A segmented orange with pumpkin seeds.

• Orange — 4½ oz (1)
• Pumpkin seeds — 1 Tbsp

1. Peel and segment the orange.
2. Serve with the pumpkin seeds.

Per serving · estimated from USDA FoodData Central. Not medical advice — keep your nutritionist in the loop.

No-cook assembly; portions per Monash University low-FODMAP serving sizes.

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.