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Flax Seeds
Linum usitatissimum
High Fiber
Omega-3 Rich
Low FODMAP
Whole and ground flax seeds

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2 tablespoons of ground flax seeds

Safe Serving Size: Up to 3 tablespoons of ground flax seeds

Active Compounds: Contains lignans, alpha-linolenic acid (ALA), and soluble fiber

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Generally well-tolerated in recommended serving sizes

Specific symptoms: May cause bloating if consumed in large amounts due to fiber content

Typical reaction time frame: Symptoms typically appear within 2-4 hours if overconsumption occurs

Individual variation: Tolerance varies based on individual fiber sensitivity

Safe Alternatives

chia seeds

Chia seeds

hemp seeds

Hemp seeds

pumpkin seeds

Pumpkin seeds

Substitution ratio: 1:1 replacement for other seeds

Processing Effects

Ground flax seeds are more easily digestible and nutrients are more bioavailable

Heat-sensitive omega-3 fatty acids may be damaged by high temperatures

Stacking Considerations

Avoid combining with:

  • dried cranberries
  • dried blueberries
  • dried apricots

Safe complementary foods: Can be safely combined with most low FODMAP foods like rice, quinoa, and oatmeal

Reintroduction Guidelines
  1. Start with 1 teaspoon (3g) of ground flax seeds
  2. If well tolerated, increase to 1 tablespoon (10g) after 3 days
  3. Monitor for any digestive symptoms

Signs of success: No bloating or digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • granola
  • protein bars
  • crackers
  • bread

Alternative names: linseed, flaxseed meal, flaxseed oil

Individual Variables

Factors affecting tolerance:

  • Overall fiber tolerance
  • Daily water intake
  • Individual gut sensitivity
  • Total daily fiber consumption

Tip: Start with small amounts and increase gradually while maintaining adequate water intake