Is Tigernut Low FODMAP? Serving Sizes and Safe Consumption

November 27, 2025 •

4 min read

According to Monash University, tigernuts are considered low FODMAP in specific serving sizes, offering a safe and nutritious option for those with IBS. This guide explains how to incorporate tigernut into your diet without triggering digestive symptoms, from optimal serving sizes to preparing different tigernut products.

Quick Summary

Tigernuts, despite their name, are actually tubers that are low FODMAP when consumed within designated serving sizes. They contain fructans and GOS, which can cause symptoms in larger quantities, making portion control vital for sensitive individuals. Tigernut flour, milk, and whole tubers can be enjoyed as part of a low FODMAP diet with careful preparation and attention to portion limits.

Key Points

Low FODMAP in Controlled Portions: Tigernuts are low FODMAP when consumed within recommended serving sizes, according to Monash University.
Portion Size is Key: Adhering to the suggested serving size, typically 20g for whole tigernuts, is critical to avoid digestive symptoms.
Rich in Resistant Starch: Tigernuts contain resistant starch, a prebiotic fiber that supports healthy gut bacteria and digestive health.
Versatile Ingredient: Tigernuts can be enjoyed as a snack, ground into flour for baking, or made into a dairy-free milk.
Individual Tolerance Varies: It is best to introduce tigernuts gradually and monitor your body's reaction, as individual tolerance for FODMAPs and fiber differs.
Tubers, Not Nuts: Despite the name, tigernuts are tubers, making them a safe alternative for those with tree nut allergies.

Understanding Tigernuts and FODMAPs

Before diving into the specifics of why tigernut is low FODMAP, it's important to understand what tigernuts are and what FODMAPs entail. Tigernuts, also known as chufa, are not nuts at all but small, wrinkled tubers that grow on the root of a sedge plant (Cyperus esculentus). They have been a dietary staple in many regions for centuries and offer a naturally sweet, nutty flavor.

FODMAPs are fermentable oligo-, di-, mono-saccharides, and polyols. These short-chain carbohydrates are poorly absorbed in the small intestine for some people and can cause digestive distress like bloating, gas, and abdominal pain. As tigernuts are tubers, they contain carbohydrates, primarily a type of oligosaccharide called fructans, but the FODMAP content is low enough in small servings to be considered safe on a low FODMAP diet. The high fiber content, which includes resistant starch, is also a prebiotic that can feed beneficial gut bacteria. However, too much fiber can be an issue for a sensitive gut, so moderation is key.

Tigernut Serving Sizes for Low FODMAP Diets

One of the most important factors for enjoying tigernuts on a low FODMAP diet is adhering to the correct serving size. The amount that is safe to eat varies between products, so always check the latest guidance from a trusted source like the Monash University FODMAP app.

Serving size details

Whole Tigernuts: According to Monash University, a low FODMAP serving of whole tigernuts is typically 20 grams. In larger servings, they become moderate for fructans and GOS. For this reason, it's best to start with a small handful and assess your personal tolerance before increasing the amount. Soaking the nuts can also help to make them softer and potentially easier to digest.
Tigernut Flour: This gluten-free and grain-free flour is a popular baking ingredient for those on a low FODMAP diet. Several sources suggest that tigernut flour is low FODMAP in moderate servings, but individual tolerance can vary. It is recommended to test your personal tolerance with a small amount first.
Tigernut Milk (Horchata): Traditional horchata is a popular drink made from tigernuts. Certified low FODMAP tigernut milks are available commercially, with some brands offering specific serving sizes that are safe to consume. Be cautious with homemade versions, as the soaking process might increase the FODMAP content in the liquid. Reading the label of commercial products for additional high-FODMAP ingredients is essential.

Incorporating Tigernuts into Your Diet Safely

Here are a few ways you can enjoy tigernuts without triggering digestive symptoms:

As a Snack: Munch on a small handful (up to 20g) of dried tigernuts. If you find them too hard, try soaking them overnight to soften them up.
In Granola: Use tigernuts as an addition to a homemade, low FODMAP granola mix, combining them with low FODMAP seeds and nuts.
For Baking: Replace a portion of regular flour in your gluten-free baked goods with tigernut flour. Its naturally sweet flavor can be a great addition to cookies, breads, and other treats.
In Smoothies: Blend tigernut milk or a small amount of tigernut flour into your low FODMAP smoothies for extra fiber and nutrients.
As a Topping: Sprinkle chopped tigernuts over low FODMAP yogurt or salads for a nutty crunch.

Tigernut Products and Tolerances


Product	Recommended Low FODMAP Serving	Potential Issues with Larger Servings
Whole Tigernuts	Up to 20 grams	Becomes moderate for fructans and GOS.
Tigernut Flour	Moderate serving; start small	High fiber content can lead to digestive discomfort.
Tigernut Milk	Check certified brands for specific amounts	Homemade versions may have higher FODMAP content from soaking.
Soaked Tigernuts	Start with a small handful	Individual tolerance can vary; soak to aid digestion.

Important Considerations

While tigernuts can be a wonderful addition to a low FODMAP diet, it is important to remember that individual tolerance levels vary. What is a safe portion size for one person may not be for another. When introducing tigernuts or any new food, start with a small amount and monitor your body's response.

Moreover, resistant starch and high fiber content in tigernuts can sometimes cause bloating or gas in sensitive individuals. This is why the slow, gradual increase in portion size is critical. If you have concerns, especially related to IBS or other digestive disorders, it is always recommended to consult a registered dietitian for personalized dietary advice. For those with nut allergies, it is reassuring to know that tigernuts are tubers and not related to tree nuts.

Conclusion

In summary, tigernut is low FODMAP when consumed in the recommended serving sizes, making it a viable and beneficial food option for those managing digestive sensitivities. By being mindful of portion control and how you prepare tigernut products like whole tubers, flour, and milk, you can safely enjoy their unique flavor and nutritional benefits. As with any dietary change, always introduce tigernuts slowly to determine your personal tolerance and enjoy this versatile, gut-friendly food. For additional guidance, the Monash University FODMAP Diet App is an excellent resource for checking food items.

Frequently Asked Questions

No, tigernuts contain fructans and GOS (oligosaccharides), but they are considered low FODMAP in specific, limited serving sizes. Consuming larger quantities may exceed the low FODMAP threshold and trigger symptoms in sensitive individuals.

The low FODMAP serving size for whole tigernuts is typically 20 grams, as confirmed by Monash University testing. This is a moderate portion that can be tolerated by most individuals on a low FODMAP diet.

Yes, tigernut flour is generally considered a low FODMAP alternative flour when used in moderate servings. However, start with a small amount in recipes and observe your body's response, as individual tolerance can vary.

Certified low FODMAP tigernut milk products are available and have been lab-tested for safety. Be cautious with homemade versions, as the soaking process could increase the FODMAP content in the resulting liquid. Always check for a FODMAP certification logo or consult the Monash app.

Soaking whole tigernuts overnight can help soften them and improve digestibility. Introducing them slowly into your diet and sticking to the recommended serving sizes is also important to prevent any digestive discomfort.

Yes. Tigernuts are actually tubers, like potatoes, and are not related to tree nuts. This makes them a suitable and safe alternative for individuals who have nut allergies.

Tigernuts contain fiber, including resistant starch. For some people with sensitive digestive systems, a large amount of fiber, even from a low FODMAP source, can cause bloating or gas. Portion control and gradual introduction are the best ways to mitigate this.