Nuts and seeds
29 foods · Search for a food or browse by category. Each entry shows the FODMAP traffic light, the safe serving in grams and the FODMAPs it contains.
Low FODMAP (13)
You can eat a normal serving without a problem.
Almond butter
Low FODMAPSafe serving: 20 g
Brazil nuts
Low FODMAPSafe serving: 40 g
Chia seeds
Low FODMAPSafe serving: 24 g
Flaxseeds (linseeds)
Low FODMAPSafe serving: 15 g
Ground flaxseed
Low FODMAPSafe serving: 15 g
Hemp seeds
Low FODMAPSafe serving: 20 g
Macadamia nuts
Low FODMAPSafe serving: 40 g
Peanut butter
Low FODMAPSafe serving: 50 g
Peanuts
Low FODMAPSafe serving: 28 g
Pecans
Low FODMAPSafe serving: 30 g
Pine nuts
Low FODMAPSafe serving: 14 g
Poppy seeds
Low FODMAPSafe serving: 24 g
Walnuts
Low FODMAPSafe serving: 30 g
Moderate (7)
The safe serving is smaller than a regular one: adjust the amount.
Hazelnut butter
ModerateSafe serving: 15 g
Hazelnut flour
ModerateSafe serving: 15 g
Hazelnuts
ModerateSafe serving: 15 g
Pumpkin seeds (pepitas)
ModerateSafe serving: 23 g
Sesame seeds
ModerateSafe serving: 11 g
Tiger nut flour
ModerateSafe serving: 15 g
Tiger nuts
ModerateSafe serving: 15 g
High FODMAP (9)
A regular serving exceeds the safe serving. Check how much fits: it is not a ban.
Almond flour
High FODMAPSafe serving: 12 g
Almonds
High FODMAPSafe serving: 12 g
Cashew butter
High FODMAPSafe serving: 0 g
Cashews
High FODMAPSafe serving: 0 g
Chestnuts (roasted or boiled)
High FODMAPSafe serving: Low serving not established
Pistachio butter
High FODMAPSafe serving: 0 g
Pistachios
High FODMAPSafe serving: 0 g
Sunflower seed butter
High FODMAPSafe serving: 6 g
Sunflower seeds
High FODMAPSafe serving: 6 g
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