Are you struggling for snack ideas on a low FODMAP diet? Why not try a handful of low FODMAP nuts? Nuts can be a great on the go snack and they are packed full of healthy fats, protein and fibre. Nuts contain mono and polyunsaturated fats which are beneficial for your heart health, plus a small handful of nuts can count as one serve towards your daily protein intake. Not only that, but nuts also contain other important nutrients such as calcium, zinc and some B vitamins.
So, if we’ve sold you on how good nuts are for your health, read on to find out which nuts can be included in your low FODMAP diet!
The following nuts are low FODMAP per serve (one serve of nuts is around 30g or a small handful):
- Brazil Nuts
- Pine nuts
Serving suggestion: you can create your own FODMAP-friendly nut mix to snack on with your favourite nuts listed above. Or, you could even try our low FODMAP Golden Granola as a breakfast option this week! Try including Macadamias, pecans, pine nuts as a tasty addition to salads – delicious raw or roasted! If you’re a sweet tooth, try making a delicious dessert such as our fudgey pecan brownies!
The following nuts are ok to eat in small amounts (10 nuts or less)
- Almonds (although, it may be best to steer clear of almond butters which tend to be quite concentrated and you may end up consuming more than you think)
- Activated Cashews
The following nuts are high FODMAP in any amounts and are therefore not recommended if you are following a low FODMAP diet.
Note: these are both high in oligos and fructans, therefore if you have already completed your challenge and know these FODMAPs are not your triggers, you might be able to include a serve of cashews/pistachios in your diet.
Now that you are equipped with your very own low FODMAP nuts cheat sheet, the world’s your oyster. You can use them to your heart’s content with your own granola, fruit and nut mix, or you can even add them on top of your salads to add some extra crunch!
Image sourced from @Pinterest
Start feeling better now! By signing up to The FODMAP Challenge you will receive meal plans, recipe ideas, and regular support with other resources, to make this as easy for you as possible.