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What Nuts are Low FODMAP?

Last updated on Jun 30th, 2015 Authored by Alana Scott     Reviewed by Kate Watson (RD)

Nuts are an excellent source of healthy fats, antioxidants, vitamins, and fibre (1). There are plenty of low FODMAP nuts to choose from while on the 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 (2 3 4).

This article will explain which nuts are safe for the low FODMAP diet and which nuts are not. Just before you go nuts about nuts just remember that as always serving sizes are important!

  FODMAP Content of Nuts
  Low FODMAP     Moderate FODMAP   High FODMAP
  Brazil nuts   Almonds (10 or less low FODMAP)   Almonds (more than 10)
  Chestnuts   Hazelnuts (10 or less low FODMAP)   Cashews
  Macadamia nuts   Pistachios
  Peanuts
  Pecans
  Pinenuts
  Walnuts

(Table compiled from Monash University App, 2014)

Low FODMAP Nuts 

Brazil nuts are known for their high levels of selenium and just two to three nuts per day can provide you with 100% of your daily selenium needs (1). The safe serving size for brazil nuts is 10 nuts (6).

Chestnuts are high in vitamin C, as well as minerals, such as potassium, copper and magnesium, amino acids and antioxidants (7). Fire roasted chestnuts make the perfect autumn treat. Safe low FODMAP serving size is 20 chestnuts (8). However, serving sizes with 25 or more chestnuts contain moderate levels of oligosaccharides (GOS) and should be limited (8).

Macadamia nuts contain higher levels of monosaturated fats, like those found in olive oil, compared with other tree nuts (9 10). This means they may be able to help reduce cholesterol when combined with a healthy diet (9 10). These nuts are also higher in fat and calories than other nuts so watch your portion control (9 11). The safe low FODMAP serving size for macadamia nuts is 20 nuts (5).

Peanuts are not tree nuts but belong to the legume family (12). Nutritionally they are very similar to other tree nuts (12). Peanuts are high in folate and a good option for people on a budget, as they cost less than tree nuts and can offer the same heart protection benefits (12). The safe low FODMAP serving size for peanuts is 32 nuts (5).

Pecans are a good source of thiamine, magnesium, and phosphorous, making them a rich source of vitamins and minerals (13). The safe low FODMAP serving size is 10 pecan halves (5).

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Pine nuts contain both vitamins E & K (14). Vitamin E helps your body produce red blood cells, and vitamin K helps your body to form blood clots and stop bleeding after an injury (14). The safe serving size is one tablespoon (5). Large serving sizes of eight tablespoons should be avoided as they contain high amounts of fructans (5).

Walnuts are a rich source of plant-based omega-3s, which can help protect your body against heart disease and strokes (1). Safe serving size is 10 walnut halves (5).

Nuts Safe in Small Serves Only

Hazelnuts and almonds are only low FODMAP in small servings sizes of 10 nuts or less (5).

Avoid These High FODMAP Nuts

Unfortunately, both cashews and pistachio nuts are high FODMAP even in small serving sizes (5).

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.

More Tools to Help

We know that taming your gut symptoms can be challenging but we’re here to help! We can support you through your journey from starting the low FODMAP diet to reintroducing FODMAPs and finding your food freedom in our Wellness Club.

Explore our 600+ delicious low FODMAP recipes, plan your meals with our weekly meal plans, track your symptoms, and get extensive help for all the stages of the low FODMAP diet through our e-courses. All our resources are dietitian reviewed. So what are you waiting for? Come and join us in the Wellness Club!

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

SHOW REFERENCES

1. Bezzant, N. Go nuts for great health. Heathy Food Guide. 2014-10-20. Retrieved from:http://www.healthyfood.co.nz/blogs/niki-bezzant/2014/october/20/go-nuts-for-great-health. Retrieved on: 2015-06-28.

2. Bijkerk, C., Wit, N., Muris, J., Whorwell, P., Knottnerus, J., Hoes, A. Soluble or insoluble fibre in irritable bowel syndrome in primary care? Randomised placebocontrolled trial. British Medical Journal. 2009: Volume 339: Issue 7721. 613-615. DOI: 10.1136/bmj.b315 Retrieved from http://www.bmj.com/content/bmj/339/bmj.b3154.full.pdf Retrieved on 2015-03-24.

3. Francis, C. & Whorwell P. Bran and irritable bowel syndrom: Time for a reappraisal. The Lancet. 1994: Volume 334. 39-40. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/7912305

4. 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. Retrieved from http://gi.org/wp-content/uploads/2014/08/IBS_CIC_Monograph_AJG_Aug_2014.pdf Retrieved on: 24-03-24

5. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2014: Edition 4.  Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Retrieved on: 2015-05-25. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

6. Monash University. Brazil Nuts: Newly tested for FODMAP content. Monash University. 2014-11-06. Retrieved from:http://fodmapmonash.blogspot.co.nz/2014/11/brazil-nuts-newly-tested-for-fodmap.html. Retrieved on: 2015-06-28.

7. Roziman T. What Are the Health Benefits of Eating Chestnuts?. Livestrong. 2015-01-05. Retrieved from:http://www.livestrong.com/article/470050-what-are-the-health-benefits-of-eating-chestnuts/. Retrieved on: 2015-06-28. (Archived by WebCite® at http://www.webcitation.org/6ZdJPwsW5)

8. Yao C. Chestnuts – Newly Tested Food . Monash University. 2015-06-05. Retrieved from:http://fodmapmonash.blogspot.co.nz/2015/06/chestnuts-newly-tested-food.html. Retrieved on: 2015-06-28. (Archived by WebCite® at http://www.webcitation.org/6ZcQVZ3G8)

9.  Fillon M. Macadamia Nut Becomes Latest Member of ‘Good Nut Club’. WebMD. 2000-04-24. Retrieved from:http://www.webmd.com/cholesterol-management/news/20000424/macadamia-nut-cholesterol. Retrieved on: 2015-06-28.(Archived by WebCite® at http://www.webcitation.org/6ZdJdlIsk)

10. Messer A. Macadamia nuts can be included in heart healthy diet. Penn State News. 2010-05-05. Retrieved from:http://news.psu.edu/story/189000/2008/04/11/macadamia-nuts-can-be-included-heart-healthy-diet. Retrieved on: 2015-06-28. (Archived by WebCite® at http://www.webcitation.org/6ZdK2CO9Q)

11. Rogers R. Are Macadamia Nuts Healthy?. Livestrong. 2013-12-18. Retrieved from:http://www.livestrong.com/article/360245-are-macadamia-nuts-healthy/. Retrieved on: 2015-06-28. (Archived by WebCite® at http://www.webcitation.org/6ZdKF2Ep0)

12. Pendick D. Peanuts linked to same heart, longevity benefits as more pricey nuts. Harvard Health Publications. 2015-03-05. Retrieved from:http://www.health.harvard.edu/blog/peanuts-linked-heart-longevity-benefits-pricey-nuts-201503057777. Retrieved on: 2015-06-28. (Archived by WebCite® at http://www.webcitation.org/6ZdJ6wsLF)

13. Robinson A. Nutritional Information for Pecans. Livestrong. 2014-03-12. Retrieved from:http://www.livestrong.com/article/85150-nutrition-information-pecans/. Retrieved on: 2015-06-28. (Archived by WebCite® at http://www.webcitation.org/6ZdKQ8i7R)

14. Tremblay, S. The Health Benefits of Pine Nuts. Livestrong. 2013-12-18. Retrieved from:http://www.livestrong.com/article/374729-the-health-benefits-of-pine-nuts/. Retrieved on: 2015-06-28. (Archived by WebCite® at http://www.webcitation.org/6ZcQklfcJ)

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Comments

  1. Lin Weyers says

    September 11, 2018 at 6:28 pm

    Does the FODMAP content or nutritional value change if the nuts are raw or dry-roasted?

    Reply
    • Alana ScottAlana Scott says

      September 11, 2018 at 9:16 pm

      Hi Lin,

      The FODMAP content doesn’t seem to vary between raw or dry-roasted nuts. Activated cashews are slightly lower FODMAP than raw cashews. The activated cashews are low FODMAP in 10 nut serves (avoid larger serves as they become high FODMAP. However, keep in mind that activating high FODMAP nuts doesn’t always bring down their FODMAP levels, for example activated pistachios are still high FODMAP. Does that help?

      Reply
  2. Alicia says

    May 7, 2019 at 3:47 pm

    Hi! When you say 32 peanuts, does that mean 32 kernels or 32 of the peanuts that come in the natural casing which would have 2 kernels each? Thank you!

    Reply
    • Alana ScottAlana Scott says

      May 7, 2019 at 9:59 pm

      Hi Alicia,

      That’s a great question. When we are talking about peanuts we are talking about the peanut kernels. I hope that helps. Enjoy your nuts!

      Reply
  3. Karen says

    July 7, 2019 at 7:09 pm

    How do almonds or cashews translate to amount of nut butter to be consistent with low FODMAP?

    Reply
    • Alana ScottAlana Scott says

      July 8, 2019 at 8:55 pm

      Hi Karen,

      Almond butter has been tested and you would need to limit your serve to 1 tablespoon. Cashew butter hasn’t been tested by Monash University yet, however FODMAP Friendly has tested it and it looks like you would need to limit your serve to 0.5 tablespoon or less – if you are in the first phase of the low FODMAP diet, then it might be better to leave the cashew butter for now. I hope that helps!

      Reply
  4. Mark Selleck says

    May 30, 2020 at 3:06 pm

    Hello, Do the FODMAPS in nuts stack? If I were to make up serves of mixed nuts would I just need to make sure the nuts included were less than the recommended Low FODMAP serve of each, or would the FODMAPS stack from each type of nut?

    Reply
    • Alana ScottAlana Scott says

      June 5, 2020 at 3:49 am

      Hi Mark,

      We would suggest you choose low FODMAP options to put in your nut mix and then start with a 40g serve of the mixed nuts. Then slowly increase your serve from there and just keep an eye on your symptoms.

      Reply
  5. koko says

    September 27, 2020 at 2:47 am

    so the 10 almonds is per day or per meal?

    Reply
    • Alana ScottAlana Scott says

      October 1, 2020 at 10:56 pm

      Hi Koko,

      Thanks for commenting. Low FODMAP serving sizes are per meal. General guidelines suggest leaving 3 to 4 hours before repeating the same food again to reduce the change of FODMAP stacking.

      Reply

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