Are pomegranate seeds low FODMAP?
High FODMAP, usually limited
Pomegranate seeds are high FODMAP and are usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Pomegranate seeds on a low FODMAP diet
- Leave pomegranate seeds out during the elimination phase, which usually lasts two to six weeks.
- Look for a low FODMAP alternative in the same food group, or check one in our FODMAP checker.
- High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.
Which FODMAPs are in pomegranate seeds
Mannitol: Mannitol is a polyol (sugar alcohol) found in some vegetables such as mushrooms and cauliflower. It is poorly absorbed and can draw water into the bowel. Read more about polyols and foods that cause bloating.
Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.
Other seeds
Low FODMAPCommon questions
Are pomegranate seeds low FODMAP?
Pomegranate seeds are high FODMAP and are usually limited during the elimination phase. They contain mannitol and fructans.
Which FODMAPs are in pomegranate seeds?
Pomegranate seeds contain mannitol and fructans. Mannitol is a polyol (sugar alcohol) found in some vegetables such as mushrooms and cauliflower. It is poorly absorbed and can draw water into the bowel.
Can I have pomegranate seeds during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
How do I test pomegranate seeds during reintroduction?
Pomegranate seeds belong with the mannitol group, which is often tested with mushrooms. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Learn more
Category
Nuts, Seeds & Oils · Seed
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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