Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
45 g of seeds, about a quarter cup
FODMAP group responsible
- Excess fructose — Monosaccharides. A problem only when fructose outweighs glucose, as in honey and apple.
Why
Low FODMAP at about a quarter cup of seeds. Pomegranate molasses is far more concentrated and should be treated as a different food entirely.
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Free download
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.