FODMAP/SIBO Rating
Serving Size Consideration: 2-3 tablespoons
Safe Serving Size: Up to 4 tablespoons
Active Compounds: Hemp seeds contain minimal FODMAPs and are rich in protein, healthy fats including omega-3 and omega-6 fatty acids, and various minerals
Digestive Impact
Why it's problematic: No
Specific symptoms: Hemp seeds are generally well-tolerated and rarely cause digestive issues
Typical reaction time frame: Immediate to 2 hours if any reaction occurs
Individual variation: Some individuals may experience mild digestive adjustment when first incorporating hemp seeds into their diet
Safe Alternatives
Substitution ratio: 1:1 substitution in most recipes
Roasting does not affect FODMAP content but may enhance flavor
Ground hemp seeds maintain their low FODMAP status
Avoid combining with:
- dried cranberries
- dried blueberries
- dried mango
Safe complementary foods: Can be safely combined with other low FODMAP foods like quinoa, rice, and most vegetables
- Hemp seeds do not typically require specific reintroduction as they are naturally low FODMAP
- Start with 1 tablespoon if new to hemp seeds
- Gradually increase to full serving size of 3 tablespoons
Signs of success: No digestive discomfort and normal bowel movements after consumption
Common products containing garlic:
- protein bars
- granola
- protein powder
- energy drinks
Alternative names: hemp hearts, shelled hemp seeds, hemp seed kernels
Factors affecting tolerance:
- Total fat intake for the day
- Individual fiber tolerance
- Overall diet composition
- Digestive system sensitivity
Tip: Start with small portions and increase gradually if you're new to hemp seeds