Sunflower seeds, bad choice?

I am 3 weeks post op, on the soft foods diet. No more soup thank god. I ate 1/2 of sunflower seeds because they are tasty and high in protein. 1/2 hour later, my stomach began to hurt very badly, and I was making trips to the toilet every 4-5 minutes. At first, (sorry to be gross) something came out the other end a few times. After awhile, nothing more would come out on each trip, and the pain remained. I'm guessing I made a bad food choice here. Are there any nuts that would be better or easier on my tummy than the sunflower seeds? And yes, I chewed chewed chewed...

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