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Pumpkin Seeds
Cucurbita pepo
Low FODMAP
High Protein
Healthy Fats
Raw hulled pumpkin seeds (pepitas)

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2 tablespoons

Safe Serving Size: 1/4 cup

Active Compounds: Contains primarily healthy fats, protein, and fiber with minimal fermentable carbohydrates

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to no digestive symptoms when consumed in recommended portions

Typical reaction time frame: Usually immediate if any reaction occurs

Individual variation: Some people may be sensitive to seeds in general, independent of FODMAP content

Safe Alternatives

sunflower seeds

Sunflower seeds

chia seeds

Chia seeds

hemp seeds

Hemp seeds

Substitution ratio: 1:1 substitution in recipes

Processing Effects

Roasting does not affect FODMAP content

Raw seeds maintain their low FODMAP status

Stacking Considerations

Avoid combining with:

  • pistachios
  • cashews

Safe complementary foods: Can be safely combined with most low FODMAP foods including vegetables and grains

Reintroduction Guidelines
  1. Start with 1 tablespoon (15g)
  2. If tolerated, increase to 2 tablespoons (30g)
  3. Can be consumed daily if well tolerated

Signs of success: No digestive discomfort after consuming recommended portions

Hidden Sources

Common products containing garlic:

  • granola
  • protein bars
  • muesli

Alternative names: pepitas, green pumpkin seeds

Individual Variables

Factors affecting tolerance:

  • Overall seed tolerance
  • Portion size
  • Individual digestive sensitivity

Tip: Start with small portions and increase gradually if well tolerated