🥬 Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are the edible seeds found inside pumpkins and certain squash varieties. These flat, oval-shaped seeds are nutritional powerhouses that fit beautifully into a Low FODMAP diet when consumed in appropriate portions. Available in both hulled (shell removed) and unhulled forms, pumpkin seeds can be enjoyed raw or roasted, making them a versatile ingredient for snacking, cooking, and baking. According to Monash University testing, pumpkin seeds are considered Low FODMAP in servings up to 2 tablespoons (approximately 20g). This generous portion size makes them one of the more flexible seed options for those managing IBS or following a Low FODMAP elimination phase. The seeds contain minimal amounts of oligosaccharides (GOS and fructans) that typically trigger digestive symptoms, allowing most people to enjoy them without concern. Nutritionally, pumpkin seeds are exceptional sources of magnesium, zinc, iron, and healthy fats, particularly omega-3 and omega-6 fatty acids. They're also rich in plant-based protein, providing about 5-7 grams per ounce, making them valuable for vegetarians and vegans on Low FODMAP diets. The high magnesium content is particularly beneficial for gut health, as this mineral supports muscle relaxation in the digestive tract and may help reduce cramping and discomfort. Pumpkin seeds contain impressive amounts of antioxidants, including vitamin E and carotenoids, which support overall health and may help reduce inflammation in the gut. Their fiber content, while moderate, includes both soluble and insoluble fiber that can support healthy digestion when consumed within Low FODMAP limits. When selecting pumpkin seeds, opt for plain, unsalted varieties to avoid added ingredients that might contain FODMAPs. Many flavored or seasoned versions include garlic powder, onion powder, or high FODMAP sweeteners. Raw pepitas work wonderfully in smoothies, salads, and homemade granola, while roasted seeds make excellent standalone snacks or crunchy toppings for soups and roasted vegetables. You can easily roast your own at home with Low FODMAP-friendly seasonings like paprika, cumin, or a touch of maple syrup (in small amounts). Store pumpkin seeds in an airtight container in a cool, dark place, or refrigerate them to extend freshness and prevent the oils from becoming rancid.

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