The best recipe for low-FODMAP Maple Brown Sugar Glazed Ham. This succulent dish is coated in a sweet brown sugar and maple glaze that caramelizes on the edges of the low-FODMAP ham. Perfect for a holiday dinner, Easter lunch or any special occasion.
When purchasing your ham, ensure that the ham does not contain high-FODMAP spices, or honey, and for best results get one with less added water in the cooking process. The ham will typically be cured, and this may contain sodium and nitrates, but does not usually contain high-FODMAP seasonings.
You will enjoy this low-FODMAP Maple Brown Sugar Glazed Ham with my low-FODMAP Sweet Potato Casserole, low-FODMAP Creamy Mashed Potatoes, low-FODMAP Rice-Quinoa and low-FODMAP Glazed Carrots.
Check out over 300 more low-FODMAP recipes on my blog!
Be healthy and happy,
Rachel Pauls, MD
Best Low-FODMAP Maple Brown Sugar Glazed Ham Recipe; Gluten-free
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.
Serves 12-16 or more depending on size of ham used
Prep time 10-15 minutes
Bake time: 2.5 hours
Total time: 2 hours 45 min
Bake 325 F, then 350 F
Ingredients
- 8-12 pound pre-cooked ham (check to ensure no high-FODMAP ingredients in marinade/seasoning)
- can be pre-sliced if desired (I used a pre-sliced ham)
- 2 cups water
For the low-FODMAP Maple Brown Sugar Glaze
- 4 tablespoons butter (optional, can omit for dairy-free or use coconut oil instead)
- 1/2 cup pure maple syrup
- 1/2 cup brown sugar
- 2 tablespoons yellow mustard or Dijon mustard (confirm gluten-free if necessary)
- Optional seasonings for a ‘spiced’ glaze
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/4 tsp ground cloves
Directions
- Preheat the oven to 325 F
- Pour 2 cups of water into the bottom of a roasting pan with a roasting rack
- Cover ham in foil and place on the roasting rack
- Bake for about 2 hours (time may vary if you select the largest weight ham-internal temperature of ham should be 120 F)
- After about 90 minutes, place all the ingredients for the low-FODMAP maple brown sugar glaze into a medium saucepan and whisk together
- Bring to a boil over medium high heat
- Lower heat, and bring to a simmer stirring often until thickened a little, about 10 minutes
- once thickened, reduce heat to keep warm
- When 2 hours is completed (or ham has reached the correct temperature) remove ham from oven and remove foil
- Increase oven temperature to 350 F
- Brush ham all over with glaze, getting it into the cracks of the ham if ham is pre-sliced
- Return ham to oven and bake, uncovered, for another 30 minutes, until edges are caramelized
- Remove low-FODMAP ham from oven and brush again with low-FODMAP Maple Brown Sugar glaze
- Let rest for 10 – 15 minutes before serving, slice and enjoy!
- this low-FODMAP Glazed Ham also makes amazing leftovers for sandwiches or a low-FODMAP Fancy Grilled Cheese!
2 Responses
This recipe looks delicious! But, doesn’t seem to be very low-fodmap. Brown sugar contains fructose and surely the maple syrup will caramelize and break down into more fructose in the oven. Also seems disingenuous to brand a “food health” website with your doctor title when you’re a surgeon, which has little to nothing to do with food science. Maybe use terms like “medium-FODMAP” instead of “low-FODMAP” to not misguide viewers.
Hi Andrea,
Thanks for your concern. All my recipes are low-FODMAP, suitable for the elimination phase. I have authored research articles on this subject, and published 2 books. I am personally following the diet.
You may ‘think’ these things are high FODMAP, but based on the lab tested information shared by Monash university, brown sugar and maple syrup are both low in FODMAPs and suitable for the recipe outlined.
You may find it helpful to purchase one of those apps. I also suggest taking a look at one of my cookbooks, as it will go through the process of explaining the diet. Unfortunately, it is not very intuitive!
Best of luck,
Rachel