Seeds are incredibly nutritious and a great way to increase your fibre and protein intake when you have IBS. They are mostly all low FODMAP so suitable if you’re attempting to reduce fermentable carbs in your diet. 

Seeds are generally cheaper than nuts, so they are a cost effective way to increase nutrient value of most meals or snacks.

How to add seeds to your IBS Diet

  • Try toasting them in a frying pan (with no oil) and add to salads or soups
  • Mix through porridge
  • Grind up and add to yoghurt and fruit as a desert
  • See my tamari seed recipe as a snack 

Best seeds for IBS

Chia Seeds

 A good source of essential fatty acids, protein and fibre. Chia seeds are tasteless and easy to mix through yoghurt, smoothies or porridge. 

Chia seeds help to make a softer well formed stool, so they are good for constipation and diarrhoea.

FODMAP – low FODMAP in portions up to 4 tbsp (48g)



These little seeds are also called linseeds. When you eat them they help to form a soft stool, by retaining water in the colon. They also keep some form to the stool, which means they is good for people with constipation and diarrhoea. They work better when they are milled, or ground up. 

You can add ground flaxseeds to porridge, smoothies or just mix with water and drink to help your bowel health. 

Buy ready ground flaxseeds if that makes it easier for you.

FODMAP – low FODMAP up to doses of 1 tbsp / 15g. Servings of 2 tbsp would be high in GOS (Galacto-oligosaccharides)

Sesame seeds

A source of magnesium & zinc, and they contain healthy fats & lignans for heart health. In addition when sesame seeds are unhulled they contain a good source of non-dairy calcium. But mostly in the shops they tend to be ‘hulled’.

Tasty when toasted and added to stir fries with ginger, chilli and seaweed. 

FODMAP – low FODMAP up to 6 tbsp (66g).


Pumpkin Seeds

Pumpkin seeds are one of my favourites. For example, even a small serving like 28g contains 23% of the RDA for iron & 37% of Magnesium RDA. High in antioxidants.

They are great if you dry fry them, when they start to pop and go a little crispy. 

FODMAP – low FODMAP up to servings of 100g


Sunflower seeds

Increases fibre and protein. Good source of vitamin E for hair & skin. 

Great toasted and added to roasted vegetables, soups or salads. 

FODMAP – A serving of 2 tsp is low FODMAP. Up to 70g should be fine for the low FODMAP diet. 


Hemp seeds

A source of essential fatty acids, which can support anti-inflammatory action in the body. Hemp seeds also contain good levels of  protein and fibre. 

FODMAP – low FODMAP at up to 50g

Hi I'm Anna Mapson, registered Nutritional Therapist.

I help people with IBS and SIBO get control of unpredictable gut symptoms to find long term relief from painful and embarrassing IBS without restrictive dieting.

I can help you to:

  • understand your digestion better, so you recognise your triggers
  • eat a well balanced diet, with tasty meals that are simple to prepare
  • develop better digestion and more energy

Find more about my 3 month 1:1 Gut Reset programme

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