This simple low fodmap strawberry jam is made with fresh strawberries blended with maple syrup, chia seeds, fresh lemon juice, and vanilla extract to make the best low fodmap jam that is easy, delicious, and nutritious! This jam is a suitable low fodmap spread that tastes great on toasted low fodmap bread with a tbsp of goat cheese spread underneath for an easy breakfast that is super yummy!
I usually love making smoothies in the morning, but in the cold Canadian winter months, I crave warmer foods. I have been loving toasted gluten-free bread topped with goat cheese and homemade jams such as this low fodmap strawberry jam or homemade apple sauce. Mmm!
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If you are on the low fodmap diet to manage irritable bowel syndrome, you will love this fodmap-free jam that is much healthier than commercial jams. The natural flavor of strawberries sweetened with maple syrup yields the best-tasting jam free of refined sugar. Maple syrup is one of my favorite low fodmap sweeteners with a lower glycemic index than white and brown sugar.
Strawberry jam ingredients
- 3 tbsp maple syrup
- 2 cups strawberries
- 2.5 tbsp chia seeds
- 2 tbsp lemon juice
- 1 tsp vanilla extract (low fodmap in a serving size of 1 tbsp
Is jam low fodmap
This strawberry jam is low fodmap as strawberries are a low fodmap fruit. Five medium strawberries are low fodmap, but six or more strawberries are high in the fodmap fructose. The jam is sweetened with maple syrup which is low fodmap in a serving size of 2 tbsp.
Two tablespoons of chia seeds are used to thicken this jam, and it has been tested by the Monash university to be low fodmap. All the ingredients in the low fodmap jam recipe are suitable for the low fodmap diet when consumed in the appropriate serving sizes.
Strawberries shrink once blended and boiled, so it can be hard to judge a low fodmap serving size but strawberry jam sweetened with sucrose has been tested by Monash university to be low fodmap, but the serving size is only 2 tbsp. If you are on a strict low fodmap diet (which I don’t recommend long term for anyone), stick to a serving size of 2 tbsp.
You can swap the strawberries in this low fodmap jam recipe with other low fructose fruits that are low fodmap to make various flavored jams using this simple chia seed jam recipe.
Not all jams are low fodmap, though, and you have to be careful when purchasing commercial jams that contain sneaky fodmaps, such as high fructose corn syrup. Storebought jams also contain a high amount of sugar which strips the body of vital minerals and nutrients such as magnesium and b vitamins needed to metabolize glucose.
How to make low fodmap strawberry jam
Making this low fodmap jam recipe is super easy. Chop up 2 cups of fresh strawberries, then place in a Vitamix blender with the chia seeds, maple syrup, lemon juice, and vanilla extract. Blend into a smooth consistency, then transfer it into a medium size pot and bring to a simmer.
Let the strawberries simmer for 10 minutes with the lid off to evaporate some of the juices. Simmering will help to yield a thicker jam. After 10 minutes, turn the heat off and let the jam sit in the pot for another 10 minutes or until it cools down, then transfer it to an airtight container for storage in the fridge. My personal favorite is glass mason jars.
Once the jam has cooled down in the fridge and the chia seeds have had time to absorb the fluid, the homemade strawberry jam thickens up beautifully. The jam will last for at least a week in the fridge. If you don’t use up the low fodmap jam within a week, I suggest storing the jam in small glass jars in the freezer, where you can pull out a small jar of jam to defrost and use up in the following week.
You can also use frozen strawberries to make this jam. First, just thaw the strawberries before blending. For a smoother textured jam blend the chia seeds really well when blending. For a chunkier textured strawberry chia jam, you can blend all the ingredients without the chia seeds and add the chis seeds to the pot to thicken the jam. Chia seeds yield a crunchy berry like textured jam that tastes amazing!
Ways to use the homemade strawberry jam
- mix with low fodmap greek yogurt
- enjoy on low fodmap toast or rice crackers with goat cheese or butter
- top these low fodmap pancakes with the strawberry jam
- spread on low fodmap crackers with cheese as a delicious appetizer or snack
Nutritional benefits of the low fodmap strawberry jam
According to cronometer, this strawberry jam is a great source of B vitamins, especially B2, B6, and folate.it is also exceptionally high in vitamin C, K, and manganese. Vitamin C is a crucial nutrient for optimal immune health and is one of the best nutrients for histamine intolerance.
Manganese is the co-factor for the SOD enzyme, a primary antioxidant enzyme in the body essential for breaking down damaging creative oxygen species that cause inflammation. I did genetic testing and found out that I had SNPs in the SOD gene and therefore love foods high in manganese as it helps to support the function of the SOD gene.
This low fodmap strawberry jam with chia seeds also contains good amounts of magnesium, essential for metabolizing the carbohydrates in this jam. Magnesium deficiency is associated with obesity, insulin resistance, and many other health problems. Getting magnesium in your diet is essential for the function of over 300 plus enzymes in the body.
The jam also contains decent amounts of calcium, phosphorus, selenium, zinc, iron, copper, and potassium.
Cronometer is a fantastic app for tracking your micronutrient intake. Vitamins and minerals are essential for optimal health, and using cronometer to track your nutrient intake is a great way to determine if you are meeting your body’s nutritional needs.
This low fodmap jam tastes delicious and will help to meet your daily nutritional needs!
Also, be sure to sign up for my gut health guide and gain access to my FREE resource library with recipe E-books for SIBO and IBS.
Low Fodmap Strawberry Jam with Chia Seeds
- 1 High speed blender
- 1 pot
- 1 Chopping board
- 2 cups chopped strawberries
- 2 tbsp lemon juice
- 2.5 tbsp chia seeds
- ½ tsp vanilla extract
- 3 tbsp maple syrup
- Chop strawberries into small chunks. Measure all ingredients and place into a high speed blender such as the vitamix. Blend on low using the tamper to press the strawberries down if needed. Blend into a smooth texture.
- Transfer the blended ingredients into a pot and bring to a boil then turn down to a simmer. Let all the ingredietns simmer for 10 minutes then turn off the heat. Let the jam cool down before transferring it into mason jars to store in the fridge.
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