Nuts on a Low-FODMAP Diet: What You Need to Know
Nuts are a great source of healthy fats, protein, and fiber, making them a nutritious snack or ingredient in many dishes. However, if you’re following a low-FODMAP diet, you need to be mindful of which nuts you choose, as some contain high levels of fermentable carbohydrates that can trigger digestive issues.
Are Nuts Low-FODMAP?
Not all nuts are created equal when it comes to FODMAP content. Some nuts, like cashews and pistachios, are high in FODMAPs and can cause bloating and discomfort for those with IBS or other digestive sensitivities. Others, such as Low-FODMAP peanuts, walnuts, and macadamia nuts, can be enjoyed in moderate portions without triggering symptoms.
Best Low-FODMAP Nuts
Here are some nut options that are safe on a low-FODMAP diet (in appropriate serving sizes):
- Low-FODMAP Peanuts – 32 nuts (about 28 grams)
- Walnuts – 10 halves (about 30 grams)
- Macadamia nuts – 20 nuts (about 40 grams)
- Brazil nuts – 10 nuts (about 30 grams)
- Pecans – 10 halves (about 20 grams)
Nuts to Avoid (High in FODMAPs)
The following nuts are high in oligosaccharides and can cause digestive distress:
- Cashews
- Pistachios
- Almonds (in large amounts)
Low-FODMAP Peanut Butter and Other Nut Butters
If you’re a peanut butter lover, you’re in luck! Low-FODMAP peanuts make peanut butter a gut-friendly choice—as long as you choose natural peanut butter without added high-FODMAP ingredients like honey or high-fructose corn syrup. Similarly, macadamia nut and walnut butters are also good alternatives.
Tips for Including Nuts in a Low-FODMAP Diet
- Watch portion sizes – Even low-FODMAP nuts can become problematic in large amounts.
- Avoid added ingredients – Check for sweeteners, flavorings, and preservatives that may contain FODMAPs.
- Pair wisely – Combine nuts with other low-FODMAP foods, like lactose-free yogurt or rice cakes, for a balanced snack.