Chia jam has been all the rage for a while now, but on the whole I’ve failed to see the attraction. However, when eating a low FODMAP diet, one of the things you need to watch out for is high FODMAP jams. A low FODMAP jam is a jam which is made with a suitably low FODMAP fruit, such as raspberries or strawberries, and is made with sucrose or glucose syrup. High FODMAP jams have got added fructose, high fructose corn syrup, glucose-fructose syrup, honey, agave syrup, sorbitol, mannitol, xylitol, maltitol, erythritol and isomalt.
You can buy ready-made jams from the supermarket which don’t have any of these ingredients added in, but they tend to be on the pricier side of the market and don’t always have a taste which justifies their price point. This is where making your own jam comes in.
Although jam is normally made by boiling fruit with pectin-laden sugar, it’s quite easy to make a healthier alternative by utilising the absorbent power of chia seeds. Chia seeds are nutritional powerhouses that are full of omega-3 fatty acids as well as calcium, iron and magnesium. They also have the incredible ability to absorb up to 12 times their own weight in liquid, so when combined with mashed fruit and a little sugar they form a fruity compote-like jam.
These properties make chia seeds ideal for making your own homemade fruit jams, with the quantities below producing roughly 8-10 low FODMAP serving portions of 2 tbsps per person. I made a maple and raspberry chia jam, but you could substitute the raspberries for blueberries, strawberries, kiwis, pineapple or pomegranate. You could also add fresh mint leaves into your jam if you like, to add a zingy freshness.
This maple and raspberry chia jam is really easy to make, but is also very rewarding to taste. It’s a brilliant way to incorporate fresh fruit into your diet and the jam can be used on top of toast, pancakes or swirled through porridge or overnight oats. It’s fresh, vibrant and full of flavour. It’s everything you could want in a jam really.
200g fresh raspberries (or blueberries)
2 tbsps chia seeds
2-3 tbsps maple syrup (to taste)