Are Sunflower Seeds Low FODMAP?

Medically reviewed by Onikepe Adegbola, MD PhD DipIBLM

Are sunflower seeds low FODMAP?

If you are looking for a healthy snack that is also low FODMAP, sunflower seeds are a great option. Sunflower seeds are packed with nutrients, rich in protein and healthy fats. In this post, we will discuss whether sunflower seeds are low FODMAP and how many sunflower seeds are considered low FODMAP. We will also provide a recipe for low FODMAP sunflower seed bars!

Why are sunflower seeds good for you?

Sunflower seeds are a good source of fiber, which is essential to your digestive health. They are also packed with vitamins and minerals like vitamin E and selenium, making them especially beneficial to your immune system! The high protein content makes this snack ideal for vegans or vegetarians looking to get some protein in their diet without eating meat.

Sunflowers are a flowering plant that has been cultivated since ancient times. The seeds are harvested from the sunflower head after it has ripened and dried out on its stalk for several weeks or months (depending on your climate). These are typically found in grocery stores as well as health food stores like Whole Foods Market or Trader Joe’s.

Sunflowers are a part of the daisy family, and are related to the ragweed plant. For this reason, if you are allergic to ragweed pollen, you may also be allergic to sunflower seeds. If you are unsure whether you are allergic or not, it is best to avoid eating them until you have consulted with your doctor.

Sunflower seeds can be used in recipes such as salads and are a popular snack. They are often eaten raw or roasted, but they can also be sprouted.

Sunflower seeds and IBS

According to the Monash University low FODMAP diet app, one serving of sunflower seeds (6 grams or two teaspoons of hulled seeds) is low FODMAP. This makes sunflower seeds an excellent option if you follow a low FODMAP diet.

If eaten in large quantities, sunflower seeds can cause bloating due to high levels of fiber and oligofructans. For this reason, it is best to consume them moderately, sticking to low FODMAP servings, if you are prone to digestive issues such as gas or bloating.

Sunflower seeds are not recommended if you have an allergy or intolerance to them, even though they are low FODMAP foods and safe for IBS.

Low FODMAP sunflower seed bars

If you are looking for a quick and easy way to enjoy sunflower seeds, we have the perfect recipe for you! These low FODMAP sunflower seed bars are not only delicious but are also healthy and nutritious.


  • ½ cup gluten-free oats
  • ¼ cup gluten-free flour
  • ½ cup sunflower seeds
  • ¼ teaspoon salt
  • ⅓ cup brown sugar or honey (optional)


  • Preheat oven to 350 degrees Fahrenheit.
  • Combine all dry ingredients in a bowl
  • then add the wet ingredients.
  • Bake for 15 minutes or until golden brown on top and bottom edges are crispy but not burnt.
  • Let cool completely before cutting into bars or squares; enjoy!

Low FODMAP sunflower seed recipes


Hopefully, this blog post has answered some of your questions about sunflower seeds and whether or not it is a low FODMAP food. Stay tuned for more posts about FODMAP friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.

Join our free low FODMAP course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.

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