Most store bought jams have high FODMAP ingredients like high fructose corn syrup, fruit juice concentrates or sugar alcohols. This simply delicious Low FODMAP Raspberry Jam recipe is the perfect alternative.
Jams are delicious with gluten free toast and almond or peanut butter, on a low FODMAP English muffin, swirled into coconut or lactose free yogurt, with granola or on top of pudding. Adding chia to your jam is an easy low FODMAP substitute for pectin or gums (which aren’t high FODMAP but in high portions can still cause bloating) plus, they add lots of great nutrients. This low FODMAP raspberry jam recipe uses chia seeds as a thickener and maple syrup to make it sweet. It’s so quick and simple, and I’m confident it’ll quickly become your go-to recipe for low FODMAP jam!
What You’ll Need:
6 ounces of raspberries (organic are best)
1 tablespoon pure maple syrup
1 heaping tablespoon chia seeds (black or white)
Optional: 1/4 tsp vanilla extract
What You’ll Do:
- Add raspberries to a small sauce pan. Warm the berries until the fruit breaks down a little bit
- Stir in about 1 tablespoon of water and use a fork to crush the berries
- Gently mix in the maple syrup and vanilla (optional)
- Using a wooden spoon, stir the ingredients until they reach a sauce like consistency
- Remove from the heat and allow the jam to cool
- Add in the chia seeds and stir
- Pour the ingredients into a jar and place the jam in the fridge
- Serve with your favorite low FODMAP bread, yogurt or granola
Note: This jam will keep for one week in the fridge
Nutrition Information:
Serving Size 1 Tablespoon (makes about 14 servings)
10 calories, .6 grams fat, 2 grams carbohydrates, .5 grams fiber, 1 gram sugar, .2 grams protein
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Love the recipe. Could I make this with Kumquats instead of raspberries? I’ve been given a bag full and I don’t want to use sugar. Thanks Liz
Hi Liz!
Kumquats are fine to use as long as you watch your serving size. (less than 4 fruits/76 grams)