FODMAP food guide
Is pumpkin seed low FODMAP?
FODMAP score
12
Low FODMAP
Yes — Pumpkin Seed is low FODMAP in normal servings and is generally well tolerated by people with IBS.
Low-FODMAP serving
2 tbsp (23g)
Low-FODMAP at typical and larger serves; good snack or salad topper.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Fructans
Published figures for bigger serves disagree, so hold to the everyday sprinkle: a 2-tbsp topping is comfortably low, and raw vs roasted makes no difference.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.