Just three ingredients and ready in no time, this Low FODMAP Raspberry Chia Jam is an easy and nutritious way to add real food flavor to Low FODMAP toast.
Not only is this Low FODMAP Raspberry Chia Jam just three ingredients (two if you omit the maple syrup), but it's also ready in no time and perfect for a quick, nutritious way to add some flavor to a FODMAP-friendly English muffin or low FODMAP toast.
Many commercial jams and jellies are packed with sugar and may not be FODMAP-friendly. This Low FODMAP Raspberry Chia Jam has minimal added sugar (in the form of maple syrup), which you can easily omit for a no-sugar-added option if you prefer.
I also decided to add chia seeds because they provide a boost of nutrition by adding a small amount of fiber and plant-based omega-3 fatty acids to this jam.
Shopping List
To make this easy low FODMAP jam, add these ingredients to your shopping list:
- Raspberries - 40 grams (about 10 raspberries for me)
- Chia seeds - 1 teaspoon
- Optional: Pure maple syrup - 1 teaspoon (or more to taste)
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Chia seeds have a low FODMAP serving of 2 tablespoons or 24 grams. Larger servings contain high amounts of fructans.
Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.
Raspberries are low FODMAP in servings of ⅓ cup or 58 grams. Larger servings contain moderate to high amounts of fructans.
Instructions
To make this low FODMAP raspberry chia jam, simply:
Step 1: Mash raspberries with a fork in a small bowl until a jam-like consistency forms.
Step 2: Stir in chia seeds and add maple syrup (adjusting to taste).
Serve or let sit 10 minutes to allow time for chia seeds to soften before serving.
Serve this with
Consider serving this jam on:
- Toasted low FODMAP bread with peanut butter (or sunflower seed butter, if peanut-free)
- I like Food for Life Brown Rice English Muffins (pictured) or Schär Deli-Style Seeded Bread
- Lactose-free yogurt
Similar recipes
- Low FODMAP Raspberry Vanilla Chia Pudding
- Low FODMAP Lemon Raspberry Overnight Oats
- Low FODMAP Pumpkin Pie Oatmeal
Recipe
Low FODMAP Raspberry Chia Jam
- Total Time: 15 minutes
- Yield: 1
- Diet: Low Lactose
Description
Just three ingredients and ready in no time, this Low FODMAP Raspberry Chia Jam is an easy and nutritious way to add real food flavor to Low FODMAP toast.
Ingredients
- 40 grams raspberries (about 10 raspberries)
- 1 teaspoon chia seeds
- 1 teaspoon pure maple syrup, optional (or add more to taste)
Instructions
- In a small bowl, mash raspberries with a fork until jam-like consistency forms.
- Stir in chia seeds and add maple syrup (adjusting to taste preferences).
- Serve, or let sit 10 minutes to allow time for chia seeds to soften before serving.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients. For more information on specific ingredients, please refer to the Monash FODMAP app or check out the "Low FODMAP Notes" section in the blog post (above the recipe).
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Spread
- Method: No Cook
- Cuisine: American
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Angelina Lopez says
Hi,
Can you make this recipe with any fruit?
Gail says
Hi.....how long will this jam last? do I put it in the fridge once made? Many thanks!
Emily says
Hi Gail! I usually eat it the same day, but I'd say up to 3 to 4 days stored in the fridge. 🙂
Amy Jones says
Hi Emily! Glad to have found your blog. And the raspberry chia jam looks delicious! Would like to try it!
I'm just learning more about the low FODMAP diet myself after being diagnosed with IBS recently.
For starters, I've found the Monash app very helpful too! I also use a free app from a fodmap company called casa de sante for my meal plans . https://casadesante.com/blogs/low-fodmap-life/best-fodmap-apps
Surely FODMAP Friendly apps had been a big help. Thanks and great info here! Thank you!
Emily says
Welcome, Amy! Glad you find the Monash app and Casa de Sante's meal plans helpful. Thanks for stopping by!
Katie says
I've read a lot of good stuff about chia seeds and raspberry is my favorite. This is a perfect combination for me. Thanks for sharing the recipe. Very easy to do. A healthy way to start my breakfast.
Emily says
My pleasure, Katie! I agree it's a great way to start our day!