Endo belly supportive no added sugar chia jam

Last week I shared an IG story of my breakfast, which featured this chia jam recipe stirred into my morning oatmeal. It’s a recipe from my book; It Starts with Breakfast, which I wrote about 4-5 years ago and self-published. I asked if you guys wanted free access to the recipe and my stories blew up like they never had before, with thousands of views and lots of requests for the recipe!

So, here it is, and this time, it has some twists.

This jam can be whipped up in about 5-10 minutes. For the best texture, you want to leave it for a few hours or overnight, but it’s spoonable within about an hour (much quicker if you use the psyllium husk version). For those who love jam, but are trying to watch sugar content to keep inflammation and blood sugar spikes down this is a great alternative that can be used on sourdough toast, on yoghurt, on oatmeal and so on. Plus, it comes with a lot of added benefits…

This recipe…

Is blood sugar balancing, with no added sugar. All standard jam recipes use a high amount of added sugar, and unfortunately, jams are big blood sugar spikers as a result. To compound the problem, what we tend to have jam with - toast, cake, oatmeal, scones, etc. - are either high sugar foods or high starch/easy to digest carbs, which all worsen the blood sugar spike.

Blood sugar spikes cause oxidative stress, which leads to more inflammation in the body and that may trigger further pain and symptoms.

Additionally, constant blood sugar swings can take their toll on hormones, leading to issues like elevated androgens (think testosterone), which can affect ovulation and cycle length. Blood sugar swings may also cause oestrogen excess or dominance and even low progesterone if ovulation is interrupted or stopped entirely. You can learn more about blood sugar and endo here, here and here.

Now, does that mean you should never have your favourite jam and toast? No, but like anything high in sugar, minimising our intake can have positive effects on our health and managing endo. So having an alternative that you can reach for more often can help you to do this.

This recipe relies on the fruit’s natural sugars alone to sweeten it (which are low), and the jam-like texture comes from the chia seeds or psyllium husk. These two contain soluble fibre, which create a gel-like consistency that slows down the release of sugar from the fruit, and indeed, anything you’re adding this jam to. For example, if you’re having this jam on oatmeal, the soluble fibre helps to slow down the release of glucose from the starch in the oats, drip feeding you with energy rather than causing a big surge in glucose levels. The same goes with toast, cakes, scones, etc. A pretty nice bonus! Learn more about this here.

Here’s an extra tip too: If you’re adding this jam to oatmeal, top with extra chia seeds, nuts or nut butter and fat like yoghurt, to further stabilise blood sugar. Fat, fibre and protein all help to support a more stable glucose release.

If you’re having toast, opt for sourdough (gluten free if needed) and if possible, freeze the bread overnight first before toasting. This creates resistant starch, which breaks down slower in the gut. If you’re then adding this jam you’ve then got the power of chia seeds working in your favour too. Finally, if you’re a fan of nut butter and jam, then also adding a pure 100% peanut butter (or whatever seed/nut butter you fancy) will add extra fat, fibre and protein. You’ve just given your usual toast and jam a major blood sugar glow up. Learn more about endo, blood sugar and sourdough here.

Can help with constipation and/or diarrhoea and endo belly problems. Both psyllium husk and chia seeds are stool bulking, which helps to solidify diarrhoea but also stimulates bowl motility in people with constipation. In fact, psyllium is an evidenced based tried and tested tool for constipation and even diarrhoea. Have a listen or read of this episode to learn how to use them for these problems.

Rich in omega 3 fatty acids to help lower inflammation. Chia seeds are a good source of omega 3, specifically alpha-linolenic acid (ALA). Omega 3 fats help us to make our anti-inflammatory prostaglandins (as well as other anti-inflammatory mediators), naturally occurring immune compounds that help to counteract the effects of our inflammatory prostaglandins. People with endo (and people with dysmenorrhea and heavy menstrual bleeding) have been shown to have higher levels of inflammatory prostaglandins, and what we eat can help us to modulate these levels. Additionally, various studies indicate an association with lower levels of omega 3 fatty acids and dysmenorrhea and endometriosis. In fact, dietary intervention with omega 3 fatty acids is now being explored for endometriosis treatment and management.

However, it’s worth remembering you need a mix of omega 3 fats; EPA, DHA and ALA. ALA comes from plant foods and is the non-active form of omega 3 and needs to be converted by the body into EPA and DHA, which are the active forms (meaning usable). The body doesn’t always do the best job of this and so consuming active forms from foods like fatty fish and algae (if vegan/avoid fish), can provide our body with a broader range of omega 3.

A great source of prebiotic fibre to boost short chain fatty acids and ease endo belly. Both the chia seeds and psyllium husk contain prebiotic fibre (fibre that resists digestion and ends up in the large intestine, where it feeds gut bugs). This in turn increases levels of short chain fatty acids, beneficial gut compounds which are produced when good bacteria eat fibre. These guys help to keep inflammation down in the gut and the body, help to keep blood sugar levels healthy, inhibit bad bacteria and foster good bacteria growth. Because people with endo often have gut inflammation, high levels of unhealthy gut bacteria and low levels of beneficial bacteria, as well as blood sugar issues, AND often low levels of short chain fatty acids, replenishing SCFA levels is essential to endo belly and endo management.

A good source of anti-inflammatory antioxidants to help lower pain. Antioxidants are types of nutrients that fight inflammation and oxidative stress in the body. People with endo have higher levels of oxidative stress and inflammatory markers, and treatment with antioxidants (both with diet and with supplementation) has been shown to lower these, and even improve symptoms. Berries are some of the richest sources of antioxidants and whilst certain berries like blueberries and blackberries have more antioxidants than strawberries or raspberries, I wanted to start off with a more traditional and well-loved jam flavour.

Low FODMAP

FODMAPS are types of fermentable carbohydrates that ferment rapidly in the gut, creating gas. In some people with IBS or SIBO, these gases trigger IBS symptoms like bloating and abdominal pain. Because we see such an overlap with SIBO and IBS in the endo community, I’ve kept this recipe low FODMAP to avoid endo belly flares. However, remember, everyone can have different triggers and sensitivities, and just because a recipe is low FODMAP, doesn’t guarantee it will be well tolerated, especially in people with SIBO.

A low FODMAP serving of chia seeds is 25g, strawberries 65g, and raspberries 60g. So, a 1/4 of this recipe would be well within the green serving sizes for these foods.

Psyllium has not been tested but Monash University but are often used for IBS (like constipation), however, tolerances of psyllium husk vary so I recommend you listen/read my podcast episode on the topic before you test it.

Important notes to help you tailor this toast recipe to your own body and needs (and tastebuds!)

Chia seeds or psyllium?

I originally made this recipe with chia seeds and it’s personally what I prefer, to me, it’s closer to a jam texture, whereas the psyllium husk feels closer to a curd. However, I wanted to include psyllium husk for anyone who doesn’t tolerate chia seeds very well and to offer an option for those who would like to give psyllium a go to help with bowel movements. The psyllium also sets way quicker than the chia, so if you need the jam fast, this is a good option for you.

Because the psyllium version is thicker and holds together more, this may be a better option in a cake, because it’s less likely to squeeze out of the sides, but I have traditionally always used the chia jam version for cakes just fine - sometimes I add more chia if I need the jam to be thicker.

If you’re not sure whether your body does well on psyllium or chia, I would really recommend you first have a listen or read of this episode/blog post that explains how to use these two gut super foods and how to ensure they work well for you.

What’s the lemon for?

I originally added lemon because it’s a preservative, and would help keep the jam fresh for a few days in an air tight jar. It’s a tiny amount of lemon, but if you have interstitial cystitis, there’s of course a chance that the acid irritates your bladder. If that’s you, you can skip the lemon, but keep a close eye on the jam to ensure it doesn’t go mouldy and keep it tightly sealed. It should last at least two days without the lemon.

Do I need the vanilla?

When I made this recipe for the book, it was a vanilla strawberry jam, but I tend to not bother with the vanilla anymore, just for ease. It’s really lovely with the vanilla, but of course, without, it tastes more like a traditional jam (without the incredibly sweet taste though!).

Further resources

If you’re struggling with your gut health, you might find my courses and one to one coaching helpful. You can find out more here. I’ve also got endless podcast episodes on gut health and blood sugar.

To understand more about the low FODMAP diet, start here.

Method:

Add all the ingredients into a food processor. If using a vanilla pod, cut lengthways and scrape the vanilla beans in with the rest of the ingredients. If using psyllium, 5g will provide a very thick-set jam, you may want to make your first batch with 3g and build up if desired and if your body tolerates the psyllium well.

Pulse for a few seconds and then blend for about 1-2 minutes, checking for the consistency you’d like. The runnier, the smoother your jam will be, but if you’d prefer your jam to have some bits of fruit still intact, just blend for less time.

Transfer to an airtight, clean and dry (very important!) jam jar and refrigerate. For the chia jam, you want to wait at least an hour but several to overnight will give you the best consistency. The psyllium husk sets quickly, so is ready to use after 30 minutes, though it will continue to set further.

The jam will keep in the fridge for at least 4 days - make sure you use a clean knife/spoon when digging in to avoid any bacteria from getting in and spoiling your lovely homemade jam.