Recipes | Comfort Food

Low FODMAP Ham with Pineapple

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Ham and pineapple have a natural affinity for one another and now you can make a Low FODMAP Ham with Pineapple that will be right at home on your Easter, Christmas or holiday table. Because ham feeds a crowd! This recipe features spiral sliced smoked ham for maximum flavor and ease of serving. Great for a buffet. The ham will marinate overnight, so make sure you have room in the refrigerator. Try this ham with our Cheddar Scallion Biscuits!

Low FODMAP Ham with Pineapple on blue platter
Smoked ham is the perfectly complemented by pineapple.

After years of running a catering company, let me tell you that spiral hams are a thing of beauty! So easy to serve, and kind of fun to slice into, too. Some resources will tell you not to bake spiral hams too long or they will dry out. Our technique keeps the ham moist and flavorful.

Make sure you have wooden toothpicks on hand to affix the pineapple.

Low FODMAP Ham with Pineapple on blue platter with caramelized pineapple and mustards
Check out this mouthwatering closeup of our Low FODMAP spiral sliced ham with a spiced brown sugar pineapple glaze.

Leftover Ham Recipes

Of course we have recipes for you and your leftover ham!

Frequently Asked Questions

Is Ham Low FODMAP?

Not all hams are, but it is fairly easy to find one that is, if you know what to look for. Our article, Is Ham Low FODMAP? takes you through what you need to know step by step.

Can I Use A Ham That Isn’t Spiral Sliced?

You could, but the directions, technique and cooking times will be very different. It would really be a separate recipe. Try our Brown Sugar Baked Ham.

Is Pineapple Low FODMAP?

Monash University has lab tested fresh pineapple as well as canned, and there are low FODMAP serving sizes. Canned pineapple is traditionally used for baked ham and is what is called for here. We prefer pineapple canned in juice, as opposed to sugar syrup. More info below in our FODMAP Information box.
 

Low FODMAP Ham with Pineapple on blue platter with caramelized pineapple and mustards
Mustards, both coarse and smooth, make great accompaniments.

Looking For More Recipes?

Whether ham or pineapple is your thing, check these out:

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

  • Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has lab tested both syrup packed and juice packed canned pineapple and their low FODMAP amounts are nearly identical. Canned pineapple packed in juice, drained, is low FODMAP in 90 g servings. Canned pineapple packed in syrup, drained, is low FODMAP in 84 g servings. Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. 

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Note On Nutrition

Please note that the nutrition section on this recipe is very approximate. Spiral sliced hams are bone-in and the weight of the bone is not always the same, and therefore the weight of edible ham is hard to calculate. That, and also the recipe calls for hams in a range of sizes.

Low FODMAP Ham with Pineapple on blue platter
5 from 1 vote

Low FODMAP Ham with Pineapple

Ham and pineapple have a natural affinity for one another and now you can make a Low FODMAP Ham with Pineapple that will be right at home on your Easter, Christmas or holiday table. Because ham feeds a crowd! This recipe features spiral sliced smoked ham for maximum flavor and ease of serving. Great for a buffet. The ham will marinate overnight, so make sure you have room in the refrigerator. Try this ham with our Scallion Cheese Biscuits!

Makes about 30 Servings, depending on size of ham

Makes: 30 Servings
Prep Time: 15 minutes
Cook Time: 1 hour 45 minutes
Marination Time: 8 hours
Author: Dédé Wilson

Ingredients:

  • 2, 20- ounce (567 g) cans pineapple rings packed in juice
  • 1 ½ cups (312 g) firmly packed light brown sugar
  • ¼ teaspoon ground allspice
  • ¼ teaspoon ground cloves
  • 7 to 10 pound (3.2 kg to 4.5 kg) spiral sliced smoked ham; the one pictured is about 9-pounds (4 kg)

Preparation:

  1. Place 6 pineapple slices on bottom of roasting pan.
  2. Place brown sugar, allspice and cloves in a large mixing bowl and stir to combine (I use my hands). Place ham on top of the spiced brown sugar and use your hands to cover and pack the sugar mixture into every surface and nook and cranny of the ham. Place ham on top of the pineapple slices in roasting pan. Pour the juice from one can into the bottom of the pan, around the ham.
  3. Cover with aluminum foil and refrigerate overnight. Remove from fridge and you will see that the sugar has liquified. Spoon it up and pour it all over the ham.
  4. Position rack in lower third of oven. Preheat oven to 325°F (165°C).
  5. Place the pineapple rings all over the ham, affixing each one with 2 (or 3) toothpicks. Cover again with foil, sealing well along the edges. Bake for about 10 minutes per pound or until ham reaches internal temperature of 140°F (60°C). Uncover and let ham rest 15 minutes.
  6. Transfer ham to carving board and cut into slices. Arrange slices on serving platter with the caramelized pineapple slices. I like to offer mustard alongside, especially coarse mustard.

Notes:

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has lab tested both syrup packed and juice packed canned pineapple and their low FODMAP amounts are nearly identical. Canned pineapple packed in juice, drained, is low FODMAP in 90 g servings. Canned pineapple packed in syrup, drained, is low FODMAP in 84 g servings. Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.

Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner, lunch, Main Course
Cuisine: American

Nutrition

Calories: 156kcal | Carbohydrates: 18g | Protein: 16g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1mg | Potassium: 1mg | Fiber: 1g | Sugar: 10g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.