Are Pomegranate Seeds Low FODMAP?

Written by Amy Kaczor MS RD LDN, Registered Dietitian  

Are prunes a low FODMAP food?

Pomegranates are a delicious and nutritious ruby-red fruit filled with pods called arils. These crunchy and juicy seeds are perfect for salads, cereals, and more!

According to the Monash University FODMAP Diet app, pomegranate seeds contain fructans, a FODMAP that may aggravate the symptoms of irritable bowel syndrome (IBS). However, Monash University indicates that when consumed in a tiny amount (1.59 oz, which equals less than 1/3 cup of seeds), pomegranate seeds should be tolerated by those with IBS.

Check out this delicious recipe for Low FODMAP Spinach & Pomegranate Superfood Salad.

Are you struggling to get the pomegranate seeds out of the fruit? Try submerging the pomegranate in water and pulling apart the fruit sections, then watching the seeds fall out!

What are the health benefits of pomegranate seeds?

Pomegranate seeds are an excellent source of antioxidants - compounds Pthat protect cells in the body against harmful compounds called free radicals. Pomegranate seeds are exceptionally high in dietary fiber, preventing constipation and improving digestive and gut health. Additionally, pomegranate seeds may support heart health, reduce inflammation, and protect against cancer (Panoff, 2022).


We hope this post answers your questions about the low FODMAP diet and pomegranate as a part of the low FODMAP diet. Stay tuned for more posts about the low FODMAP diet and low FODMAP foods!

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.


Panoff, L. (2022, February 23). 10 health benefits of pomegranate. Healthline. Retrieved April 30, 2022, from


Back to blog

Keto Paleo Low FODMAP Cert, Gut & Ozempic Friendly

1 of 12

Keto. Paleo. No Digestive Triggers. Shop Now

No onion, no garlic – no pain. No gluten, no lactose – no bloat. Low FODMAP certified.

Stop worrying about what you can't eat and start enjoying what you can. No bloat, no pain, no problem.

Our gut friendly keto, paleo and low FODMAP certified products are gluten-free, lactose-free, soy free, no additives, preservatives or fillers and all natural for clean nutrition. Try them today and feel the difference!