Understanding FODMAPs and Cashews
FODMAPs are fermentable carbohydrates that can trigger digestive symptoms in individuals with irritable bowel syndrome (IBS) and other functional gut disorders. For those following a low FODMAP diet, foods are categorized as high or low based on their FODMAP content, with guidance coming from institutions like Monash University. Nuts, while generally healthy, contain varying levels of FODMAPs, particularly galacto-oligosaccharides (GOS) and fructans. Raw cashews have a high content of these FODMAPs, which is why they are typically restricted during the elimination phase of the diet.
The 'Activated' Cashew: A Potential Solution
Emerging data from sources including Nutrisciente and The IBS Dietitian, referencing Monash research, suggests that 'activating' cashews may reduce their FODMAP content. Activation involves soaking the cashews in water, which allows water-soluble FODMAPs to leach out of the nut. This process can lower the overall FODMAP load, making them potentially suitable for a low FODMAP diet in very small portions. It is important to note that commercial roasting processes do not activate cashews in this manner, and store-bought roasted cashews remain high in FODMAPs unless specified otherwise. Therefore, if you wish to try activated cashews, they must be prepared at home.
How to Activate Cashews at Home
- Soak raw cashews in clean water for 4-5 hours.
- Drain the water and soak again in fresh water for another 4-5 hours.
- Drain the cashews thoroughly and dry them. You can dry them naturally on a tray or roast them in an oven at 180°C (350°F) for 12-15 minutes.
- Store the activated cashews in an airtight container.
Even with this process, portion control is crucial. A low FODMAP serving size is approximately 15 grams, which is around 10 activated cashews. Always listen to your body and introduce these slowly during the reintroduction phase, not the strict elimination phase.
A Comparison of FODMAP-Friendly Nuts
| Nut Type | Low FODMAP Serving Size | Primary FODMAP | Safe for Low FODMAP Diet? |
|---|---|---|---|
| Raw Cashews | None | GOS, Fructans | No (High FODMAP) |
| Activated Cashews | 15g (approx. 10 nuts) | GOS (reduced) | Yes (with caution and portion control) |
| Macadamia Nuts | 40g (approx. 20 nuts) | None | Yes (Low FODMAP) |
| Peanuts | 32 nuts (approx. 28g) | None | Yes (Low FODMAP) |
| Pecans | 10 halves (approx. 20g) | None | Yes (Low FODMAP) |
| Walnuts | 10 halves (approx. 30g) | None | Yes (Low FODMAP) |
| Brazil Nuts | 10 nuts (approx. 40g) | None | Yes (Low FODMAP) |
| Almonds | 10 nuts | GOS, Fructans (high in larger serves) | Yes (in small, restricted serves) |
Alternatives to Cashews on a Low FODMAP Diet
For those who find even activated cashews problematic, or simply prefer to avoid the preparation process, several other nuts are excellent low FODMAP alternatives.
- Macadamia Nuts: With a generous low FODMAP serving size of 20 nuts, these are a fantastic option for their creamy texture.
- Peanuts: As a legume, peanuts are naturally low in FODMAPs, with a large serving size of 32 nuts, making them a safe and versatile choice.
- Walnuts: Packed with omega-3 fatty acids, walnuts are low FODMAP at a serving of 10 halves.
- Pecans: These offer a sweet, buttery flavour and are low FODMAP at 10 halves.
- Brazil Nuts: A powerful source of selenium, 10 Brazil nuts are a low FODMAP portion.
These alternatives can be used in baking, as snacks, or in cooking to replace the texture and flavor that cashews provide, without the high FODMAP content. For example, macadamia nuts can be ground into a cream for sauces, or pecans can be used to add crunch to a salad.
Conclusion
While raw cashews are definitively high in FODMAPs and should be avoided during the elimination phase of the low FODMAP diet, there is nuance to this rule. Home-prepared 'activated' cashews may be tolerated in small portions by some individuals. The activation process involves soaking the nuts to reduce their FODMAP content, but this should only be explored during the reintroduction phase. For a guaranteed low FODMAP experience, plenty of other nuts like macadamias, peanuts, and walnuts offer delicious and safe alternatives. It is always recommended to consult with a registered dietitian to ensure your diet meets all nutritional needs and to safely navigate the reintroduction phase. Understanding these details empowers you to make informed decisions for your digestive health.
An excellent source for managing the low FODMAP diet is the official Monash University FODMAP Diet App, which provides the most accurate and up-to-date information on food testing.
