One serving size of sunflower seeds (5 grams or two and a half teaspoons of hulled seeds) is low in FODMAP, according to the Monash University low FODMAP diet app. If you follow a low-FODMAP diet, sunflower seeds are a wonderful alternative.
Sunflower seeds, like other low FODMAP legumes, can cause bloating in people who consume them in excessive quantities. This is due to the high amount of fiber and oligofructose contained within. If you have gastrointestinal problems such as gas or bloatedness, sunflower seeds should be consumed sparingly. Even though they are low FODMAP foods that are safe for IBS, sunflower seeds are not suggested if you have an allergy or intolerance to them.
Low FODMAP Sunflower Seed Bars
We have the ideal recipe for you if you are searching for a quick and simple way to eat sunflower seeds! These low FODMAP sunflower seed bars are not only delectable, but they are also nutritional and healthy.
- half cup of gluten-free oats
- one-fourth cup of gluten-free flour
- half cup of sunflower seeds
- one-fourth of a teaspoon of salt
- one-third cup o brown sugar or honey (optional)
- Preheat the oven to 350°F.
- In a bowl, combine the dry ingredients.
- Then add all the wet ingredients.
- Remove the foil and bake for 15 minutes, or until golden brown on top and bottom edges are crisp but not charred.
- Allow to chill completely before cutting into bars or squares; enjoy!
Low FODMAP Sunflower Seeds
Sunflower seeds are a rich source of vitamin E and selenium, as well as cholesterol-lowering compounds known as phytosterols. Sunflower seed butter is high in heart-healthy fats, protein, fiber, and vitamins A and D. It can be used to make low FODMAP nut butter or spreads for sandwiches. The recommended serving size is 2 tablespoons.
Note on sunflower seeds: I contacted the Monash team to find out what the FODMAP threshold levels are for sunflower seeds. “For sunflower seeds, the recommended dangerous serve is 50g of seeds. 70g is when sunflower seeds become high in FODMAPs. A moderate FODMAP serve of 60g of sunflower seeds is a little over 2 tablespoons (32.3g).” This implies that a tiny 2 tablespoon (32.3g) serving of sunflower seed spread is low-FODMAP.
Are Sunflower Seeds Low In FODMAP?
Sunflower seeds are a nutritious, textured addition to salads and soups, and they’re quite adaptable. However, can you have sunflower seeds on a low FODMAP diet?
Sunflower Seeds On A FODMAP Diet
Sunflower seeds are a simple way to add flavor and texture to salads and soups. You now know that sunflower seeds are low in FODMAP, which means you can add them to your diet with confidence. It does not, however, end there. We have covered everything you need to know about the sunflower seeds (as well as some other popular sunflower seeds), including the portion sizes and some suggestions for using them in your recipes to make things a little more interesting.
Recommended Sunflower Seeds Portion
In general, a 2tbsps portion of sunflower seeds is safe. According to Monash University, up to 50g of sunflower seeds is low in FODMAP. When you bump this up by 10g to 60g, it becomes moderate in FODMAPs. Another 10g would also result in excessively high FODMAP levels. It is all about balance when it comes to portion control; keep an eye on your daily 50g limit every day.
How to Use Sunflower Seeds
Take advantage of any little victories as you follow a low FODMAP diet. Eating sunflower seeds is a tiny win because they are so adaptable and may be used to spice up many different meals. When it comes to using sunflower seeds, there are several choices:
Sprinkle on Cakes – Yes, you can sprinkle sunflower seeds on your cakes to make them look more attractive. Sprinkle your cakes with a few sprinkles for the final few minutes of baking to give them a crunchy, nutty taste.
Add to Vegetables – Toasted sunflower seeds may transform your buttered greens from being another uninteresting plate of veggies to the star of your next dinner. Sunflower seeds complement a variety of vegetables, including asparagus and cauliflower, as well as carrots and broccoli. Do not be hesitant!
Stir into Cereal – Sunflower seeds are high in vitamins E and antioxidants, making them an excellent addition to any morning breakfast bowl, whether it is made with homemade low FODMAP shop-bought or granola gluten-free cornflakes.
Use them in Pesto – Pesto is traditionally prepared with pine nuts. If you use a lot of pine nuts, they can be expensive and high in FODMAPs. So why not give sunflower seeds a try instead?
Mix into Salads – Salads can be a little tedious to eat every day for lunch, especially if you have been doing it for years. To add a nutty flavor and crispy texture to your salad, toast a handful of sunflower seeds then stir them in. It will instantly upgrade the quality of your low FODMAP meal.
Sunflower Seeds Good For Your Health
Sunflower seeds are high in dietary fiber and have antioxidants that may help prevent the development of cancer. They are also chock-full of vitamins and minerals, including vitamin E and selenium, which are good for your immune system! This snack’s high protein content makes it perfect for vegans or vegetarians who wish to add some meatless protein to their diet.
Since ancient times, sunflowers have been cultivated. The seeds are taken from the sunflower head after it has ripened and dried out on its stalk for many weeks or months (depending on your climate). These are frequently found in supermarkets as well as health food shops like Whole Foods Market or Trader Joe’s.
Sunflowers are a member of the daisy family, which is closely related to ragweed. Because of this, if you are allergic to ragweed pollen, you might be allergic to sunflower seeds as well. If you are not sure whether you are sensitive or not, it is best to avoid eating them until you have spoken with your doctor. Sunflower seeds can be used in salads and other meals, and they are popular snack food. They are commonly eaten raw or roasted but may also be sprouted.
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