Hemp seeds (also called hemp hearts) are low FODMAP at a serving of 28 grams, roughly two tablespoons. That makes them one of the easier plant-based protein sources to work into a low FODMAP diet. Hemp milk is also considered a safe milk alternative on the diet, though the details vary by product and serving size.
Hemp Seeds and Their FODMAP Status
FODMAP Friendly, one of the two major certification bodies for FODMAP testing, has confirmed that a 28-gram (about two tablespoon) serving of hemp seeds is low FODMAP. That’s a meaningful serving, enough to top a salad or blend into a smoothie, and it delivers around 10 grams of protein and 1.2 grams of fiber. Hemp seeds are also rich in omega-3 and omega-6 fatty acids, which can be harder to get on a restricted diet.
Because fats and protein don’t contain FODMAPs on their own, hemp seeds’ nutritional profile works in their favor. FODMAPs are specific types of short-chain carbohydrates, and hemp seeds are relatively low in total carbohydrates to begin with. Sticking close to the tested two-tablespoon portion keeps you in safe territory. Larger portions haven’t been formally tested, so if you want to use more, it’s worth increasing gradually and tracking your symptoms.
Hemp Protein Powder
Hemp protein powder has not been formally tested or certified low FODMAP by either Monash University or FODMAP Friendly. Since it’s made by processing whole hemp seeds and concentrating the protein content, it likely behaves similarly to the seeds themselves. FODMAP Friendly notes that hemp protein powder “may likely be low FODMAP” but recommends identifying your own tolerance.
If you want to try it, start with a small serving, around one tablespoon, and see how your body responds before working up to a full scoop. Watch the ingredient label carefully. Some hemp protein powders add sweeteners, inulin, chicory root fiber, or other prebiotic fibers that are high FODMAP. A product with just “hemp protein” on the label is a safer bet than one with a long ingredient list.
Hemp Milk as a Dairy Alternative
Monash University, the research group behind the low FODMAP diet, lists hemp milk as a low FODMAP milk alternative alongside options like almond milk and lactose-free dairy milk. It’s widely available in the U.S. and Europe, though harder to find in Australia and New Zealand.
Not all hemp milks are created equal. Commercial brands often add ingredients to improve texture and shelf life, and some of those can introduce FODMAPs. Watch for:
- Agave syrup, which is high in excess fructose
- Honey, also high in fructose
- Inulin or chicory root, added as fiber but high in fructans
- High fructose corn syrup, sometimes used as a sweetener
Plain, unsweetened hemp milk is your safest option. Most brands use just hemp seeds, water, and a small amount of stabilizer like sunflower lecithin, which is FODMAP-safe.
How Hemp Compares to Other Plant Proteins
Finding plant-based protein on a low FODMAP diet can be tricky because many common sources, like beans, lentils, and cashews, are high in FODMAPs at typical serving sizes. Hemp seeds sidestep this problem entirely at the tested portion. Two tablespoons give you 10 grams of protein, which is comparable to what you’d get from two eggs.
Other low FODMAP plant protein options include firm tofu (which is drained of its high FODMAP liquid during pressing), peanuts and peanut butter at two tablespoons, and small servings of pumpkin seeds. Hemp stands out because it provides a complete amino acid profile, meaning it contains all nine essential amino acids your body can’t make on its own. Most plant proteins lack one or more of those, which is why dietitians often recommend combining different sources. With hemp, that’s less of a concern.
Practical Tips for Adding Hemp to a Low FODMAP Diet
Hemp seeds have a mild, slightly nutty flavor that blends easily into foods without dominating. Sprinkle them over oatmeal made with low FODMAP milk, stir them into rice, or add them to a smoothie with banana (one-third of a medium banana stays low FODMAP) and spinach. They work well in homemade granola bars with oats and maple syrup, both of which are FODMAP-safe.
You can also make your own hemp milk at home by blending hemp seeds with water and straining. This gives you full control over ingredients and avoids the additives found in store-bought versions. A ratio of about three tablespoons of hemp seeds to one cup of water produces a creamy result. Keep in mind that homemade hemp milk separates more easily than commercial versions, so shake or stir before using.
Store hemp seeds in the refrigerator or freezer after opening. Their high fat content means they can go rancid at room temperature within a few weeks, especially in warm climates. Kept cold, they’ll stay fresh for several months.