Sunflower seeds

Nuts & Seeds

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

Preparation	Gas	Binding	Overall
As served / plainusual	2.3	0.7	6.5

Adjust this food for you:

Want scores tuned to you everywhere? Set up your profile →

Swap it out

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

Safestsafe default · confidence C

A smooth nut/seed butter

Lowest likely gas, urgency, residue and irritation.

Whole seeds are coarse residue; a smooth peanut butter or tahini gives a similar role without the hulls.

Peanut butter · nut butter · 1–2 tbsp2.3
Tahini · seed butter · 1 tbsp2.3

Combined load for these items is 4.6 vs 6.5 for sunflower seeds — about 1.9 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.