Are pumpkin seeds low FODMAP?
Yes, low FODMAP
Pumpkin seeds are low FODMAP in typical servings, so they're generally suitable during the elimination phase.
Low FODMAPLarger portions contain more fructans.
Last reviewed October 24, 2026
Pumpkin seeds on a low FODMAP diet
- Pumpkin seeds can be part of your diet during the elimination phase.
- Low FODMAP ratings apply to typical servings. Several low FODMAP foods in one meal can add up, an effect called FODMAP stacking.
- Flavored and roasted mixes can add garlic, onion or honey, so plain versions are the safest choice.
Other seeds
High FODMAPCommon questions
Are pumpkin seeds low FODMAP?
Pumpkin seeds are low FODMAP in typical servings, so they're generally suitable during the elimination phase. Larger portions contain more fructans.
Can I have pumpkin seeds during the low FODMAP elimination phase?
Yes. Pumpkin seeds are low FODMAP in typical servings. Keep an eye on portion size and on other FODMAP sources in the same meal.
Pumpkin seeds in our guides
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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