🥬 Mixed Seeds

Mixed seeds are a versatile combination of nutrient-dense seeds commonly including pumpkin seeds (pepitas), sunflower seeds, sesame seeds, chia seeds, and flax seeds. These powerhouse ingredients offer exceptional nutritional benefits while being generally well-tolerated on a Low FODMAP diet when consumed in appropriate portions. From a FODMAP perspective, most seeds are considered low FODMAP in typical serving sizes, making mixed seed blends an excellent choice for adding texture, nutrition, and flavor to Low FODMAP meals. However, portion control remains important as some seeds contain moderate amounts of oligosaccharides (GOS) that can accumulate when consumed in large quantities. The key is understanding that while individual seeds are low FODMAP, combining multiple varieties means you're stacking different FODMAP loads, so moderation is essential. Nutritionally, mixed seeds are exceptional sources of healthy fats, particularly omega-3 fatty acids from chia and flax seeds, which support anti-inflammatory processes beneficial for gut health. They're rich in fiber, including both soluble and insoluble types that support digestive regularity without triggering IBS symptoms when consumed appropriately. Seeds also provide plant-based protein, making them valuable for vegetarians and vegans following a Low FODMAP diet. Mixed seeds are particularly rich in minerals like magnesium, zinc, iron, and selenium, which many IBS sufferers may be deficient in due to dietary restrictions or malabsorption issues. The vitamin E content acts as a powerful antioxidant, while B vitamins support energy metabolism and nervous system health. In cooking, mixed seeds add delightful crunch to salads, yogurt bowls, and smoothies. They can be toasted to enhance their nutty flavor, ground into seed butter alternatives, or used as a coating for proteins. Sprinkling them over roasted vegetables, incorporating them into Low FODMAP bread and muffin recipes, or using them as a crunchy topping for soups adds both nutrition and texture. Store mixed seeds in an airtight container in a cool, dark place or refrigerate to prevent the healthy oils from becoming rancid, ensuring maximum freshness and nutritional benefit.

Alternatywy Low FODMAP