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Sunflower Seeds
Helianthus annuus
Low FODMAP
Good Protein Source
Healthy Fats
Raw and hulled sunflower seeds

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2 tablespoons hulled sunflower seeds

Safe Serving Size: Up to 1/4 cup hulled sunflower seeds

Active Compounds: Sunflower seeds contain primarily healthy fats, proteins, and fiber, with minimal FODMAPs

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Generally not problematic when consumed in recommended portions

Specific symptoms: Overconsumption may lead to mild bloating due to fat content, not FODMAP related

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

Individual variation: Tolerance is generally high across individuals

Safe Alternatives

pumpkin seeds

Pumpkin seeds

chia seeds

Chia seeds

flax seeds

Flax seeds

Substitution ratio: 1:1 substitution for all seed alternatives

Processing Effects

Roasting does not affect FODMAP content

Ground 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 cucumber, rice, and quinoa

Reintroduction Guidelines
  1. Start with 1 tablespoon (15g) of sunflower seeds
  2. If well tolerated, increase to 2 tablespoons (30g)
  3. Can gradually increase to 3 tablespoons (45g) if no symptoms occur

Signs of success: No digestive discomfort, bloating, or other IBS symptoms after consumption

Hidden Sources

Common products containing garlic:

  • sunflower seed butter
  • multi-grain breads
  • trail mixes
  • granola bars

Alternative names: sunflower kernels, sunflower hearts, hulled sunflower seeds

Individual Variables

Factors affecting tolerance:

  • Total fat intake for the day
  • Individual fat tolerance
  • Portion size consumed
  • Processing method (raw vs. roasted)

Tip: Start with small portions and gradually increase while monitoring symptoms