← Back to FODMAP Index
Sunflower Sprouts
Helianthus annuus (sprouts)
Low FODMAP
Nutrient Dense
Safe Raw
Fresh sunflower sprouts

FODMAP/SIBO Rating

Safe

Serving Size Consideration: A typical serving of sunflower sprouts is about 1 cup (fresh)

Safe Serving Size: Can be consumed in portions up to 2 cups without FODMAP concerns

Active Compounds: Sunflower sprouts contain minimal FODMAPs and are rich in proteins, vitamins, and minerals

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to no digestive symptoms in most individuals

Typical reaction time frame: If any reaction occurs, typically within 0-2 hours

Individual variation: Generally well-tolerated by most people

Safe Alternatives

alfalfa sprouts

Alfalfa sprouts

microgreens

Microgreens

pea shoots

Pea shoots

Substitution ratio: 1:1 substitution in recipes

Processing Effects

Can be eaten raw safely

Light cooking maintains FODMAP safety

Refrigeration recommended for freshness

Stacking Considerations

Avoid combining with:

  • avocado
  • mushrooms
  • garlic
  • onion

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

Reintroduction Guidelines
  1. Start with small portion (1/4 cup)
  2. If tolerated, increase to 1/2 cup after 24 hours
  3. Build up to full serving size of 1 cup

Signs of success: No digestive discomfort after consuming full serving

Hidden Sources

Common products containing garlic:

  • Mixed salad greens
  • Sandwich garnishes
  • Green smoothie mixes

Alternative names: Helianthus sprouts, Sunflower microgreens, Sun sprouts

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Individual FODMAP sensitivity
  • Portion size consumed
  • Freshness of sprouts

Tip: Start with small portions and monitor tolerance if new to sprouts