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 1x


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 teaspoon chia seeds 
  • 1 teaspoon 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.

  • Category: Spread
  • Method: No Cook
  • Cuisine: American

Keywords: Plant-based, fruit, chia seeds, fruit spread