Is Apricot Jam Low FODMAP?

Whether it’s spread through a cake or smeared over toast, apricot jam can bring a natural sweetness to a variety of sweet treats and snacks. But the question is can you still consume apricot jam when following a low FODMAP diet or not?

The Quick Answer

Apricot jam is not low FODMAP, unfortunately, and must be avoided by anyone following a low FODMAP diet. Both apricots and a lot of jams are high FODMAP foods so a jar of apricot jam is a double whammy of FODMAP.


Apricot Jam on a FODMAP Diet

Apricot jam is one of the highest FODMAP foods you could consume, especially if the jam you’re considering has been sweetened with high fructose corn syrup. In this article, we’ve taken a close look at why you need to avoid apricot jam but also what you can have instead.

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Why Apricot Jam Must be Avoided

Apricots, like most pitted fruits such as cherries and plums, must be avoided for anyone on a low FODMAP diet. They are very high in fructose which is something that is to be avoided. Additionally, a lot of jam producers unfortunately artificially sweeten their jams with corn syrup. This corn syrup is often high in fructose which gives you even more of the stuff you don’t want.

You probably don’t need to be told that avoiding high fructose foods when following a low FODMAP diet is a must. Studies suggest that any food that contains more fructose than glucose should be avoided as they are classified as high fructose.

Low FODMAP Jam Recipe

You may have to agree to give up your chance on ever eating apricots again – jam or no jam – but that doesn’t mean you have to gnaw away on dry toast with a deliciously fruity and sweetened topping. You can throw together some homemade jam that’s suitable for anyone following a low FODMAP diet in no time at all:


  • Around 50g raspberries
  • 1tsp chia seeds
  • 1tsp maple or golden syrup


  1. Place your raspberries into a pan over a low heat and mash with a fork. You want to really break the raspberries up. The heat will help release some of the juices from the raspberries making this somewhat easier.
  2. Tip in your chia seeds and add your syrup. You want to give your jam a little sweetness.
  3. Remove from the heat and continue to stir.
  4. Spoon your jam out of the pan and into a bowl and allow it to cool to room temperature. The chia seeds will soften whilst helping to thicken your jam up.
  5. Once cooled, serve on toast.

Chia Seeds Low FODMAP Jam

Most jams take hours to make and then can be stored in the fridge for several months. This jam isn’t like your traditional jams. Instead, you can use it almost instantly and it takes just 20 minutes to put together.

Low FODMAP Apricot Jam Alternatives

Whether it’s sandwiched between two cakes or spread over toast, there’s nothing quite as pleasing as a sweet, fruity jam. The problem is, most jams are artificially sweetened with high fructose corn syrup which is high FODMAP. So what alternatives are there?

Strawberry Jam: You will need to spend time going through the supermarket shelves to check the labels, but there are some strawberry jams out there which have not been plied with endless quantities of high fructose corn syrup. Strawberries are one fruit that is naturally low in fructose and therefore low FODMAP.

Marmalade: Everything from above about strawberry jam can actually be applied to marmalade. It’s just a case of finding a brand which is suitable.

Almond Butter: If you fancy something a little different atop your toast, then try almond butter. If consumed in low quantities (1tbsp per serving) it is low FODMAP. 1tbsp should be plenty to spread across a piece of toast.

Quick Summary

So I think it’s safe to say that apricot jam is not low FODMAP. In fact, it is jam-packed (sorry) full of high FODMAPs. That’s why, if you’re following a low FODMAP diet, you need to avoid apricot jam completely.

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