Sunflower seeds

Moderate FODMAP (Caution)Safe to 1.5 tbsp (15g)

Is sunflower seeds low FODMAP?

Sunflower seeds is moderate FODMAP, safe in limited portions (Safe to 1.5 tbsp (15g)).

FODMAP subgroups to watch

Sunflower seeds contains GOS, fructans that can drive SIBO symptoms.

Portion threshold

GOS climbs above ~2 tbsp. Single typical servings stay in the rated range; larger servings push past the threshold.

Low-FODMAP nuts and seeds to try instead

WalnutsLow FODMAP PecansLow FODMAP Brazil nutsLow FODMAP Macadamia nutsLow FODMAP PeanutsLow FODMAP Chia seedsLow FODMAP

A single food is only half the story. Eating sunflower seeds in a bigger meal? See how it stacks with the rest of your plate.

Ratings and serving guidance reflect published low-FODMAP research and public dietitian sources. Tolerance is individual. Unsibo is a wellness companion; it is not a medical device and does not diagnose, treat, or prevent any condition.