What nuts are low FODMAP?

Nuts are an excellent source of healthy fats, antioxidants, vitamins and fibre. There are plenty of nuts to choose from on a low-FODMAP diet and they make a great energy-boosting snack!

If you struggle with low-FODMAP nuts, and it’s not due to an allergy, then it might be because nuts contain high levels of insoluble fibre, which can make IBS symptoms worse. This article will explain which nuts are safe for a low-FODMAP diet and which nuts are not. Just before you go crazy about nuts, just remember that serving sizes are important as always!

FODMAP content of nuts

Low-FODMAP nut options

Brazil nuts are known for their high levels of selenium and just two to three nuts per day can provide you with 100 per cent of your daily selenium needs. The safe serving size for Brazil nuts is 10.

Chestnuts are high in vitamin C, as well as minerals, such as potassium, copper and magnesium, amino acids and antioxidants. Fire-roasted chestnuts make the perfect autumn treat. The safe low-FODMAP serving size is 20 chestnuts. However, serving sizes with 25 or more chestnuts contain moderate levels of oligosaccharides (GOS) and should be limited.

Macadamia nuts contain higher levels of monosaturated fats, like those found in olive oil, compared with other tree nuts. This means they may be able to help reduce cholesterol when combined with a healthy diet. These nuts are also higher in fat and calories than other nuts, so watch your portions. The safe low-FODMAP serving size for macadamia nuts is 20.

Peanuts are not tree nuts but belong to the legume family. Nutritionally they are very similar to other tree nuts. Peanuts are high in folate and can offer the same heart protection benefits as other nuts. Peanuts are also cheap, which means they are a great option if you are on a budget. The safe low-FODMAP serving size for peanuts is 32.

Pecans are a good source of thiamine, magnesium and phosphorous, making them a rich source of vitamins and minerals. The safe low-FODMAP serving size is 10 pecan halves.

Pine nuts contain both vitamins E and K. Vitamin E helps your body produce red blood cells, vitamin K helps your body to form blood clots and stop bleeding after an injury. The safe low-FODMAP serving size for pine nuts is one tablespoon. Large serving sizes of eight tablespoons should be avoided as they contain high amounts of fructans.

Walnuts are a rich source of plant-based omega-3s, which can help protect your body against heart disease and strokes. The safe low-FODMAP serving size is 10 walnut halves.

Nuts safe in small serves only

Hazelnuts and almonds are only low FODMAP in small serving sizes of 10 nuts or less.

Avoid these high-FODMAP nuts

Unfortunately, both cashews and pistachio nuts are high FODMAP, even in small serving sizes.

Final thoughts

Low-FODMAP nuts are a great source of vitamins, minerals, healthy fats and fibre. This means they make great low-FODMAP snacks and can help you achieve a balanced diet. Unless you are like me and have a nut allergy, or have issues with insoluble fibre, try to eat a small handful of safe nuts every day.

Please note: If you want more information on going low FODMAP please see our FODMAP toolkit: Your complete guide to going low-FODMAP. Full print ready version available for purchase, details here.

You may also be interested in:

• What flours and starches are low-fodmap?
• What cheeses are low-fodmap, low lactose?
• Is apple cider vinegar low-fodmap?
• Is fermented cabbage and sauerkraut low-fodmap?
• Fodmap content of milk and milk alternatives
• Are cranberries low-fodmap?
• Garlic and a low-fodmap diet

Please also see our articles; is the low-fodmaps diet right for you and our Fodmaps toolkit which is your complete guide to going low-fodmap.