Why Raw Cashews Are High in FODMAPs
FODMAPs are fermentable carbohydrates that can trigger symptoms in sensitive individuals. The primary FODMAPs found in cashews are fructans and GOS, which are types of oligosaccharides. For those with IBS or other functional gut disorders, consuming these carbohydrates can lead to uncomfortable digestive symptoms such as bloating, gas, and abdominal pain as they are poorly absorbed in the small intestine and fermented by gut bacteria in the large intestine. Due to this high FODMAP content, raw cashews, cashew milk, and cashew butter are typically excluded during the elimination phase of the diet.
The Exception: Activated Cashews
Interestingly, recent testing by Monash University indicates that 'activated' cashews have a low FODMAP serving size of 15g, which is approximately 10 nuts. The activation process involves soaking the cashews in water, which allows some of the water-soluble FODMAPs to leach out. While raw cashews offer no safe low-FODMAP serving, preparing them correctly can make a small portion tolerable for some people. It is crucial to note that this applies specifically to home-activated cashews, as most commercially roasted or prepared cashews have not undergone this soaking process and remain high in FODMAPs.
How to Activate Cashews
For those interested in preparing activated cashews at home to test their tolerance, the process is straightforward.
- Soak raw cashews in clean water for 4–5 hours.
- Drain the cashews and rinse them thoroughly.
- Soak again in fresh water for another 4–5 hours, or follow a single, longer soak.
- Spread the cashews on a tray to dry naturally or roast them in an oven at 180°C for 12–15 minutes until crisp.
- Store the finished activated cashews in an airtight container.
Safe Low-FODMAP Nut Alternatives
If cashews are a major trigger or you prefer not to experiment with activated versions, many other nuts and seeds are safely included in a low-FODMAP diet within specific portion sizes. These alternatives can provide similar health benefits and culinary uses without the digestive risk.
| Low FODMAP Nuts | Safe Serving Size (approx.) | High FODMAP Nuts | Reason for Restriction |
|---|---|---|---|
| Macadamia Nuts | 20 nuts (20g) | Cashews | High in GOS and Fructans |
| Peanuts | 32 nuts (32g) | Pistachios | High in GOS and Fructans |
| Brazil Nuts | 10 whole nuts (40g) | Almonds (large serving) | High in GOS (more than 10 nuts) |
| Walnuts | 10 halves (30g) | Hazelnuts (large serving) | Moderate to high in GOS (more than 10 nuts) |
| Pecans | 10 halves (20g) | None | n/a |
| Pine Nuts | 14 grams (~1 tbsp) | None | n/a |
Navigating Processed Cashew Products
Processed foods containing cashews require careful label-reading to ensure they are low-FODMAP friendly.
- Cashew Milk and Cream: Most brands use raw cashews, making the final product high in FODMAPs and best avoided. Lactose-free milk, almond milk, or macadamia milk are safer alternatives.
- Cashew Butter: Typically made from raw cashews, rendering it high in fructans and GOS. Alternatives include peanut butter (check for high FODMAP additives) or small amounts of almond butter.
- Mixed Nuts and Trail Mixes: Always scrutinize ingredient lists. If a mix contains cashews or pistachios, it is not considered low FODMAP unless certified.
- Spiced or Flavored Cashews: Be wary of added high FODMAP ingredients like garlic powder, onion powder, or certain sauces and marinades. Simple roasted peanuts or macadamia nuts are a better bet.
Low FODMAP Diet Phases
Successfully managing a low FODMAP diet involves three phases, with careful reintroduction being key to understanding your personal tolerance.
- Elimination Phase: For 2-6 weeks, all high-FODMAP foods, including raw cashews, are replaced with low-FODMAP alternatives. This period aims to significantly reduce digestive symptoms.
- Reintroduction Phase: Under the guidance of a dietitian, individual FODMAP groups are reintroduced one at a time to identify personal triggers. It is during this phase you can test your tolerance to small, home-activated cashew portions.
- Personalization Phase: Based on your reintroduction results, you create a long-term, personalized diet, limiting only the FODMAPs that trigger your symptoms. This may allow for small amounts of activated cashews in your regular diet.
Conclusion
In summary, for individuals following a strict low FODMAP diet, raw cashews are not considered safe due to their high content of fructans and GOS. However, there is a path to potentially incorporating them back into your diet. Recent testing by Monash University reveals that small, 15g portions of activated cashews (soaked and dried) can be low in FODMAPs, though commercially roasted or raw cashews should still be avoided. For safe, symptom-free snacking, it's best to rely on confirmed low-FODMAP nuts like macadamias, peanuts, and walnuts during the elimination phase. Remember to consult a healthcare professional, like a dietitian, to ensure you navigate the diet's phases correctly and safely test your tolerance for activated cashews and other foods.
An excellent and reliable resource for the latest FODMAP food data is the Monash University FODMAP Diet App.
