Low FODMAP nuts - what to eat and what to avoid
Contrary to popular belief, there is a wide variety of low FODMAP nuts that come with all the health benefits you'd expect.
To make it easy, we’ve pulled together a list of low FODMAP nuts you can eat and some delicious ideas for how to add them to your diet.
But first, let’s look at why nuts are an essential part of a healthy diet.
Why you should eat nuts on a low FODMAP diet
1. Heart health
Nuts have high levels of polyunsaturated and monounsaturated fats, as well as antioxidants and other important nutrients that have been shown to protect against heart disease.
2. Reduced risk of type 2 diabetes
Regular consumption of nuts has also been linked to a reduced risk of type 2 diabetes. Nuts are low GI and high in fibre, the perfect combination to assist with blood sugar control.
3. Help with a healthy weight
Nuts may actually help with maintaining a healthy weight. They are high in fibre and protein, which means they are extremely satisfying. This can help keep you feeling fuller for longer. As always, remember to check your portion size. 1/3-cup (or 30g) of nuts daily is enough.
4. Nutritious low FODMAP friendly snacks
Nuts can be great on the go snacks and they are packed full of healthy fats, protein and fibre. And we know that it can be hard to find easy and tasty low FODMAP snacks.
Nuts contain mono and polyunsaturated fats which are beneficial for your heart health, plus a small handful of nuts can count as one serve towards your daily protein intake. Not only that, but nuts also contain other important nutrients such as calcium, zinc and some B vitamins.
Low, moderate and high FODMAP nuts
If we’ve sold you on how good nuts are for your health, read on to find out the FODMAP content of nuts and which ones to eat as part of a low FODMAP diet.
Low FODMAP
The following nuts are low FODMAP per serve (one serve of nuts is around 30g or a small handful):
- Brazil Nuts
- Chestnuts
- Macadamias
- Peanuts
- Pecans
- Pine nuts
- Walnuts
Serving suggestion: you can create your own FODMAP-friendly nut mix to snack on with your favourite nuts listed above. Try including macadamia nuts, pecans, pine nuts as a tasty addition to salads – delicious raw or roasted.
Moderate FODMAP
The following nuts are ok to eat in small amounts (10 nuts or less)
- Almonds (although, it may be best to steer clear of almond butter which tends to be quite concentrated and you may end up consuming more than you think)
- Activated Cashews
- Hazelnuts
High FODMAP
The following nuts are high FODMAP in any amounts and are therefore not recommended if you are following a low FODMAP diet.
- Cashews
- Pistachios
Note: these are both high in oligos and fructans, therefore if you have already completed your challenge and know these FODMAPs are not your triggers, you might be able to include a serve of cashews/pistachios in your diet.
Easy ways to enjoy low FODMAP nuts
Now that you are equipped with your very own low FODMAP nuts cheat sheet, the world’s your oyster. You can use them to your heart’s content with your own granola, fruit and nut mix, or you can even add them on top of your salads to add some extra crunch!
Any of these are a great low FODMAP snack option on their own, but if you want to try something different, below are a few of my favourite ways to eat nuts these delicious nuts:
- Macadamias chopped and sprinkled on breakfast cereal or porridge
- Peanuts added to tofu and vegetable stir-fries for extra crunch
- Natural low FODMAP nut butter blended with soy milk, banana and maple syrup (a perfect breakfast smoothie)
- Lightly roasted pecans or walnuts rather than cheese in a salad
- Pine nuts as a topping on homemade pizzas
- Walnuts processed with coriander, garlic-infused olive oil and parmesan – a tasty low FODMAP pesto
Ways to better gut health
Are you experiencing abdominal pain, bloating, constipation and/or diarrhoea? Have you wondered what you can do to best manage these symptoms?
Join us for these short programs to help you discover the possible triggers for these symptoms and what to do next!
simple FODMAP challenge
A gentle FODMAP approach with simple steps for following a low FODMAP diet. Coming soon.
Reviewed by the healthylife Advisory Board April 2022