Pumpkin seeds / pepitas

Nuts & Seeds

GASP score by preparation (lower is gentler · 0–10)

Preparation	Gas	Binding	Overall
As served / plainusual	2.0	0.7	6.3

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Alternatives for pumpkin seeds / pepitas, ranked three ways. Tap any ingredient to learn what it is.

Safestsafe default · confidence C

A small sprinkle, or smooth tahini

Lowest likely gas, urgency, residue and irritation.

Pepitas are low-FODMAP but add residue; keep the serve small, or use smooth tahini where a seed note is wanted.

Tahini · seed butter · 1 tbsp2.3

Combined load for these items is 2.3 vs 6.3 for pumpkin seeds / pepitas — about 4.0 points lower.

Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.