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).
Are you ready to take control of your gut symptoms?
No thanks, my gut is perfect.
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!
Lin Weyers says
September 11, 2018 at 6:28 pmDoes the FODMAP content or nutritional value change if the nuts are raw or dry-roasted?
Alana Scott says
September 11, 2018 at 9:16 pmHi 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?
Alicia says
May 7, 2019 at 3:47 pmHi! 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!
Alana Scott says
May 7, 2019 at 9:59 pmHi 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!
Karen says
July 7, 2019 at 7:09 pmHow do almonds or cashews translate to amount of nut butter to be consistent with low FODMAP?
Alana Scott says
July 8, 2019 at 8:55 pmHi 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!
Mark Selleck says
May 30, 2020 at 3:06 pmHello, 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?
Alana Scott says
June 5, 2020 at 3:49 amHi 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.
koko says
September 27, 2020 at 2:47 amso the 10 almonds is per day or per meal?
Alana Scott says
October 1, 2020 at 10:56 pmHi 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.