What are low FODMAP nut snacks?

According to Monash University, the institution that pioneered the low FODMAP diet, nuts can be a gut-friendly snack option for many people with Irritable Bowel Syndrome (IBS), provided they choose the right types and stick to proper portion sizes. This guide will detail what are low FODMAP nut snacks and how to enjoy them safely.

Quick Summary

This article explores a variety of low FODMAP nut and nut butter options, outlining safe portion sizes for managing IBS symptoms. It also identifies high FODMAP nuts to avoid and provides snack ideas and recipes for those following the diet.

Key Points

• Low FODMAP Nuts: Enjoy options like Brazil nuts (10 nuts), chestnuts (20 nuts), macadamias (15 nuts), peanuts (32 nuts), pecans (10 halves), pine nuts (1 tbsp), and walnuts (10 halves).

• High FODMAP Nuts: Avoid or strictly limit cashews, pistachios, and large portions of almonds and hazelnuts.

• Portion Control is Key: Even low FODMAP nuts contain some FODMAPs, so sticking to recommended serving sizes is crucial to prevent symptoms.

• Creative Snack Ideas: Go beyond plain nuts with homemade spiced nut mixes, candied nuts, or low FODMAP nut butters.

• Nut Butter Caution: Choose nut butters made from low FODMAP nuts like peanuts or pecans and check labels for high FODMAP additives.

• Best Practices: Opt for plain, raw, or dry-roasted nuts to control ingredients and combine with other low FODMAP foods for variety.

• Long-Term Diet: The low FODMAP diet is a process; reintroducing foods after the elimination phase can help determine personal tolerance levels for nuts.

Understanding the low FODMAP diet and nuts

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can cause digestive issues in sensitive individuals. While nuts are generally healthy, their FODMAP content varies significantly. Some, like cashews and pistachios, are high in FODMAPs, particularly fructans and GOS (galacto-oligosaccharides), and should be avoided or limited during the elimination phase. Others, such as macadamia nuts and pecans, are naturally low in FODMAPs in standard serving sizes.

Low FODMAP nut options and safe portions

Navigating the low FODMAP diet requires careful attention to serving sizes, which is especially true for nuts. Monash University's FODMAP app is the most reliable source for the most up-to-date serving information. However, here are some commonly accepted low FODMAP nut options and their approximate serving sizes based on recent guidelines:

• Brazil Nuts: A serving of 10 nuts (approx. 40g) is low FODMAP. They are a rich source of selenium.
• Chestnuts: A generous serving of 20 roasted chestnuts (approx. 100g) is low FODMAP. They offer vitamin C and minerals.
• Macadamia Nuts: An excellent choice with a low FODMAP serving of 15 nuts (approx. 40g). They contain beneficial monounsaturated fats.
• Peanuts: A low FODMAP serving of 32 nuts (approx. 28g) is safe. Peanuts are technically a legume but are nutritionally similar to tree nuts and are budget-friendly.
• Pecan Halves: Ten halves (approx. 20g) are considered a low FODMAP portion. They provide magnesium and thiamine.
• Pine Nuts: A small serving of one tablespoon (approx. 14g) is low FODMAP. Larger portions contain higher fructan levels.
• Walnut Halves: A low FODMAP portion is 10 halves (approx. 30g). Walnuts are a great source of omega-3s.

High FODMAP nuts to avoid

To prevent triggering symptoms, individuals on a low FODMAP diet should avoid or strictly limit these nuts during the elimination phase:

• Cashews: High in fructans and GOS, making them a significant FODMAP source.
• Pistachios: Also high in fructans and GOS, and best avoided.
• Almonds: A small portion of 10 nuts (approx. 12g) is low FODMAP, but larger servings become high in GOS.
• Hazelnuts: Low FODMAP only in very small servings (<10 nuts), becoming moderate in fructans at larger quantities.

Creating delicious low FODMAP nut snacks

Simply snacking on plain, raw nuts is an easy option, but many creative and flavorful recipes exist for what are low FODMAP nut snacks. These recipes often use spices, herbs, and low FODMAP sweeteners to create delicious and satisfying combinations.

Savory spiced nut mix

To create a savory mix, combine low FODMAP nuts like pecans, walnuts, and macadamias with avocado oil, cumin, paprika, coriander, and sea salt before roasting. This creates a warm, aromatic snack that is perfect on its own or as a salad topper.

Sweet candied nuts

For a sweeter treat, pecans and walnuts can be candied with maple syrup, cinnamon, and a hint of ginger, then baked until caramelized. A no-bake version can be made by combining low FODMAP nuts with melted butter or vegan spread, brown sugar, and spices.

Low FODMAP nut butters

Nut butters can also be a low FODMAP snack, but portion control is vital. Opt for nut butters made from low FODMAP nuts like peanuts or pecans. Ensure there are no high FODMAP additives, such as added sweeteners like high-fructose corn syrup. Make your own at home using low FODMAP nuts and a food processor for complete control over ingredients. Spread on low FODMAP toast or celery sticks for a quick and easy snack.

Comparison of common low FODMAP nut snacks

Snack Type	Low FODMAP Nuts Used	Key Flavorings	Best For	Considerations
Roasted Nuts	Walnuts, Pecans, Macadamias, Peanuts	Salt, Pepper, Herbs	Quick, simple, versatile	Easy to over-portion. Check roasting oil for additives.
Savory Spiced Nuts	Walnuts, Pecans	Cumin, Paprika, Lemon Juice	Salad toppings, savory cravings	Spices must be low FODMAP and measured carefully.
Sweet Candied Nuts	Pecans, Walnuts	Maple Syrup, Cinnamon, Ginger	Dessert, Holiday treat	Control sugar content. Ensure portion sizes are small.
Homemade Nut Butter	Peanuts, Pecans	Salt, Cinnamon, Maple Syrup	Spreads on low FODMAP bread/veggies	Ensure no high FODMAP additives. Portion size is crucial.
Mixed Nut & Seed	Peanuts, Walnuts, Pumpkin Seeds, Sunflower Seeds	Sugar, Cinnamon, Salt	Grab-and-go energy boost	Pay close attention to the total nut mix portion size.

Conclusion

Understanding what nuts are low FODMAP nut snacks involves recognizing that most nuts can be safely enjoyed in moderation, with careful attention paid to portion sizes and preparation methods. By avoiding high FODMAP options like cashews and pistachios and focusing on safe choices like macadamia nuts, walnuts, and peanuts, you can incorporate delicious and healthy nuts into your diet. Whether you prefer a simple, roasted snack or a spiced, candied treat, mindful preparation and portion control are key to managing IBS symptoms while enjoying the nutritional benefits nuts provide. For the most precise and up-to-date guidance, always consult the Monash University FODMAP app.

Choosing the right low FODMAP nut snacks

Raw vs. Roasted

Both raw and dry-roasted nuts are suitable, as the roasting process does not affect the FODMAP content. However, be mindful of any seasonings or coatings added during commercial roasting, as they could contain high FODMAP ingredients. For the safest option, choose plain, unsalted nuts and add your own low FODMAP spices at home.

Combining with other low FODMAP ingredients

To create more substantial snacks, combine low FODMAP nuts with other compliant foods. Mix them with seeds like pumpkin or sunflower seeds, and dried fruits in low FODMAP portions, such as dried cranberries. Serve them with a small amount of lactose-free yogurt or sprinkle them over low FODMAP oatmeal for added crunch and nutrition.

Making nut butters at home

Creating your own nut butter from low FODMAP nuts allows you to control the ingredients entirely. Simply process your chosen nuts in a high-powered blender or food processor until smooth. You can add a pinch of salt, cinnamon, or a small amount of maple syrup for extra flavor, ensuring the ingredients remain low FODMAP.

Long-term management

After completing the elimination and reintroduction phases of the low FODMAP diet, you may find that you can tolerate larger portions of some nuts or even small amounts of moderate FODMAP nuts like almonds. The goal is to personalize your diet to your specific tolerance levels. Always work with a healthcare provider or a registered dietitian when reintroducing foods.

Easy low FODMAP snack inspiration

• Trail Mix: A simple blend of peanuts, macadamia nuts, pumpkin seeds, and a few dark chocolate chips.
• Nut Butter on Rice Cakes: Spread a tablespoon of homemade peanut or pecan butter on a plain rice cake.
• Spiced Pecans: Toss pecans with maple syrup, cinnamon, and a tiny pinch of cayenne for a sweet and spicy kick.
• Walnut & Salt: A handful of plain walnuts with a sprinkle of sea salt makes a simple, satiating snack.

Frequently Asked Questions

Which nuts are high in FODMAPs?

Cashews and pistachios are high in FODMAPs, specifically fructans and GOS (galacto-oligosaccharides), and should be avoided on a low FODMAP diet.

Are peanuts low FODMAP?

Yes, peanuts are low FODMAP in a serving size of 32 nuts (about 28g). They are a legume but have a low FODMAP content comparable to many tree nuts.

What is a safe portion size for almonds on a low FODMAP diet?

A safe, low FODMAP serving size for almonds is small, around 10 nuts (about 12g). Larger servings contain high levels of GOS.

Can I eat nut butter on a low FODMAP diet?

Yes, you can eat nut butter if it's made from low FODMAP nuts like peanuts or pecans. Portion control (usually 1-2 tablespoons) is key, and you should check the label for any high FODMAP additives.

Are pine nuts low FODMAP?

Pine nuts are low FODMAP in a small serving of one tablespoon (about 14g). Larger amounts are high in fructans.

Are roasted nuts low FODMAP?

Yes, both raw and dry-roasted nuts are generally low FODMAP, assuming the nuts themselves are low FODMAP. Avoid commercially prepared nuts with high FODMAP seasonings or coatings.

How can I make a savory low FODMAP nut snack?

A savory low FODMAP nut snack can be made by tossing low FODMAP nuts like walnuts or pecans with a low FODMAP oil and spices such as cumin, paprika, and sea salt before roasting.