(Last Updated On: February 24, 2021)
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While following the FODMAP diet, it can get a little confusing to know what you can and can’t eat. There are endless lists, FODMAP charts and information to be found. But not always do those lists contain the specific product you are looking for. This could be because the product is not yet tested for FODMAP’s or the list may be incomplete.
Here I’d like to come to your aid! Today I will provide you with a FODMAP nut chart, with the information that is available at this moment in time. Let’s go!

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Health and Nuts

But why is it so important to be eating nuts on the FODMAP diet? 
For starters, because nuts are an important source of fiber. Fiber is important for managing Irritable Bowel Syndrome (IBS) (for my article, click here), it is helping you feel satiated and it is the main source of nutrition for your friends, the gut bacteria (for my article, click here) 

It is challenging to get enough fiber while being on the FODMAP diet, this is because most high FODMAP foods are actually vegetables, fruits, and whole grains. Usually, this is the main source of fiber in a diet. 
Also, nuts are a great source of unsaturated fats. These fats have been proven to be beneficial for lowering the risk of heart disease. And lastly, nuts provide you with multiple vitamins and minerals.

This basically makes nuts a superfood to add to your daily diet! Unfortunately, not all nuts are created equal…. And some contain FODMAPS.

In the low FODMAP nuts chart I share with you today, you can find out if you can eat walnuts, peanuts, macadamia nuts, cashew nuts, pine nuts, and so on! Isn’t that convenient?

FODMAP Is Going Nuts!

Not all FODMAP groups are present in nuts. As described in my FODMAP diet article (click the link!) the name FODMAP is an abbreviation of multiple groups of carbohydrates. These groups represent different food intolerances. In the starting phase of the FODMAP diet, you eliminate all the groups and have to watch out for certain nuts. In phase 2, you test the different groups. And then in phase 3 of the diet, you know your intolerances. If you’re intolerant to lactose, polyols or fructose, there is no problem eating any nuts. But if it’s the oligo’s (fructans and galactans) it’s time to watch out!

Are you having difficulties doing the FODMAP diet all by yourself and would you like guidance from a specialized dietitian? Schedule an online consultation at my online dietitian practice Darm diëtist, and I will help you with all your questions!

The FODMAP Chart For Nuts

The chart below gives an overview of the nuts you can eat on the FODMAP diet. Be aware that all the allowed nuts have controlled portion sizes. If you eat a bigger amount than what’s listed, the nuts become either ‘medium’ or ‘high’ FODMAP. So please watch out for that, since it can revive your gut symptoms. If you were to make a mistake and eat too many, just wait a few days until your belly is calm again. That won’t happen to you twice!

The Nut. (Click on the nut for links to Amazon) Amount
Almonds 10 nuts (12g)
Brazil nuts 10 nuts (40g)
Caraway seeds 10g
Cashews (soaked and dried, so not regular ones!) 10 nuts (15g)
Chestnuts 20 nuts (168 g)
Chia seeds 24g
Egusi seeds 24g
Flaxseed 15g
Hazelnuts 10 nuts (15g)
Hemp seeds 20g
Macadamia 20 nuts (40g)
Peanuts 32 nuts (28g)
Pecans 10 halves (20g)
Pine nuts 14g
Poppy seeds 24g
Pumpkin seeds 23g
Sesame seeds 11g
Sunflower seeds 6g
Tiger nuts 20g 
Walnuts 10 halves (30g)

I get my information from the Monash University FODMAP app. The Monash University is the main source for FODMAP information since they are the ones doing most of the research. Whenever you use FODMAP information, always check the source to see if it’s reliable! You don’t want to be accidentally using products you shouldn’t!

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