Low FODMAP
Safe at the serving size listed.
Safe serving
About 2 tablespoons
Why
Seeds are the most reliably safe item in this category and a good way to add texture and fat where cashews and pistachios are out. Chia and flaxseed additionally help with the constipation-predominant pattern many people have.
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.