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Sunflower Seed Butter
Helianthus annuus butter
Low FODMAP
Vegan
Nut Free
Creamy sunflower seed butter in a jar

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2 tablespoons

Safe Serving Size: 2-3 tablespoons

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 for most people following a low FODMAP diet

Specific symptoms: Generally well-tolerated with minimal digestive symptoms

Typical reaction time frame: If reactions occur, typically within 2-4 hours of consumption

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

Safe Alternatives

almond butter

Almond butter

peanut butter

Peanut butter

Substitution ratio: 1:1 substitution in recipes

Processing Effects

Roasting sunflower seeds before processing can make the butter more digestible

Fine grinding helps improve digestibility and nutrient absorption

Stacking Considerations

Avoid combining with:

  • pumpkin seeds
  • chia seeds
  • flax seeds

Safe complementary foods: Pairs well with rice, quinoa, and most low FODMAP fruits and vegetables

Reintroduction Guidelines
  1. Start with 1 teaspoon (5g) and monitor symptoms
  2. If well tolerated, increase to 1 tablespoon (16g) after 24 hours
  3. Progress to full serving of 2 tablespoons (32g) if no symptoms occur

Signs of success: No digestive discomfort within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • energy bars
  • granola
  • protein bars
  • breakfast cereals

Alternative names: sunflower paste, sunflower spread, ground sunflower seeds

Individual Variables

Factors affecting tolerance:

  • Overall seed tolerance
  • Total fat intake tolerance
  • Individual fiber sensitivity
  • Processing method sensitivity

Tip: Start with small amounts and increase gradually while monitoring individual tolerance