Low FODMAP Gingerbread Syrup can be used to drizzle over ice cream, yogurt, oatmeal – or use to make a gingerbread latte! You do need fresh ginger for this recipe, and quite a bit of it, but the results are outrageously delicious. Simmered with molasses and spices, your home will smell AMAZING!
Follow our recommended serving size to keep this low FODMAP. Of course, tolerances vary, and you might be able to tolerate more. Read more in our article, What Is A Low FODMAP Serving Size?
This Low FODMAP Gingerbread Syrup recipe doubles and quadruples easily and makes a fantastic host gift. Pick out some pretty jars, tie with a bow, and folks will thank you – again and again!
Is Molasses Low FODMAP?
Molasses is one of those foods that you might hear is low FODMAP, but it all depends on serving sizes. Both Monash University and FODMAP Friendly have lab tested molasses. Neither details what kind. Their low FODMAP serving sizes range from 3 g to 5 g. The Monash suggested amount of 5 g is equivalent to 1 teaspoon. Molasses contains both fructose and fructans.
Our Low FODMAP Gingerbread Syrup serving size is lower than that, which is what makes this recipe low FODMAP.
Read more in our article, High FODMAP Foods with Low FODMAP Serving Sizes.
How To Make Low FODMAP Gingerbread Syrup
Place water, ginger, brown sugar, molasses, cinnamon, cloves, and allspice in a small saucepan and stir to combine.
Bring to a boil over medium heat, stirring a few times. Adjust heat and simmer for 5 minutes.
Turn heat off and let mixture sit for 30 minutes.
Strain syrup and solids through a fine-meshed strainer; discard solids.
Syrup can be refrigerated in an airtight container for 2 weeks.
To use, drizzle over ice cream, oatmeal, or into coffee. You can make a latte by stirring into espresso, adding steamed milk and top with optional whipped cream with extra Gingerbread Syrup drizzle!
How To Make a Gingerbread Latte
To make a latte, you need to start with couple of shots of espresso, made however you prefer. Add them your warmed mug, add steamed milk, stir in a little Low FODMAP Gingerbread Syrup and serve. You can add lightly sweetened whipped cream on top, and drizzle more syrup, if you like, as we did for the pictures.
Can I Make The Gingerbread Latte Dairy-Free?
Yes, you can! Simply use your alt milk of choice, but we do suggest a richer one, such as oat milk. The topping can be whipped coconut cream.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Molasses: There is a lot of confusion surrounding molasses as it is on many high FODMAP lists. Monash University and FODMAP Friendly have both lab tested molasses. FODMAP Friendly has given it a “Fail” at 15 g, but Monash tested smaller portions and gives it as Green Light Low FODMAP serving size at 1 teaspoon or 5 g.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Low FODMAP Gingerbread Syrup
Low FODMAP Gingerbread Syrup can be used to drizzle over ice cream, yogurt, oatmeal – or use to make a gingerbread latte! You do need fresh ginger for this recipe, and quite a bit of it, but the results are outrageously delicious. Simmered with molasses and spices, your home will smell AMAZING!
Low FODMAP Serving Size Information: Makes 1 ⅛ cups (270 ml); serving size 1 tablespoon; 18 servings
Ingredients:
- 1 cup (240 ml) water
- 4- ounces (115 g) fresh ginger, peeled and cut into chunks
- ⅔ cup (141 g) packed light brown sugar
- 1/3 cup (75 ml) unsulphured molasses
- 1 teaspoon ground cinnamon
- ¼ teaspoon ground cloves
- ¼ teaspoon ground allspice
Preparation:
-
Place water, ginger, brown sugar, molasses, cinnamon, cloves, and allspice in a small saucepan and stir to combine. Bring to a boil over medium heat, stirring a few times. Adjust heat and simmer for 5 minutes. Turn heat off and let mixture sit for 30 minutes.
-
Strain syrup and solids through a fine-meshed strainer; discard solids. Syrup can be refrigerated in an airtight container for 2 weeks.
-
To use, drizzle over ice cream, oatmeal, or into coffee. You can make a latte by stirring into espresso, adding steamed milk and top with optional whipped cream with extra Gingerbread Syrup drizzle!
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
• Molasses: There is a lot of confusion surrounding molasses as it is on many high FODMAP lists. Monash University and FODMAP Friendly have both lab tested molasses. FODMAP Friendly has given it a “Fail” at 15 g, but Monash tested smaller portions and gives it as Green Light Low FODMAP serving size at 1 teaspoon or 5 g.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
For More Gingerbread Recipes
We love the flavors of gingerbread. Check out these other low FODMAP gingerbread recipes.
- Gingerbread Caramel Crunch Popcorn
- Gingerbread Cookies
- Gingerbread Muffins
- Sticky Cranberry Gingerbread Cake
- Gingerbread Pancakes
- Gingerbread Streusel Pumpkin Cake
- Lower FODMAP Gingerbread Pear Upside Down Cake
