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.
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.
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 or you can add some to your salad. 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
Recipes with nuts
Looking for some low FODMAP recipes with nuts to enjoy? Check the recipes below:
- Low FODMAP pecan pie
- Low FODMAP pumpkin granola
- Low FODMAP granola bars
- Low FODMAP buckwheat granola
- Low FODMAP pecan blondies
- Low FODMAP muhammara
- Low FODMAP chocolate coffee banana bread
Other blogs about the FODMAPs in foods
Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:
Fruits and vegetables
- Are tomatoes low FODMAP?
- Is coconut low FODMAP?
- Are bananas low FODMAP?
- Are mushrooms low FODMAP?
- Is broccoli low FODMAP?
- Is kale low FODMAP?
- Is spinach low FODMAP?
- Is corn low FODMAP?
- Is avocado low FODMAP?
- Is sweet potato low FODMAP?
Dairy and grains
- Is rice low FODMAP?
- Is quinoa low FODMAP?
- Are oats low FODMAP?
- Which milk is low FODMAP?
- What cheeses are low FODMAP?
- Is butter low FODMAP?
