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
Hemp Hearts
Lower range
Listed serving
3 tablespoons / 30g
Higher in Trace amounts only
Low FODMAP
Shelled Hemp Seeds
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Low FODMAP
Raw Hemp Seeds
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Low FODMAP
Toasted Pumpkin Seeds
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Low FODMAP
Black Sesame Seeds
Lower range
Listed serving
1 tablespoon / 9g
Higher in Trace amounts only
Low FODMAP
White Sesame Seeds
Lower range
Listed serving
1 tablespoon / 9g
Higher in Trace amounts only
Low FODMAP
Golden Flaxseeds
Lower range
Listed serving
1 tablespoon / 10g
Higher in Trace amounts only
Low FODMAP
Brown Flaxseeds
Lower range
Listed serving
1 tablespoon / 10g
Higher in Trace amounts only
Low FODMAP
Whole Chia Seeds
Lower range
Listed serving
2 tablespoons / 24g
Higher in Trace amounts only
Low FODMAP
Toasted Sesame Seeds
Lower range
Listed serving
1 tablespoon / 9g
Higher in Trace amounts only