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||Moderate FODMAP||High FODMAP|
|Almonds (10 or less = low FODMAP)
Hazelnuts (10 or less = low FODMAP)
|Almonds (more than 10)
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.
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.
Original article sourced from https://www.alittlebityummy.com/blog/what-nuts-are-low-fodmap/
Article sources and references
- The Family Health Guide. They’re good for us, but which nut is the best? Harvard Health Publications. 2005https://www.health.harvard.edu/family-health-guide
- Bijkerk, C, Wit, N, Muris, J, Whorwell, P, Knottnerus, J, Hoes, A. Soluble or insoluble fibre in irritable bowel syndrome in primary care? Randomised placebo-controlled trial. British Medical Journal. 2009: Volume 339: Issue 7721https://www.ncbi.nlm.nih.gov/pubmed/19713235
- Francis, C, Whorwell, P. Bran and irritable bowel syndrome: Time for a reappraisal. The Lancet. 1994: Volume 334. 39-40https://www.ncbi.nlm.nih.gov/pubmed/7912305
- Ford, A, Moayyedi, P, Lacey, B, Lembo, A, Saito Y, Schiller, L, Soffer, E, Spiegel, B, Quigley, E. American College of Gastroenterology Monograph on the Management of Irritable Bowel Syndrome and Chronic Idiopathic Constipation. Americal Journal of Gastroenterology. 2014: Volume 109: Supplement 1. S2-S26.https://www.ncbi.nlm.nih.gov/pubmed/25091148
- Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2014: Edition 4.https://www.monashfodmap.com/
- Monash University. Brazil Nuts: Newly tested for FODMAP content. Monash University. 2014-11-06.https://www.monashfodmap.com/
- Roziman, T. What Are The Health Benefits of Eating Chestnuts?. Livestrong. 2015-01-05.https://www.livestrong.com/article/470050-what-are-the-health-benefits-of-eating-chestnuts/
- Yao, C. Chestnuts – Newly Tested Food. Monash University. 2015-06-05.https://www.monashfodmap.com/
- Fillon, M. Macadamia Nut Becomes Latest Member of ‘Good Nut Club’. WebMD. 2000-04-24.https://www.webmd.com/cholesterol-management/news/20000424/macadamia-nut-cholesterol#1
- Messer, A. Macadamia nuts can be included in heart-healthy diet. Penn State News. 2010-05-05https://news.psu.edu/story/189000/2008/04/11/macadamia-nuts-can-be-included-heart-healthy-diet
- Rogers, R. Are Macadamia Nuts Healthy? Livestrong. 2013-12-18.https://www.livestrong.com/article/360245-are-macadamia-nuts-healthy/
- Pendick, D. Peanuts linked to same heart, longevity benefits as more pricey nuts. Harvard Health Publications. 2015-03-05.https://www.health.harvard.edu/blog/peanuts-linked-heart-longevity-benefits-pricey-nuts-201503057777
- Robinson, A. Nutritional Information for Pecans. Livestrong. 2014-03-12.https://www.livestrong.com/
- Tremblay, S. The Health Benefits of Pine Nuts. Livestrong. 2013-12-18.https://www.livestrong.com/article/374729-the-health-benefits-of-pine-nuts/