination phase. It contains excess fructose and fructans.

Which FODMAPs are in molasses?

Molasses contains excess fructose and fructans. Excess fructose means the food has more fructose than glucose. That extra fructose is absorbed less efficiently and can draw water into the bowel.

Can I have molasses during the low FODMAP elimination phase?

It's usually best left out during elimination and tested later, during reintroduction.

How do I test molasses during reintroduction?

Molasses belongs with the excess fructose group, which is often tested with honey or mango. Test one group at a time, starting small and increasing over a few days, and note how you feel.

Molasses in our guides

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