Is Hemp Seed Low Fodmap

**Disclosure: We recommend the best products we think would help our audience and all opinions expressed here are our own. This post contains affiliate links that at no additional cost to you, and we may earn a small commission. Read our full privacy policy here.

Hemp seeds have gained popularity in recent years due to their numerous health benefits and versatility in recipes. For individuals following a low FODMAP diet, it’s essential to explore whether hemp seeds are a suitable addition to their eating plan. In this article, we will delve into the world of FODMAPs, examine the nutritional profile of hemp seeds, discuss their potential impact on FODMAP sensitivity, and explore ways to incorporate them into a low FODMAP diet. We will also highlight some precautions and considerations to keep in mind. So, let’s get started!

Understanding FODMAPs

Before we dive into the discussion of hemp seeds and their potential impact on a low FODMAP diet, it’s important to understand what FODMAPs are. FODMAPs are a group of carbohydrates and sugar alcohols that can cause digestive issues in certain individuals. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These substances are found naturally in different types of foods and can trigger symptoms such as bloating, gas, abdominal pain, and diarrhea in individuals with FODMAP sensitivity.

What are FODMAPs?

FODMAPs include a wide range of foods, including but not limited to:

  • Fruits such as apples, pears, and peaches
  • Vegetables like onions and garlic
  • Dairy products such as milk and yogurt
  • Legumes including lentils, chickpeas, and certain types of beans
  • Wheat and other grains
  • Sugar alcohols like sorbitol and mannitol

FODMAPs can be found in various food groups, making it challenging for individuals with FODMAP sensitivity to navigate their diet. It’s important to note that not all foods within these groups contain high levels of FODMAPs. For example, some fruits like bananas and berries have lower FODMAP content and may be better tolerated by individuals with FODMAP sensitivity.

Additionally, the level of FODMAPs in a food can vary depending on its ripeness, cooking method, and processing. For example, ripe bananas tend to have higher levels of FODMAPs compared to unripe ones. Therefore, it’s crucial for individuals following a low FODMAP diet to be aware of these nuances and consult with a healthcare professional or registered dietitian for personalized guidance.

Why are Low FODMAP Diets Important?

Following a low FODMAP diet can be valuable for individuals with conditions such as irritable bowel syndrome (IBS) or other gastrointestinal disorders. By eliminating high FODMAP foods from their diet, individuals can potentially alleviate symptoms and improve their overall digestive health.

Research has shown that a low FODMAP diet can significantly reduce symptoms such as bloating, gas, and abdominal pain in individuals with FODMAP sensitivity. However, it’s important to note that a low FODMAP diet is not a long-term solution but rather a diagnostic tool to identify trigger foods. Once trigger foods are identified, a healthcare professional or registered dietitian can help individuals reintroduce FODMAPs in a controlled manner to determine their individual tolerance levels.

It’s worth mentioning that a low FODMAP diet can be challenging to follow, as it requires careful planning and label reading to avoid high FODMAP ingredients. However, with the guidance of a healthcare professional or registered dietitian, individuals can successfully navigate a low FODMAP diet while ensuring they meet their nutritional needs.

The Nutritional Profile of Hemp Seeds

Now that we have a basic understanding of FODMAPs and their impact on certain individuals, let’s explore the nutritional benefits of hemp seeds.

What are Hemp Seeds?

Hemp seeds, also known as hemp hearts, are the edible seeds of the Cannabis sativa plant. They are small, brown seeds with a mild and nutty flavor. Despite being derived from the Cannabis plant, hemp seeds do not contain THC, the psychoactive compound found in marijuana. Therefore, consuming hemp seeds will not produce any psychotropic effects.

Hemp seeds have been consumed for thousands of years and have a rich history in various cultures. They were highly valued for their nutritional and medicinal properties. In fact, hemp seeds were considered a staple food in ancient China and were even used as a form of currency in some regions.

The cultivation of hemp seeds is also environmentally friendly. The plant requires minimal water and does not need pesticides or herbicides to grow. This makes hemp seeds a sustainable and eco-friendly choice for those who are conscious of their environmental impact.

Nutritional Benefits of Hemp Seeds

Hemp seeds are a nutritional powerhouse, packed with essential nutrients. They are an excellent source of protein, containing all nine essential amino acids that our bodies cannot produce on their own. This makes hemp seeds a great option for vegetarians, vegans, and individuals looking to increase their protein intake.

In addition to protein, hemp seeds are rich in healthy fats, including omega-3 and omega-6 fatty acids. These fats are essential for brain health and play a crucial role in reducing inflammation in the body. Consuming hemp seeds regularly can contribute to a healthy heart and may even help improve cognitive function.

Fiber is another important component of hemp seeds. A high-fiber diet is essential for maintaining a healthy digestive system and promoting regular bowel movements. Hemp seeds provide a good amount of dietary fiber, which can help prevent constipation and support overall gut health.

Furthermore, hemp seeds are a good source of vitamins and minerals. They contain vitamin E, an antioxidant that helps protect cells from damage caused by free radicals. Additionally, hemp seeds are rich in minerals such as magnesium and zinc, which are essential for various bodily functions, including immune system support and bone health.

It’s important to note that while hemp seeds offer numerous health benefits, they should be consumed as part of a balanced diet. Incorporating them into meals and snacks can be a great way to boost your nutrient intake and add a delicious nutty flavor to your dishes.

Hemp Seeds and FODMAPs

Now, let’s address the pressing question: Are hemp seeds low FODMAP?

Are Hemp Seeds Low FODMAP?

Hemp seeds are considered low FODMAP and can be safely consumed by individuals following a low FODMAP diet. According to Monash University, a leading authority on FODMAP research, hemp seeds have been tested and found to contain low levels of FODMAPs, making them suitable for individuals with FODMAP sensitivity. However, it’s important to note that large servings of hemp seeds may contain moderate levels of FODMAPs, so portion control is key.

Scientific Studies on Hemp Seeds and FODMAPs

While there is limited scientific research specifically focusing on the FODMAP content of hemp seeds, studies have shown that hemp protein, derived from the seeds, may have a positive impact on gastrointestinal symptoms in individuals with irritable bowel syndrome (IBS). This suggests that hemp seeds, which are the source of hemp protein, could potentially be beneficial for individuals following a low FODMAP diet.

One study published in the Journal of Gastroenterology and Hepatology examined the effects of hemp protein on IBS symptoms. The study involved a group of participants with diagnosed IBS who were randomly assigned to consume either hemp protein or a placebo for a period of eight weeks. The results showed that those who consumed hemp protein experienced a significant reduction in abdominal pain, bloating, and overall gastrointestinal discomfort compared to the placebo group.

Another study conducted at the University of Calgary investigated the effects of hemp seed oil, which is derived from hemp seeds, on gut health. The researchers found that the consumption of hemp seed oil led to an increase in beneficial gut bacteria, such as Bifidobacterium and Lactobacillus, while reducing the levels of harmful bacteria. This suggests that hemp seeds, and their derived products, may have a positive impact on gut microbiota, which is crucial for maintaining digestive health.

Furthermore, hemp seeds are rich in fiber, which is known to promote regular bowel movements and support overall digestive function. The fiber content of hemp seeds can help prevent constipation and promote the growth of beneficial bacteria in the gut. This can contribute to a healthy gut environment and alleviate symptoms associated with digestive disorders.

In addition to their potential benefits for individuals with FODMAP sensitivity, hemp seeds are also a good source of essential fatty acids, including omega-3 and omega-6. These fatty acids play a crucial role in reducing inflammation in the body, which can be beneficial for individuals with inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis.

It’s important to note that while hemp seeds are generally well-tolerated, some individuals may still experience adverse reactions. It’s always recommended to consult with a healthcare professional or registered dietitian before making any significant changes to your diet, especially if you have specific dietary restrictions or medical conditions.

Incorporating Hemp Seeds into a Low FODMAP Diet

With their low FODMAP status established, let’s explore some ways to incorporate hemp seeds into your low FODMAP diet.

How to Use Hemp Seeds in Your Diet

There are numerous ways to enjoy the nutritional benefits of hemp seeds. Here are some suggestions:

  1. Sprinkle them on top of salads or steamed vegetables.
  2. Add them to smoothies or homemade protein shakes for an extra nutritional boost.
  3. Include them in gluten-free baking recipes as a substitute for other nuts or seeds.
  4. Use them as a topping for dairy-free yogurt or chia seed pudding.

Delicious Low FODMAP Recipes with Hemp Seeds

To inspire your culinary adventures, here are two delicious low FODMAP recipes featuring hemp seeds:

Recipe 1: Hemp Seed Energy Balls


  • 1 cup pitted dates
  • 1 cup gluten-free rolled oats
  • 1/4 cup hemp seeds
  • 2 tablespoons maple syrup
  • 1/4 cup unsweetened shredded coconut (optional)


  1. In a food processor, blend the dates until they form a sticky paste.
  2. Add the oats, hemp seeds, and maple syrup. Pulse until well combined.
  3. Scoop out small portions of the mixture and roll into balls using your hands.
  4. If desired, roll the energy balls in shredded coconut for an extra touch.
  5. Place the energy balls in an airtight container and refrigerate for at least an hour before serving.

Recipe 2: Low FODMAP Hemp Seed Pesto


  • 2 cups fresh basil leaves
  • 1/2 cup hemp seeds
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 1 clove garlic (optional)
  • Salt and pepper to taste


  1. In a food processor, combine the basil leaves, hemp seeds, olive oil, lemon juice, garlic (if desired), salt, and pepper.
  2. Pulse until the ingredients are well blended and the pesto reaches your desired consistency.
  3. Transfer the pesto to a jar or container and refrigerate until ready to use.

Precautions and Considerations

While hemp seeds are generally well tolerated, it’s important to be aware of potential side effects and consult with a healthcare professional before incorporating them into your diet.

Potential Side Effects of Hemp Seeds

Some individuals may experience digestive discomfort, such as an upset stomach or diarrhea, when consuming hemp seeds. These side effects are typically rare and mild, but it’s always wise to listen to your body and adjust your intake accordingly.

Consulting with a Healthcare Professional

If you have any specific health concerns or are unsure about adding hemp seeds to your low FODMAP diet, it is recommended to consult with a registered dietitian or healthcare professional who is knowledgeable in the area of FODMAPs and can provide personalized guidance.

We hope this article has shed light on whether hemp seeds are low FODMAP and how they can be safely incorporated into your low FODMAP diet. Remember, everyone’s tolerance to FODMAPs may vary, so it’s essential to listen to your body and make choices that suit your individual needs. Enjoy exploring the world of hemp seeds and the delicious possibilities they offer!

Leave a Comment