Which jam is less acidic for a sensitive stomach?

October 21, 2025 •

4 min read

According to a study on fruit jam samples, pH values can vary significantly, ranging from 2.91 for some strawberry jams to 3.47 for certain cherry jams. Selecting a jam can be a difficult choice for those managing acid reflux or a sensitive stomach, but understanding which jam is less acidic is key to enjoying this sweet spread without discomfort. Low-acid fruit choices include ripe peaches, pears, and apricots, which can be made into delicious jams that are gentle on the digestive system.

Quick Summary

The acidity of jam is determined by the fruit's pH level. Jam made from ripe, low-acid fruits like peaches, pears, and apricots is a better option for those with stomach sensitivities. Ingredients like added citric acid can increase a jam's acidity, so checking labels is important.

Key Points

Pear, Peach, and Apricot Jam are less acidic: These jams are made from fruits with naturally higher pH levels, making them gentler on the digestive system.
Look for low-pectin, low-sugar recipes: Pectin requires an acidic environment to gel. Opting for recipes that use less or a different type of pectin and minimal added sugar can result in a less acidic final product.
Ripe fruit is less acidic: Using perfectly ripe or slightly over-ripe fruit is a natural way to reduce the acidity of homemade jam, as fruit becomes sweeter and less tart as it matures.
Check for added citric acid: Many commercial jams add citric acid to help with gelling and preservation. Reading the ingredient list can help you avoid excessively tart options.
Consider your food pairings: Pairing jam with neutralizing foods like oatmeal, whole-grain toast, or yogurt can help balance the overall acidity of your meal.
Home canning requires caution: When making low-acid jams at home, follow tested recipes carefully to ensure food safety, as proper acidity is crucial for preventing botulism.

For individuals managing conditions like acid reflux or GERD, the simple pleasure of a PB&J sandwich can be fraught with concern. The good news is that not all jams are created equal when it comes to acidity. By choosing jams made from naturally lower-acid fruits, you can still enjoy this classic treat without the burn. The key is understanding the pH scale and how it relates to different fruits.

The Science of Jam Acidity

The pH scale is a measure of how acidic or basic a substance is. It runs from 0 to 14, with 7 being neutral. Anything below 7 is acidic, and anything above 7 is basic (alkaline). For jams, the pH level is crucial for both flavor and shelf stability. Commercial jams and jellies often have a pH between 2.8 and 3.5 because this range is necessary for pectin to gel properly and to prevent the growth of harmful bacteria like Clostridium botulinum.

Naturally high-acid fruits, such as lemons, raspberries, and many types of berries, will result in a more acidic jam. Conversely, jams made from low-acid fruits will have a higher pH, making them milder and less likely to trigger symptoms for those with a sensitive stomach.

Low-Acid Fruit Options for Jam

When seeking a less acidic jam, the first step is to focus on the base fruit. Fruits that are naturally lower in acid are the best starting point. In general, over-ripe fruits tend to be less acidic than under-ripe ones.

Apricot Jam: The pH of apricots is typically in the 3.4–4.0 range, which is considerably less acidic than many berries. When made into jam, and without excessive added citric acid, it can be a great low-acid option.
Peach Jam: Peaches are another excellent choice for a less acidic jam, with a pH usually between 3.4 and 3.6. A perfectly ripe, sweet peach makes a naturally delicious and gentle jam.
Pear Jam: Pears have a higher pH, often ranging from 3.6 to 4.0, making them one of the least acidic fruits for jam. Pear jam often has a soft, delicate flavor that is easy on the stomach.
Fig Jam: Figs are a very low-acid fruit, which may require a longer processing time for safe canning. This can be a very sweet, rich, and stomach-friendly jam choice.
Sweet Cherry Jam: As indicated in research, sour cherry jam may have a pH of around 3.47, but sweeter cherry varieties will be less acidic.

The Importance of Ingredients and Processing

Beyond the fruit itself, other factors influence a jam's final acidity. Pay close attention to these when choosing or making your own low-acid jam.

Added Acids: Most commercial and homemade jam recipes include an added acid, typically lemon juice or citric acid. This is primarily for two reasons: flavor balance and ensuring proper gelling, especially when using low-pectin fruits. When buying jam, check the ingredient list for added citric acid, as a large amount will increase the acidity. When making your own low-acid jam, you can use a no-sugar-needed pectin, which often includes the necessary acidity for gelling, allowing you to control the overall tartness.

Ripeness of Fruit: As mentioned, fruit ripens, its acidity decreases and its sugar content increases. Using fully ripe or even over-ripe fruits is a simple hack to reduce the final acidity of your jam. This is especially true for fruits like plums and certain berries, where the tartness mellows with ripeness.

Comparison Table: Acidity of Common Jams


Jam Type	Typical Fruit pH Range	Relative Acidity	Best For Sensitive Stomachs?
Pear	3.6–4.0	Very Low	Yes
Fig	6.3–6.6 (fruit)	Very Low	Yes
Peach/Apricot	3.4–4.0	Low	Yes
Sweet Cherry	~3.47 (some variants)	Low to Medium	Good
Blueberry	3.1–3.4	Medium to High	Proceed with Caution
Strawberry	3.0–3.5	Medium to High	Proceed with Caution
Raspberry	3.2–3.6	Medium to High	Proceed with Caution
Orange Marmalade	3.0–4.0 (fruit)	Very High	No

Tips for Enjoying Jam with a Sensitive Stomach

Choose the right jam: Opt for apricot, peach, pear, or fig jam for the lowest acidity. Search for artisanal brands that list minimal or no added citric acid.
Make it at home: When you make your own jam, you have full control. Use very ripe, low-acid fruits and a low-sugar or no-sugar pectin to control the pH and sweetness. A recipe for Pear-Vanilla Jam is an excellent place to start.
Moderate your intake: Even with a low-acid jam, portion control is important. Excess sugar can sometimes trigger reflux symptoms.
Pair wisely: A low-acid jam is even safer when paired with a non-acidic food. For instance, pairing a slice of whole-grain toast with low-acid pear jam can help buffer the stomach.
Use neutralizers: Eating jam with other neutralizing foods like yogurt can also help balance the overall pH of the meal.

Conclusion

While many popular jams, particularly those made from berries and citrus, are quite acidic, plenty of delicious and less-acidic options are available. By choosing jams made from low-acid fruits like pears, peaches, and figs, and by being mindful of added ingredients, individuals with sensitive stomachs can still enjoy this classic condiment. For the ultimate control, making your own jam from carefully selected ripe fruits is the best approach. Making informed choices about your food empowers you to manage your health while still indulging in the flavors you love. For more resources on low-acid eating, consider exploring authoritative sites on nutritional health.

Outbound Link: For more information on managing acid reflux through diet, visit a reliable health resource like the National Institutes of Health.

Sources: The information provided is based on a review of various sources, including studies on jam storage and analyses of fruit pH levels. The pH values cited are typical ranges and can vary depending on the ripeness of the fruit and processing methods.

A Note on Safety

It is important to remember that for safe home canning, some fruits require added acid to prevent botulism. Always follow a research-tested recipe from a reliable source like a university extension, especially when dealing with low-acid ingredients. If you are new to canning, this is a critical safety step.

Frequently Asked Questions

Jams made from citrus fruits (like oranges and lemons), cranberries, and many berries such as raspberries and strawberries are typically the most acidic.

Yes, making your own jam is the best way to control acidity. Use naturally low-acid fruits like ripe peaches, pears, or figs, and use a pectin formulated for low-sugar recipes, which will not require the addition of extra acid.

Strawberry jam is generally considered high-acid, with a pH often ranging from 3.0 to 3.5. However, the exact acidity can vary by brand and ripeness of the fruit. For individuals with severe acid reflux, it is often best to avoid strawberry jam.

Added sugar itself does not directly lower the acidity (pH) of a jam. However, it can influence flavor perception and often works alongside pectin and acid to create the proper set.

Yes, as fruits ripen, their sugar content increases and their acidity decreases. Using very ripe or slightly over-ripe fruit is a simple way to reduce the overall acidity of a jam.

Acid is added to jams and jellies for two main reasons: it is required for the pectin to properly gel and set, and it helps preserve the product by inhibiting the growth of harmful bacteria like Clostridium botulinum.

Yes, fig preserves are an excellent low-acid alternative. Figs are one of the least acidic fruits, resulting in a very mild and stomach-friendly preserve.