The Ultimate Guide to Low FODMAP Nuts
In this ultimate guide, I’ll introduce you to low FODMAP nuts, explain their benefits, list options, and offer tips on incorporating them into your diet. As someone who has suffered from digestive issues, I know how difficult it can be to find a snack that doesn’t trigger symptoms. But also, as a dietitian, I have also studied and learned that’s where the low FODMAP diet comes in.
This diet is designed to reduce irritable bowel syndrome (IBS) symptoms by eliminating or limiting certain types of carbohydrates. One food group that can be a challenge on this diet is nuts.
Introduction to Low FODMAP Diet
The low FODMAP diet was developed by researchers at Monash University in Australia to help people with IBS manage their symptoms. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These carbohydrates are poorly absorbed in the small intestine and can cause digestive issues like bloating, gas, and diarrhea in people with IBS.
The low FODMAP diet involves eliminating high FODMAP foods for 2-6 weeks and then gradually reintroducing them to determine which foods trigger symptoms. This diet effectively reduces symptoms in people with IBS, and many healthcare professionals now recommend it.
What are Low FODMAP Nuts?
Nuts are a great source of protein, healthy fats, and fiber, but they can also be high in FODMAPs. This can make them a challenging food group for people on the low FODMAP diet. However, there are plenty of low FODMAP nut options that can be enjoyed in moderation.
Low FODMAP nuts are safe to consume if you have IBS because they are lower in carbohydrates that can trigger symptoms. The FODMAPs typically found in nuts are galactooligosaccharides (GOS) and fructans. And the symptoms that can occur when these are eaten in high amounts are abdominal pain, gas, bloating, and changes in stool frequency.
List of Low FODMAP Nuts
Here is a list of low FODMAP nuts that can be enjoyed in moderation on the low FODMAP diet. It’s important to note that serving sizes are essential for low FODMAP nuts. Overeating any food, even if it’s low FODMAP, can lead to symptoms. Stick to the recommended serving sizes and enjoy nuts as a healthy snack.
Almonds
Almonds are delicious, nutritious, and easy to add to different recipes or enjoy as a snack. And almonds are safe to consume on a low FODMAP diet, up to 10 nuts per meal or 12 grams. A large serving of 20 nuts per meal (24 grams) is high in GOS.
Brazil nuts
Brazil nuts are tree nuts from the Amazon forests in Brazil, Bolivia, and Peru. It is another highly nutritious nut low in FODMAPs, up to 10 nuts per meal or 40 grams. A large serving is considered 13 nuts or 52 grams and contains moderate amounts of GOS.
Chestnuts
Monash gives chestnuts the green light! You can enjoy boiled chestnuts up to 20 per meal or 168 grams. And roasted chestnuts are safe to consume up to 10 per meal or 84 grams. Large servings are high in GOS and fructans. A large serving of boiled chestnuts is 35 per meal or 295 grams, and roasted chestnuts are 16 per meal or 134 grams.
Hazelnuts
Hazelnuts are also known as filberts or cobnuts. They are low in FODMAPs when limited to 10 nuts per meal or 15 grams. According to the Monash app, hazelnuts contain a moderate amount of GOS if 20 nuts are consumed in a meal.
Macadamia nuts
Another low FODMAP nut is macadamia nuts which are indigenous to Australia. Macadamia nuts are low in FODMAPs at 20 nuts per meal or 40 grams. According to Monash, macadamia nuts contain trace amounts of FODMAPs and can be eaten freely according to your appetite.
Peanuts
While peanuts are technically a legume and not a nut, most people think of peanuts as nuts. Peanuts are safe to eat on a low FODMAP diet because they have only a trace amount of FODMAPs. Most people with IBS can enjoy up to 32 nuts per meal, which should be well tolerated.
Pecans
Pecans can be enjoyed on a low FODMAP diet, but limit the serving to 10 pecan halves per meal or 20 grams. A large serving is 40 pecan halves (100 grams), which contain a moderate amount of fructans.
Pine Nuts
Pine nuts are the edible seeds of pine trees and are commonly used in cooking and pesto sauce. While limiting FODMAPs, you should restrict pine nuts to 1 tablespoon per meal or 14 grams. Large servings of pine nuts, which are eight tablespoons, should be avoided due to high fructans.
Walnuts
Walnuts are low FODMAP when consumed in portions of 10 nut halves per meal (30 grams). A large serving, 35 nut halves, should be limited due to the moderate fructan content.
Benefits of Low FODMAP Nuts
In addition to low FODMAP nuts being easier to digest, they also offer a variety of health benefits. They are a great source of plant-based protein, essential for building and repairing muscles and tissues. Nuts are also high in healthy fats, which can help lower LDL cholesterol levels and reduce the risk of heart disease. Additionally, nuts contain fiber, which can help regulate digestion and promote feelings of fullness which may help with weight loss.
Brazil nuts contain the most mineral selenium found in any food source. And they help regulate thyroid function, reduce inflammation, support vital organs such as the heart and brain, and boost the immune system.Â
Low FODMAP Nut Butter Options
If you’re a nut butter fan like me, you’ll be happy to know that low FODMAP options are available. Here are a few kinds of nut butter that are low FODMAP:
- Almond butter is low in FODMAPs in 1 tablespoon per meal but has a moderate amount of GOS and fructans in 1½ tablespoons.
- Peanut butter is low FODMAP in 2 tablespoons per meal.
- Macadamia nut butter has not been tested by Monash yet. However, macadamia nuts are low FODMAP in up to 20 nuts per meal. So the nut butter should be generally safe.
- Pecan butter has also not been tested yet by Monash. So similarly to almond butter, the portion should likely be limited.
Also, check the labels of nut butter products before purchasing them. Some brands may add high FODMAP ingredients like honey or high fructose corn syrup.
What Are Nuts High in FODMAPs?
While you are on the elimination phase of the low FODMAP diet, two nuts that need to be avoided are cashews and pistachios. Both of them are high in GOS in even small portions. And in more significant portions, cashews and pistachios are high in GOS and fructans.
Incorporating Low FODMAP Nuts into Your Diet
Now that you know which nuts are low FODMAP, it’s time to incorporate them into your diet. Here are a few ways to enjoy low FODMAP nuts:
- Measure out a serving of nuts and enjoy them as a snack. You can also mix different types of nuts for a variety of flavors and textures.
- Add nuts to recipes like salads, stir-fries, vegetables, oatmeal, granola, and baked goods.
- Top your favorite lactose-free, low FODMAP yogurt with chopped nuts.
- Spread nut butter on rice cakes or gluten-free toast, or use it as a dip for fruit.
Conclusion
Low FODMAP nuts are a healthy snack for people with IBS or digestive issues. They offer a variety of health benefits, including protein, healthy fats, and fiber. Remember to stick to recommended serving sizes and check labels for added FODMAPs. With this ultimate guide, you can enjoy the many benefits of nuts without triggering symptoms.
