Contrary to popular belief, there is a wide variety of low FODMAP nuts and major health benefits to consuming them. Here’s a list of nuts you can eat on a low FODMAP diet and some delicious ideas for how to add them to your diet.
Why you should eat nuts on a low FODMAP diet
1. Heart health
Nuts high levels of polyunsaturated and monounsaturated fats, as well as antioxidants and other important nutrients that have been shown to protect against heart disease.
2. Reduced risk of Type 2 Diabetes
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.
3. Help with weight loss
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 what nuts can you eat on low FODMAP diet, and what should you avoid?
High FODMAP nuts
Pistachios and cashews are both high FODMAP and should be avoided in any quantities.
Low FODMAP Nuts
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.
Almonds and hazelnuts on the other hand are safe, BUT only if 10 or less are consumed.
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 low FODMAP nut butter blended with soy milk, banana and maple syrup (a 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
Want more info on the FODMAP content of your favourite foods? Download our FREE FODMAP Food List here!