17
Dec

Gut-Friendly Holiday Glazed Ham: Flavorful Without the Salt Overload

Glazed ham is a holiday centerpiece — sweet, savory, and comforting. But traditional glazed ham is often one of the saltiest dishes on the table, which can lead to bloating, water retention, and digestive discomfort.

The good news? You don’t have to give it up.

This gut-friendly glazed ham recipe keeps all the holiday flavor while reducing sodium and supporting digestion — so you can enjoy your meal without the post-dinner regret.

Ingredients

For the Ham

  1. 1 low-sodium or uncured ham (spiral-cut preferred)
  2. 1–2 cups water or unsalted vegetable broth (for baking dish)

For the Gut-Friendly Glaze

  1. ½ cup fresh orange juice (natural enzymes aid digestion)
  2. 2 tablespoons raw honey or pure maple syrup
  3. 1 tablespoon Dijon mustard (low-sodium if available)
  4. 1 teaspoon cinnamon
  5. ½ teaspoon ground ginger (supports digestion)
  6. ¼ teaspoon cloves or nutmeg (optional)
  7. 1 tablespoon olive oil

No added salt needed — the glaze is naturally flavorful.

Instructions

  1. Prepare the Ham
     Preheat oven to 325°F (165°C). Place ham in a baking dish and add water or unsalted broth to the bottom to keep it moist.
  2. Make the Glaze
     In a small saucepan, combine orange juice, honey or maple syrup, Dijon mustard, cinnamon, ginger, cloves, and olive oil.
    Simmer on low heat for 5–7 minutes until slightly thickened.
  3. Glaze and Bake
     Brush glaze generously over the ham. Cover loosely with foil and bake according to weight (about 15–18 minutes per pound).
  4. Finish Uncovered
     During the last 20 minutes, remove foil and brush with additional glaze to caramelize lightly.
  5. Rest Before Serving
     Let ham rest for 10 minutes before slicing to retain moisture and improve digestion.

Gut-Friendly Serving Tips

Balance matters just as much as preparation.

Serve your ham with:

  • Roasted vegetables (carrots, Brussels sprouts, squash)
  • Sweet potatoes (potassium helps counter sodium)
  • A fresh green salad with olive oil and lemon

Avoid pairing with multiple salty sides to keep digestion smooth.

Why This Recipe Is Easier on Your Gut

  • Lower sodium reduces bloating and water retention
  • Citrus and ginger support digestive enzymes
  • Natural sweeteners are gentler on the gut
  • Healthy fats help slow digestion and reduce acid spikes

Enjoy the Holidays Without Digestive Stress

Holiday meals should feel nourishing, not uncomfortable. This gut-friendly glazed ham proves you can enjoy tradition while caring for your digestion — no guilt, no extreme restriction.

Your gut will thank you.