What Jams Are Low in FODMAP? A Guide to Gut-Friendly Fruit Spreads

According to Monash University, strawberry and raspberry jams are considered low FODMAP in specific serving sizes. Navigating the world of spreads can be tricky when following a low FODMAP diet, but finding what jams are low in FODMAP doesn't have to be a guessing game.

Quick Summary

An overview of safe, low FODMAP jams and spreads, detailing the low FODMAP fruits and sweeteners to look for. Includes tips for navigating food labels, understanding serving sizes, and creating homemade options.

Key Points

• Check Labels: Avoid commercial jams with high-fructose corn syrup, agave, or sugar alcohols like sorbitol and xylitol.

• Choose the Right Fruit: Opt for jams made from low FODMAP fruits such as strawberries, raspberries (in limited servings), oranges, and pineapple.

• Use Safe Sweeteners: Safe sweeteners for low FODMAP jams include table sugar (sucrose), maple syrup, and glucose.

• Consider Certified Brands: For guaranteed peace of mind, purchase products certified by Monash University, like FODY Foods jams.

• Try Homemade Jam: Making your own jam with low FODMAP ingredients, like a strawberry chia jam, gives you complete control over what goes in it.

• Practice Portion Control: Even with low FODMAP jams, sticking to recommended serving sizes (around 2 tablespoons) is important to avoid symptoms.

• Marmalade is an Option: Orange marmalade is a suitable low FODMAP jam alternative for those who enjoy citrus flavors.

Understanding FODMAPs and Jam

FODMAPs are a group of fermentable carbohydrates that can cause digestive distress in individuals with sensitive guts, such as those with Irritable Bowel Syndrome (IBS). For jam, the primary FODMAP concerns are excess fructose from certain fruits and polyols from artificial sweeteners. Fruits vary widely in their FODMAP content, and the concentration of fruit in jam can change its FODMAP level. Careful label reading and portion control are key to enjoying jams without discomfort.

Low FODMAP Fruits for Jam

The foundation of a low FODMAP jam is, of course, the fruit. Several delicious fruits are low in FODMAPs and make excellent jam candidates.

• Strawberries: A classic and consistently reliable low FODMAP fruit, making strawberry jam a safe and delicious choice.
• Raspberries: Low FODMAP in servings up to 30g (around 2 Australian tablespoons), raspberries offer a tangy flavor. Be mindful of seeds if they are a personal irritant.
• Blueberries: A good option for jam, as blueberries are considered low FODMAP.
• Oranges: Used to make marmalade, oranges are a suitable citrus base for a low FODMAP spread.
• Pineapple: A tropical choice that is low FODMAP in standard servings and works well for jams.
• Passionfruit: A unique and delicious tropical option for a low FODMAP jam.

Sweeteners and Other Ingredients to Watch For

While the fruit is important, what’s added to the jam can introduce hidden FODMAPs.

• Safe Sweeteners: Regular granulated sugar (sucrose) and pure maple syrup are considered low FODMAP and safe in moderation. Glucose syrup is also a low FODMAP alternative.
• Avoid: High-fructose corn syrup, agave syrup, and honey are all high in FODMAPs and should be avoided. Additionally, check the label for polyols (ending in '-ol'), such as sorbitol or xylitol, commonly found in 'sugar-free' jams.
• Pectin: The thickening agent pectin is not a FODMAP. However, high amounts of pectin can cause digestive upset in sensitive individuals, so moderation is still advised.

Low FODMAP Jam Options: A Comparison

To help simplify your choices, here is a comparison of jam types and their suitability for a low FODMAP diet:

Jam Type	FODMAP Status	Considerations	Recommended For
Strawberry Jam	Low FODMAP (Certified)	Check labels for high-fructose corn syrup; stick to certified brands like FODY Foods.	Most individuals on a low FODMAP diet.
Raspberry Jam	Low FODMAP (Serving Size)	Safe in servings of 2 Australian tablespoons; moderate levels of fructans over this amount.	Those who enjoy a tart flavor and can tolerate seeds.
Orange Marmalade	Low FODMAP (Serving Size)	A good citrus option, check labels for high-fructose corn syrup.	Citrus lovers looking for a savory-sweet spread.
Blueberry Jam	Low FODMAP (General)	Check labels for any added high FODMAP fruits or sweeteners..	Adding to yogurt or on toast.
Mixed Berry Jam	High FODMAP (Generally)	Often contains high FODMAP fruits like blackberries, so it is best to avoid unless certified low FODMAP.	Best to avoid unless certified low FODMAP.
Sugar-Free Jam	High FODMAP Risk	Frequently contains high FODMAP polyols, so always check the ingredient list carefully.	Not recommended unless confirmed to be free of polyols.

Navigating Commercial Jams and Certified Options

When buying jam at the store, becoming a label detective is essential. Many standard jams contain high-fructose corn syrup or concentrated fruit juices, both of which are high in FODMAPs. Look for brands that list their ingredients clearly and use low FODMAP fruits and sugars.

For extra peace of mind, seek out products certified by Monash University or the FODMAP Friendly program. These brands have been lab-tested and are guaranteed to be low FODMAP in the stated serving sizes. FODY Foods is a well-known brand with a line of certified low FODMAP jams, including strawberry, blueberry, and raspberry flavors.

Making Your Own Low FODMAP Jam at Home

For the ultimate control over ingredients, making homemade low FODMAP jam is a fantastic option. This allows you to customize the sweetness and avoid all hidden FODMAPs. A simple, no-cook chia seed jam is particularly easy to make.

Recipe for Low FODMAP Strawberry Chia Jam

• Ingredients: 1 cup chopped strawberries, 2 tablespoons maple syrup, 1 tablespoon lemon juice, 2 tablespoons chia seeds.
• Instructions:
  1. Heat the chopped strawberries, maple syrup, and lemon juice in a small saucepan over medium heat until the fruit softens.
  2. Use a fork or potato masher to break down the fruit to your desired consistency.
  3. Remove from heat and stir in the chia seeds.
  4. Transfer to a glass jar and let it cool. The jam will thicken as it cools. Store in the refrigerator for up to a week.

Conclusion

Enjoying jam on a low FODMAP diet is absolutely possible with a little knowledge and preparation. By focusing on jams made from low FODMAP fruits like strawberry, raspberry, and orange, and ensuring they are sweetened with safe options like sugar or maple syrup, you can minimize digestive symptoms. Checking for high-FODMAP ingredients like high-fructose corn syrup and polyols is crucial when buying commercial brands. For guaranteed safety, look for Monash-certified products or try your hand at a homemade low FODMAP chia jam. With these guidelines, you can savor your toast, yogurt, and other favorites with a gut-friendly and delicious spread.

Learn more about managing your gut health with FODMAPs at the Monash University website.

Frequently Asked Questions

Can I have strawberry jam on a low FODMAP diet?

Yes, strawberry jam is typically low FODMAP in a serving of about 2 tablespoons (40g), provided it is not sweetened with high-fructose corn syrup.

What sweeteners should I avoid in jam?

Avoid sweeteners such as high-fructose corn syrup, agave, and honey. Also, be wary of 'sugar-free' jams that contain polyols like sorbitol or xylitol.

Are 'sugar-free' jams low FODMAP?

No, 'sugar-free' jams often use high FODMAP polyol sweeteners and are generally not low FODMAP. Always read the ingredients list to confirm.

Is raspberry jam low FODMAP?

Raspberry jam is low FODMAP in a 2-tablespoon (40g) serving. However, it becomes moderate in fructans at a slightly larger serving size, so portion control is important.

What about other berry jams like blueberry or mixed berry?

Blueberry jam is a low FODMAP option. Mixed berry jams should be avoided unless certified, as they often contain high FODMAP fruits like blackberries.

Can I make my own low FODMAP jam at home?

Yes, making jam at home with low FODMAP fruits (like strawberries) and safe sweeteners (like maple syrup or sugar) is a great way to control ingredients.

Where can I find certified low FODMAP jams?

Brands like FODY Foods offer a variety of jams that are tested and certified as low FODMAP by Monash University, which can be purchased online or in some specialty stores.