Nuts are extremely nutritious and can form an important part of your diet, particularly if you’re vegetarian or vegan. In my opinion they make the absolute best snacks and I personally eat them every day.
When following a low FODMAP diet, nuts like almonds, macadamias and pecans can be great snack options. But are you unclear on which nuts can and can’t be included on a low FODMAP diet for Irritable Bowel Syndrome (IBS) or other gut issue? Let’s take a look at the most commonly available nuts in relation to IBS and the low FODMAP diet. Which are low FODMAP nuts and which should you avoid?
First, let’s look at what is a low FODMAP diet and how is it used in IBS. Skip ahead to learn about low FODMAP diet nuts now.
What is The Low FODMAP Diet?
The low FODMAP diet is a dietary approach designed to manage symptoms of Irritable Bowel Syndrome (IBS) by reducing the intake of certain types of fermentable carbohydrates known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols). These compounds are poorly absorbed in the gut, leading to bloating, gas and abdominal pain in sensitive people.
The diet is typically implemented in three phases: elimination, where high-FODMAP foods are temporarily removed; reintroduction, where foods are systematically added back to identify triggers; and maintenance, where a personalised low-FODMAP plan is followed long-term. By helping individuals pinpoint their triggers, the diet can significantly improve IBS symptoms and enhance your quality of life.
Read more about following a low FODMAP diet as a vegetarian or vegan.
Health Benefits of Nuts
Nuts are an incredible snack packed with nutrients that can benefit your health in many ways. They’re full of healthy fats, like those found in avocados, that help support your heart. Nuts also provide important vitamins, such as vitamin E, which keeps your skin glowing and your brain sharp, and B vitamins, which give you energy. Minerals like magnesium and potassium in nuts help keep your muscles working and your bones strong. On top of that, nuts are rich in antioxidants, which are natural compounds that help protect your body from damage caused by everyday stress and aging.
Eating nuts regularly can have big health benefits. They’ve been shown to improve cholesterol levels, support a healthy gut, and even lower the risk of diseases like heart disease, diabetes, and some types of cancer. Plus, nuts are really versatile! You can grab a handful as a snack, sprinkle them on your salads, or mix them into recipes like smoothies and baked goods to boost your daily nutrition.
Nuts are not just great for your heart, they’re good for your gut too! Their natural fibre helps keep your digestion running smoothly. The unique compounds they contain, including antioxidants and healthy fats, can support a balanced gut microbiome. Eating nuts regularly may help create a happier, healthier gut, which plays a key role in IBS and overall well-being.
Which FODMAPs Are in Nuts?
The FODMAPs included in nuts are the oligosaccharides; galacto-oligosaccharides (GOS) and fructans. GOS and fructans are very similar; GOS are chains of the sugar galactose joined together with glucose at the end, whereas fructans are chains of fructose sugars joined together with a glucose molecule at the end. We are unable to break open these chains of sugars into single sugars, so the molecules move through the gut unchanged. That is until they get to the colon, where they are broken down by bacteria. Bacterial fermentation produces gases which result in wind, bloating, abdominal discomfort and pain and a change in bowel movements in sensitive people.
GOS are also found in legumes, such as lentils and chickpeas. Fructans are found in plant foods including some fruit and vegetables, such as plums, garlic and onions, amongst others.
Low FODMAP Diet Nuts Suitability
Many nuts have been tested by Monash University as part of the low FODMAP diet development and ongoing testing. Some nuts are low in FODMAPs and can be enjoyed freely, others contain certain FODMAPs and may be OK to include in small amounts or too high in FODMAPs to be eaten during the elimination phase of the diet and long-term depending on your sensitivities.
The really good news is that there are quite a few low FODMAP nuts which you can rely on when you’re following a low FODMAP diet.
Low FODMAP Nuts
Let’s first take a look at nuts which are low in FODMAPs at a normal portion size of 30 g (or slightly less). I’ve made a table for you to summarise the low FODMAP nuts (I do love a table!):
These low FODMAP nuts are not only delicious but also versatile, allowing you to add texture, flavour and nutrients to a wide range of meals and snacks. Here’s a closer look at these low FODMAP nuts, their portion sizes, and how you can enjoy them:
Brazil Nuts
Brazil nuts are large, creamy nuts that are an excellent source of selenium, a nutrient vital for thyroid function and immune health. A 30g serving is low FODMAP, making them a satisfying snack on their own or a great addition to nut mixes and desserts.
Chestnuts (Boiled or Roasted)
Chestnuts are unique among nuts because they’re starchy rather than fatty, making them a versatile ingredient in both savoury and sweet recipes. Enjoy them boiled or roasted as a snack, or use them in soups, stuffing, or desserts. A generous serving of up to 168g for boiled chestnuts and 84 g for roasted chestnuts is low FODMAP, providing a comforting seasonal treat.
Macadamia Nuts
Macadamia nuts are creamy and slightly sweet, making them perfect for baking, blending into nut butter, or enjoying on their own. They’re low FODMAP at 30g or more and an excellent source of monounsaturated fats, which support heart health.
Peanuts
Although technically a legume, peanuts are often grouped with nuts due to their similar uses. A 28g portion is low FODMAP, making a portion of low FODMAP peanuts a fantastic snack or addition to stir-fries, satay sauces, and baked goods. They’re rich in protein and healthy fats, helping to keep you feeling full.
Peanut Butter
Peanut butter is a versatile pantry staple that works well in everything from low FODMAP and peanut butter smoothies and sandwiches to baked goods and sauces. A serving of 2 tablespoons (32g) is low FODMAP, offering a creamy, protein-packed spread for your toast or fruit slices. A great option for a low FODMAP breakfast or snack!
Pecan Nuts
With their rich, buttery flavour, pecans are a delicious addition to desserts like pies and cookies/biscuits or sprinkled over salads for a crunchy topping. A 30g serving is low FODMAP, offering a nutrient-packed option that’s high in healthy fats and antioxidants.
Walnuts
Walnuts bring a mildly bitter, earthy flavour that pairs beautifully with both sweet and savoury dishes. Use them to top oatmeal, yoghurt, or roasted vegetables, or include them in baked goods. A serving of 30g is low FODMAP, and they’re a great source of omega-3 fatty acids.
Tips for Using Low FODMAP Nuts
There are so many ways to enjoy nuts, here are some of my favourites:
- Snacks: Enjoy them on their own or paired with low FODMAP fruits like bananas or oranges.
- Baking: Incorporate them into cookies/biscuits, muffins, energy balls or granola bars.
- Meals: Sprinkle crushed nuts on meals to add a crunch in salads, soups or roasted vegetable dishes.
- Nut Butter: Use as a spread or mix into smoothies for a creamy texture.
High FODMAP Nuts
The following nuts are high FODMAP in amount greater than a normal portion size of 30 g and may need to be avoided on a low FODMAP diet.
Some nuts, while high FODMAP in larger portions, can still be enjoyed in smaller amounts without triggering IBS symptoms. Portion control is key when including these in a low FODMAP diet. I would recommend that you avoid other foods containing FODMAPs in the same eating occasion if you’re following the restriction phase of the low FODMAP diet.
Let’s take a closer look at each nut:
Almonds
Almonds are a popular choice for snacking and baking, but they’re high in GOS in portions above 10 almonds (about 12g), so it’s essential to stick to the recommended portion.
Almond Butter
A tablespoon of almond butter (20g) is a satisfying low FODMAP spread for toast, rice cakes or oat cakes and can be added to fruit slices. Its creamy texture and mild flavour make it a versatile staple in a low FODMAP pantry.
Cashew Nuts (Raw and Activated)
Cashews are creamy, versatile nuts commonly used to make vegan cheeses, creamy sauces and energy bars. While they’re incredibly popular in plant-based cooking, they’re high in both GOS and fructans, so they’re not suitable for a low FODMAP diet. Keep an eye on cashew-based products like snacks and dips, checking ingredients lists for sneaky cashews.
Activated cashews, soaked in water for up to 6 hours to enhance digestibility, can be a creamy and delicious treat in moderation. Stick to 10 nuts (15g) to keep within the low FODMAP threshold, perfect for a small snack or a topping for your breakfast bowl.
Cashew Butter
Cashew butter, a creamy spread often enjoyed on toast or added to smoothies, contains fructans, making it high FODMAP. If you’re looking for a low FODMAP nut butter, almond butter in small portions (1 tablespoon) can be a good alternative.
Hazelnuts
Hazelnuts are commonly found in chocolates, spreads and baked goods, bringing a rich, nutty flavour to recipes. However, they’re high in GOS in portions of 30g or more. Small amounts (24 nuts or 24g) are low FODMAP, so they can still be enjoyed in reasonable amounts and could certainly form part of a low FODMAP nut mix.
Pine Nuts
Pine nuts, often used to make pesto or sprinkled on salads and pasta dishes, are a delicious addition to many recipes. However, they contain both GOS and fructans, making them a high FODMAP option in portions of 30g or more.
Pine nuts can be enjoyed in small amounts, adding a rich, nutty flavour to dishes like salads, pasta, or roasted vegetables. A serving of 2 teaspoons is low FODMAP, so you can still enjoy the occasional sprinkle without worry.
Pistachio Nuts (Raw and Activated)
Pistachios are a vibrant and crunchy snack that also works beautifully in desserts, granola, or savoury dishes like Middle Eastern pilafs. Unfortunately, they are high in GOS, which can trigger IBS symptoms in sensitive individuals. For a low FODMAP alternative, consider switching to macadamia nuts or pecans instead. Sadly, there is no low FODMAP portion size for pistachios.
A Tip for Enjoying Higher FODMAP Nuts
Measuring out portions in advance can help you enjoy these nuts while staying within low FODMAP limits. Pairing them with low FODMAP fruits or adding them to recipes in measured amounts is a great way to incorporate these tasty and nutrient-rich nuts into your diet.
Summary
Nuts are not only delicious but also a fantastic source of nutrition, especially for diets which are high in plant foods. They’re rich in healthy fats, vitamins, and minerals, making them the perfect snack or addition to meals. However, if you have IBS or another gut-related issue, knowing which are the low FODMAP nuts to include in your meals and snacks and which are high FODMAP nuts you may need to avoid. By understanding which nuts are low in FODMAPs and safe to enjoy, you can still reap their nutritional benefits without compromising your gut health.
If you’re struggling with IBS or feeling confused about how to navigate the low FODMAP diet, you’re not alone. Working out portion sizes and understanding triggers can be overwhelming. Don’t let IBS control your life. Reach out for personalised support and guidance from a Registered Dietitian so you can get on with life without worrying about your gut and enjoy a wider variety of foods again.
