Best Low-FODMAP Maple Brown Sugar Glazed Ham Recipe; Gluten-free

Print Friendly Version

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


  • 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


  • 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!

Comments Rating 0 (0 reviews)

Leave a Reply

Your email address will not be published. Required fields are marked *


As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

Enjoy everything my site has to offer!

More about me


Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes
Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free