Are Hemp Seeds Low FODMAP?

Written By: Tiluka Bhanderi, BSc RD
Reviewed By: Sophie Claessens, RD

Are hemp seeds Low FODMAP?

If you’ve recently started following the low FODMAP diet, you may find yourself double-checking every food label or Googling which foods fit within the guidelines. Seeds, in particular, can be a bit confusing. Hemp seeds are increasing in popularity, let’s dive into what hemp seeds are, their FODMAP content, and how they compare to other seeds out there.

What Are Hemp Seeds?

Hemp seeds come from the Cannabis sativa plant; despite this, they do not contain anytetrahydrocannabinol (THC) or cannabidiol (CBD) therefore they do not have an intoxicating effect1. These little seeds are packed with nutrients including protein, healthy fats, fibre, and a good range of vitamins and minerals1.

Hemp hearts are the inner part of hemp seeds once they have been unshelled. They are softer and easier to eat as the hard fibrous shell has been removed therefore some prefer to eat them in this form. Hemp seeds have a slightly nutty flavour profile and can be eaten raw, added to smoothies, sprinkled on salads, or used in baking. They’re a fantastic addition to a balanced diet, especially if you’re looking to add in more plant-based protein.

Which Seeds Are Low FODMAP?

Seeds are often considered a safe option for those on the low FODMAP diet because many varieties are low in fermentable carbohydrates. But, it’s still essential to check reliable information sources such as the Monash University FODMAP App 2, as portion size matters and some seeds can be high in FODMAPs if eaten in large amounts, so moderation is key.

Are Hemp Seeds Low FODMAP?

The good news is that according to Monash University, hemp seeds are low FODMAP up to a serving size of 2 tablespoons per meal 2. They’re a great addition to your meals, providing plant-based protein boost without causing digestive distress.

The below table shows some other FODMAP friendly seeds and their portion size:

SeedPortion Size
Hemp Seeds2 tablespoons per meal
Chia Seeds2 tablespoons per meal
Flaxseeds (Linseeds)1 tablespoons per meal
Pumpkin Seeds2 tablespoons per meal
Sunflower Seeds2 tablespoons per meal
Sesame Seeds1 tablespoons per meal

Need Expert Help with the Low FODMAP Diet?

Navigating the low FODMAP diet can feel overwhelming at times, especially when it comes to figuring out what’s safe to eat and in what amounts. If you’re struggling with food choices or experiencing ongoing digestive issues, working with a dietitian can make a huge difference. To learn more about Low FODMAP food choices you can check out our articles on Low FODMAP Milk Alternatives and Is Chickpea Flour Low FODMAP?

Our team of expert dietitians are here to help you manage your symptoms, find relief, and enjoy a variety of foods again. Book a free discovery call on our website to learn how we can support your journey to better gut health.

References

1. Farinon B, Molinari R, Costantini L, Merendino N. The seed of industrial hemp(Cannabis sativa L.): nutritional quality and potential functionality for human healthand nutrition. Nutrients. 2020;12(7):1935.

2. Monash University. Monash Fodmap Diet. Version 3.1.2 [mobile application]. 2012[accessed: 4th October 2024]. Available from: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

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