Nuts and seeds

Nuts and seeds and their butters are tasty, multipurpose sources of concentrated plant protein. However, they’re also high in fat (a common IBS trigger). In addition, the amount of FODMAPs ingested can slip into the danger zone if nuts or seeds are consumed in quantities greater than recommended. Keep serving sizes to no larger than 2 teaspoons to 2 tablespoons (see for specific amounts per nut or seed) and limit other high-FODMAP foods at the same meal.