Are sunflower seeds low FODMAP? Dietitian Guide

Are sunflower seeds low FODMAP? 

If you’re searching for the answer, this blog has you covered.

Finding foods to include in your low FODMAP diet can be challenging, especially if you want to eat plant-based foods as well.  

We will look at the FODMAP content of sunflower seeds, benefits, recommended serving sizes and ways to incorporate sunflower seeds into your low FODMAP diet. 

WHAT ARE SUNFLOWER SEEDS?

Sunflower seeds are a type of seed initially found in the sunflower plant. They are harvested from the plant’s flower head and eaten as a snack, or part of a meal or drink. 

Sunflower seeds are plant-based foods. You can incorporate them in all types of diets. 

If you’re following a vegan diet, check out our guide on A vegan diet for IBS sufferers – ultimate guide. 

You can buy sunflower seeds in-store or online, usually in bulk bags. 

Sunflower seeds should be stored in a container to keep them fresh.

WHAT ARE THE BENEFITS OF SUNFLOWER SEEDS?

You may know that sunflower seeds have a lot of nutritional benefits, in such a small quantity. 

A serving of 2 teaspoons can provide you with (1):

• Protein (1.1g)
• Fat (2.9g)
• Carbohydrate (1.5g)
• Fiber (0.4g)
• Calcium
• Iron 
• Magnesium 
• Phosphorus 
• Potassium 
• Sodium 
• Zinc
• Copper
• Manganese
• Selenium

Getting plenty of vitamins and minerals in your daily diet will help to prevent nutritional deficiencies (2).   

Sunflower seeds also contain plant compounds such as flavonoids, which are natural antioxidants and can provide anti-inflammatory properties, protecting your immune system (3).  

Including sunflower seeds in your low FODMAP diet will also increase your fiber intake. Read How To Get 30g of Fibre a Day. 

Sunflower seeds are calorie-dense, so be sure to stick to the recommended serving size. Excess energy intake can lead to weight gain. 

ARE SUNFLOWER SEEDS LOW FODMAP?

The good news is that they are low FODMAP and you can enjoy them in your low FODMAP diet.

Monash tests the FODMAP content of foods and drinks and provides certified quantities of low FODMAP foods. 

According to Monash University, two teaspoons of sunflower seeds per meal is low in all FODMAPs (fructose, lactose, mannitol, sorbitol, galacto-oligosaccharides (GOS) and fructans). 

Having two teaspoons of sunflower seeds should not lead to IBS symptoms, as they are low FODMAP. 

You can incorporate them into your low FODMAP meals, snacks or drinks. 

To read more about the low FODMAP diet click on Irritable Bowel Syndrome & Low FODMAP diet.

IS SUNFLOWER OIL LOW FODMAP?

Sunflower oil is also low FODMAP and can be included in your low FODMAP diet (4). 

A serving of 1 tablespoon per meal is low in all FODMAPs, including fructose, lactose, mannitol, sorbitol, galacto-oligosaccharides (GOS) and fructans. 

Any type of oil, including sunflower oil, is rich in energy and fat, so be sure to keep the amount of oil you use to small amounts to prevent adding additional calories and fat to your meal.

ARE SEEDS LOW FODMAP?

By asking “Are sunflower seeds low FODMAP?”, you might be thinking about specific types of seeds. 

The FODMAP content of seeds does vary, and whether they are suitable for the low FODMAP diet depends on the specific type of seed. 

Most seeds (in small servings) are likely to be low in all FODMAPs, but it is best to check using the Monash app for certified quantities.

IS FLAXSEED LOW FODMAP?

Flaxseeds are another versatile seed, known as linseeds, derived from a North American flax plant. 

If you’re looking to add flaxseeds to your low-FODMAP diet, check out this blog post: What is the flaxseed FODMAP content?

HOW DO I ADD SUNFLOWER SEEDS INTO MY LOW FODMAP DIET?

Sunflower seeds are very versatile and can be added to many snacks, foods, and drinks. 

Stick to the recommended 2 teaspoons per serving, and try different ways to incorporate these seeds into your low FODMAP diet. 

Ways to add them into your low FODMAP diet:

• Sprinkle sunflower seeds onto your Low FODMAP salad 
• Add sunflower seeds to a LOW FODMAP YOGURT or dessert 
• Mix into a drink, such as a low FODMAP milkshake or LOW FODMAP SMOOTHIES
• Sprinkle sunflower seeds over Low FODMAP cereals
• Mix sunflower seeds with a handful of Low FODMAP Nuts (including list)
• Include sunflower seeds into a Low FODMAP Fruit salad or snack 
• Add them to Low FODMAP pasta and low FODMAP pasta sauces
• Put sunflower seeds in your Low FODMAP Vegetables mix
• Include sunflower seeds in your Low FODMAP Protein Bars
• Toss some sunflower seeds into a low FODMAP soup 
• Eat them as a snack alone!

You can eat whole sunflower seeds, crushed or grounded, which will give a slightly different texture.

LOW FODMAP SUNFLOWER SEED RECIPES

If you want to add sunflower seeds into your low FODMAP diet, we’ve got you covered. 

We’ve searched for the best low FODMAP sunflower seed recipes, so you can try them at home! 

• Low FODMAP Rainbow Wraps
• Roasted pumpkin quinoa salad
• Amazing Seed Crackers (Low FODMAP)
• Low FODMAP Walnut & Red Pepper Dip (Muhammara)
• Low FODMAP Asian Zoodle Salad
• Low FODMAP Granola Recipe
• Low FODMAP Seeded Oatcakes
• Low FODMAP pesto with a crunch
• Low FODMAP Trail Mix Cookies

These recipes use higher quantities of sunflower seeds, but when you divide the portions out, the sunflower seed serving size is small enough to be classed as low FODMAP.

SUMMARY

You can enjoy sunflower seeds whilst following the low FODMAP diet. 

Sticking to two teaspoons servings per meal will help sunflower seeds to be low in all FODMAPs. 

You can add sunflower seeds to your diet creatively and gain some of the nutritional benefits from these nutrient-packed foods. 

So enjoy adding sunflower seeds to your low FODMAP diet, and as part of a healthy, balanced diet.