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 online. 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 FODMAPs 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!
Health and Nuts
But why is it so important to eat nuts during the FODMAP diet?
For starters, 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 a challenge to get enough fiber while following the FODMAP diet because most high FODMAP foods are vegetables, fruits, and whole grains. Generally, this would be the main source of fiber in a diet. The FODMAP diet is known to be detrimental to gut health when it’s followed for too long. Click here to read more about that.
Also, nuts are a great source of unsaturated fats. These fats are 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 and peanut butter, macadamia nuts, cashew nuts, pine nuts, and so on! Isn’t that convenient?
Do you live in the Netherlands or Belgium and are you feeling a bit overwhelmed by all the FODMAP information? Schedule a free IBS symptom assessment and I’ll show you how I can help!
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 for 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.
The FODMAP that is present in nuts is the oligosaccharides. This is a group of long-chain carbohydrates that consists of fructans and GOS.
If you’re intolerant to lactose, polyols, or fructose, you will most likely have no problem eating any nuts. But if it’s the oligos (fructans and GOS) it’s time to watch out!
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 nuts, just wait a few days until your belly is calm again. That won’t happen to you twice!
I get my information from the Monash University FODMAP app. 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!
In the table, I have provided the low FODMAP portion of the nuts tested by Monash University. In some cases, there is an additional comment in italics. I did this because those nuts contain virtually no FODMAPs, so you can use more than the green portion. Or because there is a very large gap between a ‘green’ and ‘orange’ portion. In that case, you can test for yourself whether a larger portion is also suitable for you.
If there is a large gap between portion sizes, this means that the product does not contain high amounts of FODMAPs, so the amount of FODMAPs does not increase significantly if you eat a little more.
|The nut||low FODMAP amount|
|Almonds||10 nuts (12g)|
|Brazil nuts||10 nuts (40g)|
|Cashews (soaked and dried, so not regular ones!)||10 nuts (15g)|
|Chestnuts||20 nuts (168g), medium in FODMAPs from 295g|
|Chia seeds||24g, medium in FODMAPs from 48g|
|Hazelnuts||10 nuts (15g)|
|Hemp seeds||20g, medium in FODMAPs from 50g|
|Macadamia||20 nuts (40g), no upper limit, contains virtually no FODMAPs|
|Peanuts and peanut butter||32 nuts (28g), no upper limit, contains virtually no FODMAPs|
|Pecans||10 halves (20g), medium in FODMAPs from 100g|
|Pine nuts||14g, medium in FODMAPs from 100g|
|Pumpkin seeds||23g, medium in FODMAPs from 100g|
|Sesame seeds||11g, medium in FODMAPs from 66g|
|Sunflower seeds||6g, medium in FODMAPs from 70g|
|Tiger nuts||20g, medium in FODMAPs from 50g|
|Walnuts||10 halves (30g), medium in FODMAPs from 135g|
What are your favorite nuts to use on the low FODMAP diet? Let me know in a comment below!