FODMAP food category
Nuts & Seeds
Find low FODMAP nuts, seeds, and nut butters. Get exact safe serving sizes to prevent symptom stacking and avoid common IBS triggers like cashews or pistachios.
220 food guidesSearch all foods
CategoryNuts & Seeds
Food directory
Choose a food for the full answer.
Range labels should always be read with the listed portion. Preparation, brand, ripeness, and the rest of the meal can change the practical result.
Low FODMAP
Cinnamon Roasted Nuts
Lower range
Listed serving
Per base nut guidelines / varies
Higher in Trace amounts only
Moderate FODMAP
Oil Roasted Almonds
Portion-sensitive
Listed serving
10 almonds / 10g
Higher in Fructans, GOS
Moderate FODMAP
Smoked Almonds
Portion-sensitive
Listed serving
10 almonds / 10g
Higher in Fructans, GOS
High FODMAP
Garlic Roasted Nuts
Higher range
Listed serving
No safe serving size
Higher in Fructans, GOS
Low FODMAP
Unsalted Sunflower Seeds
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Moderate FODMAP
Dry Roasted Almonds
Portion-sensitive
Listed serving
10 almonds / 10g
Higher in Fructans, GOS
Low FODMAP
Salted Pumpkin Seeds
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Low FODMAP
Unsalted Pumpkin Seeds
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Low FODMAP
Salted Sunflower Seeds
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Low FODMAP
Ground Chia Seeds
Lower range
Listed serving
2 tablespoons / 24g
Higher in Trace amounts only