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
Hulled Pumpkin Seeds
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Low FODMAP
Raw Sesame Seeds
Lower range
Listed serving
1 tablespoon / 9g
Higher in Trace amounts only
Low FODMAP
Sunflower Seed Kernels
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Low FODMAP
Hulled Sunflower Seeds
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Low FODMAP
Pecan Pieces
Lower range
Listed serving
15 pecan halves equivalent / 15g
Higher in Trace amounts only
High FODMAP
Cashew Pieces
Higher range
Listed serving
No safe serving size
Higher in GOS
Moderate FODMAP
Almond Slices
Portion-sensitive
Listed serving
2 tablespoons / 14g
Higher in Fructans, GOS
Moderate FODMAP
Almond Slivers
Portion-sensitive
Listed serving
2 tablespoons / 14g
Higher in Fructans, GOS
Low FODMAP
Pumpkin Seed Kernels
Lower range
Listed serving
2 tablespoons / 20g
Higher in Trace amounts only
Moderate FODMAP
Blanched Hazelnuts
Portion-sensitive
Listed serving
10 hazelnuts / 14g
Higher in Fructans, GOS