Jeffrey Salazar
A low FODMAP diet is often recommended for people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID). FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are types of carbohydrates that can resist digestion and trigger digestive symptoms such as gas, bloating, stomach pain, diarrhoea, and constipation. While some nuts and seeds, such as pistachios, almonds, and cashews, are high in FODMAPs, others like peanuts, macadamia nuts, pine nuts, sesame seeds, and pumpkin seeds are considered low FODMAP and can be included in a low FODMAP diet. In this article, we will explore the role of seeds in a low FODMAP diet and provide guidance on how to incorporate them into your meals.
| Characteristics | Values |
|---|---|
| Purpose of a low FODMAP diet | To reduce digestive symptoms such as gas, bloating, stomach pain, diarrhea, and constipation |
| What FODMAP stands for | Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols |
| Foods to avoid on a low FODMAP diet | Wheat, high fructose corn syrup, pistachios, almonds, cashews, most dairy products, soft cheeses, ice cream, yogurt, artichokes, asparagus, beetroot, broccoli, Brussels sprouts, butternut squash, cabbage, cauliflower, fennel, garlic, leeks, mushrooms, okra, onions, peas, shallots |
| Foods allowed on a low FODMAP diet | Peanuts, macadamia nuts, pine nuts, sesame seeds, lactose-free dairy products, hard cheeses, aged soft cheeses (like Brie and Camembert), water, coffee, tea, meats, poultry, seafood, eggs, brown rice, oats, corn, buckwheat, millet, quinoa, flax seeds, hemp seeds, pumpkin seeds, chia seeds |
| Recommended serving sizes for specific seeds | Pumpkin seeds: 28g; Hemp seeds: 20g; Chia seeds: 24g; Flax seeds: 15g; Roasted chestnuts: 84g |
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What You'll Learn
- Pumpkin seeds are low FODMAP and a good source of essential fatty acids, protein, and fibre
- Chia seeds are low FODMAP and can be easily mixed into yoghurt, smoothies, or porridge
- Hemp seeds are low FODMAP and contain good levels of protein and fibre
- Roasted chestnuts are low FODMAP in 84g servings
- Sesame seeds are low FODMAP, but pistachios, almonds, and cashews are high FODMAP
Pumpkin seeds are low FODMAP and a good source of essential fatty acids, protein, and fibre
A low-FODMAP diet can help alleviate gastrointestinal issues such as gas, bloating, stomach pain, and constipation. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of carbohydrates that can resist digestion and trigger digestive symptoms in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID).
Seeds are generally low in FODMAPs and can be a nutritious addition to a low-FODMAP diet. Pumpkin seeds, also known as pepitas, are a good example. They are a healthy snack and can be enjoyed in servings of up to 2 tablespoons (approximately 23 grams). Larger amounts, such as 100 grams, contain high amounts of fructans, a type of FODMAP.
Pumpkin seeds are a good source of essential fatty acids, which can have anti-inflammatory effects in the body. They are also rich in protein and fibre, which can help improve digestive health. Additionally, pumpkin seeds provide important micronutrients such as magnesium, phosphorus, and zinc and are a good source of iron.
When preparing pumpkin seeds, dry frying them until they are slightly crispy can be a tasty option. They can then be added to roasted vegetables, soups, or salads.
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Chia seeds are low FODMAP and can be easily mixed into yoghurt, smoothies, or porridge
A low-FODMAP diet can help alleviate symptoms of irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID). FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols—types of carbohydrates that can resist digestion and cause digestive issues.
Seeds are mostly low FODMAP, so they are a suitable addition to a low-FODMAP diet. They are a great way to increase your fibre and protein intake and are generally cheaper than nuts.
Chia seeds, in particular, are low FODMAP in 24g servings, which is approximately 2 tablespoons. They are tasteless and can be easily mixed into yoghurt, smoothies, or porridge. They are also a good source of essential fatty acids, protein, and fibre, and help to make a softer, well-formed stool, so they are good for constipation and diarrhoea.
Other low-FODMAP seeds include pumpkin seeds, hemp seeds, flax seeds, and sunflower seeds.
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Hemp seeds are low FODMAP and contain good levels of protein and fibre
Seeds can be a confusing food group for those on a low-FODMAP diet. However, hemp seeds are a great option for those on a low-FODMAP diet as they are low in FODMAP and contain good levels of protein and fibre.
Hemp seeds are derived from the Cannabis sativa plant. Despite this, they do not contain tetrahydrocannabinol (THC) or cannabidiol (CBD) and therefore do not have an intoxicating effect. They have a nutty flavour and can be eaten raw, added to smoothies, sprinkled on salads, or used in baking. They are also often made into protein powders. Hemp is a complete protein, meaning it contains all nine essential amino acids. This is quite rare among plants and makes it a good option for those not getting much protein from animal sources.
Hemp seeds are also a great source of fibre. The whole, unhulled seeds are high in both soluble and insoluble fibre, which have proven gut and heart health benefits. Hulled seeds (hearts) have less fibre but are easier to eat.
It is important to note that while hemp seeds are low FODMAP, portion size matters and some seeds can be high in FODMAPs if eaten in large amounts, so moderation is key. According to Monash University, hemp seeds are low FODMAP up to a serving size of 2 tablespoons per meal.
Other low-FODMAP seeds include chia seeds, pumpkin seeds, flaxseeds, and hazelnuts.
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Roasted chestnuts are low FODMAP in 84g servings
A low-FODMAP diet is beneficial for people with digestive issues. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of carbohydrates that can resist digestion and are found in certain foods, including wheat and beans.
There are many other nuts and seeds that are low FODMAP and can be included in your diet. Here are some examples:
- Hazelnuts: Low FODMAP in servings of up to 24 nuts or 24g.
- Almonds: Low FODMAP in small servings of up to 10 nuts.
- Pine nuts: Low FODMAP in servings of up to 1 tablespoon or 8g.
- Peanuts: Low FODMAP in servings of up to 32 nuts or 28g.
- Chia seeds: Low FODMAP in servings of up to 2 tablespoons or 24g.
- Flaxseeds: Low FODMAP in servings of up to 1 tablespoon or 15g.
- Hemp seeds: Low FODMAP in servings of up to 2 tablespoons or 20g.
- Pumpkin seeds: Low FODMAP in servings of up to 2 tablespoons or 23g.
- Sesame seeds: Low FODMAP in servings of up to 1 tablespoon or 11g.
It is important to note that serving sizes are crucial when following a low-FODMAP diet. Additionally, everyone is different, and you may tolerate some foods better than others. If you are unsure about how to adopt a low-FODMAP diet that meets your nutritional needs, consider seeking professional advice from a nutritionist or gut health dietitian.
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Sesame seeds are low FODMAP, but pistachios, almonds, and cashews are high FODMAP
A low-FODMAP diet can be beneficial for people with functional gastrointestinal disorders (FGID) and irritable bowel syndrome (IBS). FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are types of carbohydrates that can resist digestion.
Some nuts and seeds are considered low FODMAP and can be eaten as part of a low-FODMAP diet. These include peanuts, macadamia nuts, pine nuts, pumpkin seeds, flaxseeds, hazelnuts, hemp seeds, and sesame seeds. Sesame seeds are low FODMAP in 11g servings or approximately 1 tablespoon per person.
However, pistachios, almonds, and cashews are considered high in FODMAPs and should be avoided or limited on a low-FODMAP diet. While activated cashews have a low FODMAP threshold of 15g or around 10 nuts, larger servings of cashews are considered high FODMAP. Pistachios are low FODMAP in small servings of 5g, or approximately 7 nuts, but contain moderate amounts of GOS in 6g servings and high amounts of GOS and fructans in 30g servings. Similarly, almonds are considered low FODMAP in servings of 22g or approximately 18 almonds, but become moderate in GOS at 25g servings.
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Frequently asked questions
Most seeds are low FODMAP and suitable for a FODMAP diet. Some examples of low FODMAP seeds include pumpkin seeds, hemp seeds, chia seeds, flax seeds, and sunflower seeds.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. It is a type of short-chain carbohydrate that can resist digestion. A low FODMAP diet eliminates high FODMAP foods to manage symptoms of digestive issues like gas, bloating, stomach pain, and constipation.
High FODMAP foods include fruits like apples, pears, and watermelon; sweeteners like honey and high-fructose corn syrup; vegetables like onions, garlic, and asparagus; and dairy products like milk, custard, and yogurt.
While most seeds are low FODMAP, some seeds may be limited to small servings. For example, pistachios are low FODMAP in servings of 5g (approximately 7 nuts), but contain moderate amounts of GOS in 6g servings.
