If you’ve been wondering which nuts are safe on a low FODMAP diet, you’re not alone. Nuts are nourishing, satisfying, and versatile, but they can also trigger bloating or discomfort for those sensitive to FODMAPs. The good news is that you don’t have to avoid them entirely. With the right choices and mindful portions, nuts can be a delicious and safe part of your low FODMAP journey.
In this article, we’ll explore which nuts are low FODMAP, how much you can enjoy, and how to bring them back into your diet with confidence, guided by the latest research from Monash University, the pioneers of the low FODMAP diet.
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Why Nuts Can Be Tricky on a Low FODMAP Diet
Nuts are naturally rich in fibre, healthy fats, vitamins, and minerals. However, some nuts also contain fermentable carbohydrates known as GOS (galacto-oligosaccharides) and fructans. These are types of FODMAPs, and when eaten in larger amounts, they can cause symptoms such as bloating, gas, or abdominal pain in people with irritable bowel syndrome (IBS).
The key isn’t to eliminate nuts altogether but to choose wisely and watch your portion sizes.
Low FODMAP Nuts You Can Enjoy
According to Monash University testing, several nuts are suitable in moderate portions. Here are the ones you can include safely:
Almonds (in small portions)
- Low FODMAP serving: 10 almonds (around 12g)
- High FODMAP serving: Larger portions contain GOS, which may trigger symptoms.
Walnuts
- Low FODMAP serving: 30g (about 10 halves)
- A generous and safe option, providing omega-3 fatty acids for heart and brain health.
Pecans
- Low FODMAP serving: 10 halves (20g)
- But be cautious, as larger servings contain GOS.
Macadamia nuts
- Low FODMAP serving: 20 nuts (40g)
- Creamy, rich, and one of the most FODMAP-friendly nuts.
Peanuts (technically legumes, but often grouped with nuts)
- Low FODMAP serving: 32g (around 28 peanuts)
- Peanut butter (smooth, without added high FODMAP ingredients) is also well tolerated.
Pine nuts
- Low FODMAP serving: 14g (around 1 tablespoon)
- Perfect for sprinkling over salads or blending into pesto.
Brazil nuts
- Low FODMAP serving: 10 nuts (20g)
- Also an excellent source of selenium, important for thyroid health.
High FODMAP Nuts to Limit
Some nuts contain higher levels of GOS or fructans and are best eaten in very small amounts, or avoided if you’re highly sensitive.
Cashews
- High in both GOS and fructans.
- Even small amounts can trigger symptoms for many.
Pistachios
- Similar to cashews, they are high in both GOS and fructans.
Large servings of almonds and pecans
- While tolerated in small amounts, larger portions quickly become high FODMAP.
Portion Size: The Secret to Tolerating Nuts
One of the most empowering aspects of the low FODMAP diet is learning that it’s not just about what you eat, but how much. Even nuts considered “high FODMAP” can sometimes be enjoyed in tiny portions without issues.
For example:
- Almonds: Safe at 10 nuts, high FODMAP at 20.
- Pecans: Safe at 10 halves, high FODMAP at 20 halves.
This means you don’t need to deprive yourself completely; you just need to tune into your own tolerance and use portion guidance from Monash University as your baseline.
How to Add Nuts into a Low FODMAP Diet
As snacks
A small handful of walnuts, macadamias, or peanuts makes a nourishing snack that keeps you full between meals.
In breakfasts
Sprinkle chopped Brazil nuts or pecans over your oats, yoghurt (lactose-free or plant-based), or smoothie bowls for crunch and nutrients.
In savoury dishes
Use pine nuts in pesto, or scatter roasted peanuts over stir-fries for texture and protein.
Reintroduction: Testing Your Own Tolerance
After the elimination phase of the low FODMAP diet, the reintroduction stage helps you discover which foods and portions your body can manage. Nuts often feature in this process:
- Almonds are tested for GOS sensitivity.
- Cashews and pistachios are used for GOS and fructan challenges.
This is why reintroduction is so valuable: you may find that while Monash University labels a nut as high FODMAP, your own gut might cope with a small serving just fine.
Practical Tips for Eating Nuts Without Discomfort
- Measure your portions rather than eating directly from the packet.
- Mix different low FODMAP nuts to create variety without overdoing one type.
- Opt for natural, unsalted nuts; avoid coatings with honey, garlic, or dried fruit.
- Choose smooth nut butters without added high FODMAP ingredients.
- Introduce slowly; don’t add multiple nuts at once when reintroducing.
FAQs About Low FODMAP Nuts
Can I eat peanut butter on a low FODMAP diet?
Yes, smooth peanut butter made from 100% peanuts (and maybe a little salt) is low FODMAP in 2 tablespoons. Watch out for added sweeteners like honey or high-fructose corn syrup.
Are roasted nuts still low FODMAP?
Yes, roasting does not change the FODMAP content. The portion sizes remain the same.
Can I eat mixed nuts?
Yes, but choose a mix of low FODMAP nuts and stick to the safe portions. Avoid commercial mixes with cashews or pistachios.
What about nut flours?
Almond flour is high FODMAP in large amounts but may be tolerated in small portions. Always check Monash University updates for the latest testing.
Final Thoughts: Finding Your Balance with Nuts
Living with IBS can sometimes feel limiting, but the low FODMAP diet is not about restriction, it’s about empowerment. Nuts are too nutritious and enjoyable to give up entirely. By learning which are low FODMAP and how much you can safely eat, you can bring them back into your life with confidence and joy.
So, next time you crave a crunchy snack or want to add flavour to your meals, you’ll know exactly which nuts your tummy will thank you for.
