Makes 26 servings (1 tbsp per serve)
This thick and creamy low FODMAP sunflower seed butter can be a great alternative to peanut butter, especially if you have a nut allergy. I love having my sunflower seed butter on rice cakes or in low FODMAP smoothies. The safe low FODMAP serve is 2 tablespoons.
Note on sunflower seeds: I spoke to the Monash team to find out what the FODMAP threshold levels are for sunflower seeds. Here is the response they gave me "As for sunflower seeds, the highest safe serve would be 50g of seeds. 70g is where sunflower seeds becomes high in FODMAPs. 60g of sunflower seeds is a moderate FODMAP serve." This means that a small 2 tablespoon (32.3g) serve of sunflower seed spread is low FODMAP.
SERVES 26 (1 tbsp per serve)
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
There are no dairy free tips for this recipe.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More