Leena Watts
Nuts are a great source of vitamins, minerals, healthy fats, fibre, and protein. They are also packed with micronutrients and phytochemicals that reduce the risk of chronic disease. For this reason, nuts are an essential part of a healthy diet. However, not all nuts are created equal when it comes to the FODMAP diet. FODMAPs are found in a wide variety of foods, including fruits and vegetables, grains and cereals, nuts, legumes, lentils, dairy, and manufactured foods. This makes following the FODMAP diet a little tricky, as you cannot simply guess which foods will be high or low in FODMAPs. So, what kind of nuts are on the FODMAP diet?
| Characteristics | Values |
|---|---|
| Nuts that are safe to eat on a low-FODMAP diet | Macadamia nuts, peanuts, pine nuts, pecans, walnuts, chestnuts, Brazil nuts, activated cashews, almonds (10 or fewer) |
| Nuts that should be avoided on a low-FODMAP diet | Cashews (unless activated), pistachios |
| Other foods that are low-FODMAP | Meat, poultry, fish, eggs, seeds, dark chocolate, table sugar, maple syrup, rice malt syrup |
| Other foods that are high-FODMAP | Garlic, onion, honey, high-fructose corn syrup, sugar-free confectionery, milk, apples, pears, mangoes, cherries, figs, nashi pears, watermelon, dried fruit, legumes, lentils |
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What You'll Learn
Macadamia nuts are low FODMAP
Macadamia nuts are not only low in FODMAPs, but they also boast higher levels of monosaturated fats compared to other tree nuts. This is a positive attribute as it means they can help reduce cholesterol levels when consumed as part of a healthy diet. For example, these nuts contain similar types of fats to those found in olive oil, which is known for its heart-healthy benefits.
However, it is important to remember that macadamia nuts are also higher in fat and calories than other nuts. Therefore, while they are low FODMAP, portion control is still essential. The recommended low-FODMAP serving size for macadamia nuts is 15 to 20 nuts.
In addition to macadamia nuts, there are several other nuts that are suitable for a low-FODMAP diet. These include peanuts, pecans, pine nuts, walnuts, Brazil nuts, and chestnuts. Each of these nuts has its own unique nutritional profile and offers various health benefits. For example, peanuts and pecans are high in folate and offer heart-protective benefits, while Brazil nuts are an excellent source of selenium.
In contrast, it is important to avoid nuts that are high in FODMAPs, such as cashews and pistachios, even in small serving sizes. Additionally, pine nuts can be high in FODMAPs if consumed in large quantities, with servings of eight tablespoons considered high in fructans. Therefore, when following a low-FODMAP diet, it is crucial to be mindful of the specific nut types and their recommended serving sizes.
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Chestnuts are low FODMAP
The FODMAP diet can be challenging to follow, as FODMAPs are found in a wide range of foods, including fruits, vegetables, grains, cereals, nuts, legumes, lentils, dairy, and manufactured foods. FODMAP stands for Fermentable, Oligo-, Di-, Mono-saccharides and Polyols, and the diet is often used to manage irritable bowel syndrome (IBS) symptoms. It involves cutting out all five families of fermentable carbohydrates, which include fructans, galacto-oligosaccharides, and polyols.
Nuts, in general, are a great source of healthy fats, antioxidants, vitamins, and fibre. They can be a good energy-boosting snack and help you achieve a balanced diet. However, some nuts are high in FODMAPs, such as cashews and pistachios, so it's important to choose low-FODMAP options like chestnuts, macadamias, peanuts, and pine nuts. Brazil nuts, for example, are a good source of selenium, but the recommended serving size is 10 nuts.
While nuts can be a healthy addition to a low-FODMAP diet, it's important to remember that individual tolerance may vary. If you have IBS, it's always a good idea to consult with a healthcare professional or refer to resources like the Monash University Low FODMAP Diet App to ensure you're making safe and informed food choices.
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Almonds are high in GOS
The FODMAP diet is a diet that involves eating foods that are low in FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine.
Nuts are a great source of healthy fats, antioxidants, vitamins, and fibre. However, not all nuts are low in FODMAPs, and some, like almonds, are high in GOS (galacto-oligosaccharides), a type of FODMAP. GOS is one of the main FODMAPs present in nuts, along with fructans.
For individuals with IBS or FODMAP intolerance, it is important to be mindful of almond consumption. However, it is worth noting that not everyone is sensitive to GOS, and some people may be able to tolerate almonds in smaller amounts. Enzyme therapy has also been shown to be beneficial for individuals with IBS who are sensitive to GOS, helping to reduce associated symptoms.
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Cashews are high FODMAP
Nuts are a great source of healthy fats, vitamins, antioxidants, and fibre. They are a good snack option for people with IBS and can help them achieve a balanced diet. However, not all nuts are low FODMAP, and some nuts can cause irritation for people with IBS.
Cashews are high-FODMAP nuts, and they contain fructans and GOS. The Monash FODMAP team has laboratory-tested the FODMAP content of hundreds of foods, and their app provides information on the FODMAP content of various foods. According to the app, a safe serving of pecan nuts is 20 grams, while cashews are high in FODMAPs and should be avoided in the elimination phase of the diet. Activated cashews can be consumed in moderate amounts.
It is important to note that while cashews are high in FODMAPs, they may not trigger IBS symptoms in everyone. Individual tolerance levels vary, and some people with IBS may be able to tolerate small amounts of cashews. It is always advisable to consult a healthcare professional or a registered dietitian for personalized advice and to ensure that any dietary changes are safe and appropriate for your specific needs and health status.
Additionally, serving sizes are crucial when it comes to FODMAPs. Even if a food is considered high in FODMAPs, consuming a smaller portion may still be within the low-FODMAP threshold. For example, while pecan nuts are considered high in FODMAPs at 100 grams, a serving of up to 60 grams may still be safe for some individuals.
Overall, while cashews are high-FODMAP nuts, it doesn't mean they are completely off-limits for people with IBS. By working with a healthcare professional and paying attention to serving sizes and individual tolerance levels, it may be possible to include small amounts of cashews in a low-FODMAP diet.
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Walnuts are FODMAP-friendly
The main FODMAPs present in nuts are GOS and fructans. Walnuts are rich in omega-3 fatty acids and have higher levels than pine nuts. Walnuts are also particularly effective at boosting bacteria that produce short-chain fatty acids (SCFAs), which promote the health of the large intestine, minimize inflammation, and contribute to healthier blood sugar and cholesterol levels.
Walnuts have been lab-tested by Monash University and FODMAP Friendly, and both give them a "pass" at 1/4 cup (30g) portions, which is around 10 walnut halves. It is important to note that serving sizes are important when it comes to the FODMAP diet, and it is recommended to eat a small handful of safe nuts every day.
Other low-FODMAP nuts include macadamia nuts, peanuts, and Brazil nuts. Macadamia nuts are higher in fat and calories than other nuts, so portion sizes should be watched. Peanuts are not tree nuts but are nutritionally very similar and offer the same heart-protecting benefits. Brazil nuts are known for their high levels of selenium, with just two to three nuts per day providing 100% of your daily selenium needs.
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Frequently asked questions
FODMAPs are found in a wide variety of foods, including fruit and vegetables, grains and cereals, nuts, legumes, lentils, dairy foods and manufactured foods. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
Low-FODMAP nuts include macadamia nuts, peanuts, pine nuts, walnuts, pecans, and Brazil nuts.
High-FODMAP nuts include cashews and pistachios. Almonds are also high in FODMAPs, but a smaller serving of 10 nuts or less is considered low-FODMAP.
