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overhead low FODMAP Raw Cranberry Relish in square glass bowl

Raw Low FODMAP Cranberry Orange Relish

This is a spiced Raw Low FODMAP Cranberry Orange Relish made with fresh cranberries, orange zest and pulp, pineapple and honey and spiced with cinnamon, ginger, cardamom and cloves. It makes a great compliment to cooked cranberry sauces (why not have two?) and we love it with poultry and pork, especially.

Low FODMAP Serving Size Info: Makes about 3 cups (about 610 g); 12 servings; about ¼ cup (about 51 g) per serving

Course: Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 12 Servings
Calories: 64 kcal
Author: Dédé Wilson



  1. Fit your food processor with a medium-sized shredding disk. Shred the raw cranberries and the whole orange, skin and pulp. Scrape mixture into a mixing bowl. Stir in remaining ingredients, pack into an airtight container and refrigerate overnight.
  2. Will keep for up to a week, but best eaten within 3 days. Serve with turkey, chicken or pork – or even mixed with goat cheese as a spread.
  3. If your shredding disc is not that efficient and you end up with large chunks of orange and/or cranberry leftover after shredding, simply insert the metal blade and process until you have nice even pieces.
  4. You could eat this right away, but this recipe really demonstrates how flavors can meld and come together after a bit of a rest. This relish does improve with a sit in the refrigerator overnight. Try the relish right after you make it, then let it rest and try it again – I think you will taste an improvement.


FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

Cranberries: Both Monash University and FODMAP Friendly have lab tested cranberries. FODMAP Friendly has lab tested dried cranberries and gives them a “Fail” at 40 g or 3/8 cup. On the Monash app you will find Dried Cranberries are given a Green Light low FODMAP serving of 1 Australian tablespoon, or 15 g. On the Monash website itself they discuss fresh cranberries and state that 130 grams fresh, which is about a scant 1 1/4 cups, should be tolerated well.

Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.

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.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.

Nutrition Facts
Raw Low FODMAP Cranberry Orange Relish
Amount Per Serving
Calories 64 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 1mg0%
Potassium 8mg0%
Carbohydrates 12g4%
Fiber 1g4%
Sugar 9g10%
Protein 1g2%
Vitamin A 1IU0%
Vitamin C 1mg1%
Calcium 2mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.