Low FODMAP Raspberry Chia Jam

Low FODMAP Raspberry Chia Jam

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.

Low FODMAP Raspberry Chia Jam

I recently discovered a low FODMAP and dairy-free English muffin made by Food For Life and I am obsessed. My go-to breakfast is typically savory. And in general, I prefer to eat breakfast items that are on the less sweet side of the spectrum. This includes baked goods, like English muffins or croissants. 

Growing up I loved English muffins for both their taste and texture. They’re one food that I have truly missed over the years as I’ve transitioned into a gluten-free, dairy-free, FODMAP-modified lifestyle. Yes, there are gluten-free English muffins, but all of them I had looked at, contained milk products.  

Low FODMAP Raspberry Chia Jam

Serving Suggestions

So, I had all but given up hope until I randomly picked up the Food For Life Brown Rice English Muffins at the grocery store and saw that, not only were they dairy-free, but they were also FODMAP-friendly! Mini happy dance in aisle five. YAY! 🙂

Needless to say, my go-to low FODMAP breakfast has temporarily been replaced by toasted Food For Live English muffins. I top them with SunButter** and either a mashed banana (low FODMAP in 56-gram portions, about ½ a medium banana) or this quick and easy Low FODMAP Raspberry Chia Jam.

**SunButter or sunflower seed butter, to my knowledge, has not been tested for FODMAP content. However, sunflower seeds are considered low FODMAP in 2 tsp or 6-gram servings. I personally tolerate sunflower seed butter better than peanut butter and choose to include it in my lifestyle. However, if you’d like to keep this meal idea strictly low FODMAP, I would suggest using peanut butter. Peanut butter is considered low FODMAP in servings of 2 tablespoons or 32 grams.

Low FODMAP Raspberry Chia Jam

About this Low FODMAP Raspberry Chia Jam

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.

Low FODMAP Raspbery Chia Jam

Using the Monash FODMAP App

Finally, I wanted to remind y’all to 1) download the Monash app, if you don’t have it already (it has the most up-to-date, reliable, and research-based information on FODMAPs coming straight from Monash University where the “diet” was developed) and 2) click into the foods on the Monash app. You may find you’re able to include a lot more of your favorite foods on the low FODMAP elimination phase by doing so.

Example: With the understanding that this may change (as technology changes), currently (as of September 2018) when you click into the app, raspberries appear high in FODMAPs (red). But, if you click further into the actual listing for raspberries, you will see red, yellow, and green serving sizes. This shows us that raspberries can be enjoyed “safely” in a low FODMAP serving size of 60 grams.  

Low FODMAP serving sizes for raspberries in Low FODMAP Raspberry Chia Jam

Low FODMAP Raspberry Chia Jam

Low FODMAP Raspberry Chia Jam

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 mins
  • Cook Time: 0 mins
  • Total Time: 15 mins
  • Yield: 1
  • Category: Jam
  • Method: No Cook
  • Cuisine: American


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.


  • 40 grams raspberries (about 10 raspberries for me)
  • 1 tsp. chia seeds 
  • 1 tsp. pure maple syrup, optional (or add more to taste)


  1. In a small bowl, mash raspberries with a fork until jam-like consistency forms.
  2. 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.


Raspberries: A low FODMAP serving is 60 grams or 30 berries. I find a 60-gram serving to be more like 15-20 commercially-grown berries (like Driscoll) in the US.

Chia Seeds: A low FODMAP serving is 2 tablespoons or 24 grams.

Keywords: Plant-based, fruit, chia seeds

I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.


  1. 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!

  2. 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.

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