Contrary to popular belief, there is a big variety of low FODMAP nuts! Have you eaten a handful of raw unsalted nuts today? If not, there are several good reasons why you should!
Why eat nuts?
Nuts are heart-healthy. They contain high levels of polyunsaturated and monounsaturated fats, as well as anti-oxidants and other important nutrients that have been shown to protect against heart disease.
Regular consumption of nuts has also been linked to a reduced risk of Type 2 diabetes. Nuts are low GI and high in fibre, the perfect combination to assist with blood sugar control.
Nuts may actually help with weight loss; they are high in fibre and protein, which means they are extremely satisfying. This can help keep you feeling fuller for longer. Like always, remember to check you serving size. 1/3-cup (or 30g) nuts daily is enough.
So which nuts are safe on the low FODMAP diet, and which are not?
Pistachios and cashews are both high FODMAP and should be avoided in any quantities. Almonds and hazelnuts on the other hand are safe, BUT only if 10 or less are consumed.
There are still plenty of low FODMAP nuts to choose from. Some of my favourites include Brazil nuts, chestnuts, macadamia nuts, peanuts, pecans, pine nuts and walnuts.
Any of these are a great low FODMAP snack option on their own, but if you want to try something different, below are a few of my favourite ways to eat nuts these delicious nuts:
• Macadamias chopped and sprinkled on breakfast cereal or porridge
• Peanuts added to tofu and vegetable stir-fries for extra crunch
• Natural nut butter blended with soymilk, banana and maple syrup- my perfect breakfast smoothie
• Lightly roasted pecans or walnuts rather than cheese in a salad
• Pine-nuts as a topping on homemade pizzas
• Walnuts processed with coriander, garlic-infused live oil and parmesan- a tasty low FODMAP pesto
By Fiona Kupresanin