What nuts are low FODMAP?

Nuts are great for your health. A handful of unsalted nuts each day can help to lower your LDL cholesterol and nuts are rich in fiber, protein, iron, and unsaturated fat.

If you are on the low FODMAP diet, you have to be careful with what nuts you eat because not all nuts are low FODMAP.

In this blog, I will show you what nuts you can eat and in what serving size.

Different nuts and seeds on a white background

Low FODMAP nuts

See the list below for an overview of low FODMAP nuts and in which servings you can enjoy them:

  • Almonds, up to 12 grams
  • Brazil nuts: up to 40 grams
  • Chestnuts: up to 200 grams
  • Chestnuts, roasted: up to 85 grams
  • Hazelnuts: up to 15 grams
  • Macadamia nuts: up to 40 grams
  • Tigernuts: up to 20 grams
  • Peanuts: no upper limit
  • Pecan nuts: up to 60 grams
  • Pine nuts: up to 60 grams
  • Walnuts: up to 100 grams

Note: Monash University usually shows a serving size for foods and then an amount in which the food is high in FODMAPs. For example, a safe serving of pecan nuts is 20 grams.

At 100 grams pecan nuts contain a moderate amount of oligos-fructans.

So you can eat more than 20 grams of pecan nuts, but exactly how much is not clear. I always make sure that I stay at least 30-40 grams below the high FODMAP amount stated by Monash University.

That’s why I show in the list that you can have up to 60 grams of pecan nuts in a serving.

Pistachios on a white background

Nuts that are high in FODMAPs

The following kinds of nuts are high in FODMAPs and should be avoided in the elimination phase of the diet:

  • Cashews (exception: activated cashews can be eaten in a serving of 15 grams)
  • Pistachios

Low FODMAP seeds

Seeds always go well in combination with nuts. Some seeds are great to use in a granola or oatmeal breakfast. Others can be used for seasoning a meal. The following kinds of seeds are low FODMAP:

  • Sunflower seeds: up to 30 grams or 1 oz
  • Sesame seeds: up to 30 grams or 1 oz
  • Chia seeds: up to 24 grams or 2 tbsp
  • Fenugreek seeds: up to 2 tbsp
  • Fennel seeds: up to 1 tsp
  • Mustard seeds: up to 1 tsp
  • Hemp seeds: up to 20 g or 2 tbsp
  • Pumpkin seeds: up to 60 grams or 2 oz
  • Coriander seeds: up to 1 tsp
  • Poppy seeds: up to 24 grams or 2 tbsp
  • Chia seeds: up to 24 grams or 2 tbsp
  • Flax seeds: up to 15 grams or 1 tbsp
Nuts and seeds on spoons

Recipes with nuts

Looking for some low FODMAP recipes with nuts to enjoy? Check the recipes below:

Het bericht What nuts are low FODMAP? verscheen eerst op Karlijnskitchen.

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