What nuts are good for irritable bowel syndrome? A guide to low-FODMAP choices

October 18, 2025 •

4 min read

Over 10% of the population worldwide is affected by Irritable Bowel Syndrome (IBS), and dietary management, particularly avoiding certain high-FODMAP foods, is a primary strategy for symptom control. Fortunately, several delicious and nutritious nuts can be safely included in a low-FODMAP diet, providing important nutrients without triggering discomfort.

Quick Summary

This guide covers which nuts are suitable for an IBS-friendly diet based on low-FODMAP content, discussing portion sizes and specific nutritional benefits. It also identifies high-FODMAP nuts to avoid and offers tips for incorporating safe nut options into meals and snacks to improve gut health.

Key Points

Low-FODMAP Nuts: Walnuts, macadamia nuts, pecans, peanuts, and Brazil nuts are all considered safe in specific, controlled portion sizes for an IBS-friendly diet.
High-FODMAP Nuts: Cashews and pistachios should be avoided, even in small amounts, due to their high content of fructans and GOS, which can trigger IBS symptoms.
Portion Control is Key: Even low-FODMAP nuts like almonds and hazelnuts only tolerate small servings (around 10 nuts) before they become high in FODMAPs.
Nutrient Benefits: Walnuts provide anti-inflammatory omega-3s, while macadamias offer prebiotic fiber, both of which support gut health.
Listen to Your Body: Individual tolerance varies significantly. It is best to introduce nuts in small quantities and monitor your body's response to find your personal comfort level.
Versatile Inclusion: Nuts can be added to meals in various forms, such as nut butters, toppings for salads or oatmeal, or mixed into low-FODMAP trail mix.

Navigating nuts on a low-FODMAP diet for IBS

Nuts are a valuable source of protein, healthy fats, fiber, vitamins, and minerals. However, for individuals with IBS, their FODMAP content determines how well they are tolerated. Fermentable Oligo-, Di-, Mono-saccharides And Polyols (FODMAPs) are types of carbohydrates that can cause digestive distress in sensitive individuals. By understanding which nuts are low in these compounds and managing portion sizes, those with IBS can still enjoy the nutritional benefits.

Low-FODMAP nuts and their benefits

Several nuts are considered safe for a low-FODMAP diet, provided they are consumed in recommended serving sizes. These nuts offer unique nutritional profiles that can support digestive health and overall well-being.

Walnuts: These are a fantastic choice due to their high omega-3 fatty acid content, which has anti-inflammatory properties that can help soothe an irritated gut lining. Walnuts also support the growth of beneficial gut bacteria, such as Faecalibacterium, which produces butyrate, a short-chain fatty acid beneficial for colon health. The low-FODMAP serving size is around 10 walnut halves.
Macadamia Nuts: With a rich, buttery flavor, macadamia nuts are an excellent low-FODMAP option. They are high in monounsaturated fats and contain prebiotic fiber that nourishes healthy gut bacteria. The recommended low-FODMAP serving is approximately 20 nuts.
Peanuts: As a legume, peanuts are naturally low in FODMAPs and can be enjoyed by many with IBS. They are a great source of protein and heart-healthy fats. The safe low-FODMAP portion is generous, around 32 nuts. Be mindful of flavored varieties, which may contain added high-FODMAP ingredients like honey or garlic powder.
Pecans: These nuts offer a delightful crunch and are rich in antioxidants and healthy fats. Pecans are low-FODMAP in a serving size of 10 halves. They provide a good source of thiamine and magnesium.
Brazil Nuts: A single Brazil nut is packed with selenium, an important mineral for immune function. A low-FODMAP serving is about 10 nuts. However, since selenium can be toxic in high doses, it's wise to limit intake to just a few nuts daily.
Pine Nuts: Often used in pesto, these small, nutrient-dense nuts contain iron, magnesium, and vitamin E. A low-FODMAP serving is one tablespoon.
Almonds and Hazelnuts (Small Portions): These nuts contain GOS (Galacto-oligosaccharides), so portion control is crucial. Up to 10 nuts of either almonds or hazelnuts are considered a low-FODMAP serving. Exceeding this amount can quickly increase FODMAP load and trigger symptoms.

High-FODMAP nuts to avoid with IBS

For those following a low-FODMAP diet, some nuts are best to avoid, especially during the elimination phase, due to their high content of fermentable carbohydrates. These include:

Cashews: High in fructans and GOS, cashews are a major trigger for many with IBS, even in small amounts.
Pistachios: Like cashews, pistachios are high in fructans and GOS and should be avoided.

Practical ways to incorporate nuts into an IBS-friendly diet

To safely add nuts to your diet, consider these strategies:

Use nut butters: Opt for peanut, macadamia, or small amounts of almond butter (1 tablespoon) spread on low-FODMAP bread or crackers.
Make trail mix: Create your own with safe nuts, pumpkin seeds, and low-FODMAP dried fruits like dried cranberries (2 tablespoons).
Enhance dishes: Sprinkle crushed pecans on salads or chopped walnuts on oatmeal for added texture and nutrients.
Homemade pesto: Use pine nuts and a low-FODMAP oil like olive oil to make a flavorful pesto for pasta.

Comparison of nuts for IBS management


Nut Type	Low-FODMAP Serving Size	Key Nutrient Benefits	FODMAPs to Consider	Notes for IBS
Walnuts	10 halves (30g)	Omega-3s, fiber, antioxidants	Contains some galactans; portion control is important.	Excellent for supporting gut bacteria and reducing inflammation.
Macadamia Nuts	20 nuts (40g)	Monounsaturated fats, prebiotic fiber	Very low in FODMAPs, well-tolerated.	High in fat, which can be a trigger for some, so start with smaller amounts.
Peanuts	32 nuts	Protein, healthy fats, folate	Low in FODMAPs.	Technically a legume, but typically safe. Check for high-FODMAP additives in products.
Pecans	10 halves	Antioxidants, thiamine, magnesium	Low in FODMAPs.	Adds healthy fats and crunch without triggering symptoms at the right portion.
Almonds	10 nuts (12g)	Soluble fiber, Vitamin E	High in fructans and GOS in larger servings.	Must adhere strictly to the small, low-FODMAP serving size.
Cashews	Not a low-FODMAP option.	N/A	High in fructans and GOS, even in small amounts.	Best avoided during the elimination phase of a low-FODMAP diet.
Pistachios	Not a low-FODMAP option.	N/A	High in fructans and GOS.	Best avoided, similar to cashews, due to high FODMAP content.

The importance of portion control

Even for nuts that are low-FODMAP, portion control is key. Overconsumption of even a well-tolerated nut can increase your intake of fermentable carbohydrates and fats, leading to symptom flare-ups. Listen to your body and find your personal threshold for each type of nut, as individual tolerance varies. A registered dietitian can provide personalized guidance.

Conclusion

For individuals navigating the complexities of an IBS diet, nuts can be a nutritious and delicious part of a balanced eating plan. By focusing on low-FODMAP varieties like walnuts, macadamia nuts, peanuts, and pecans, and being mindful of portion sizes for nuts like almonds and hazelnuts, you can reap their benefits without risking digestive upset. Conversely, avoiding high-FODMAP nuts such as cashews and pistachios is crucial for symptom management. By making informed choices and listening to your body's unique response, you can successfully integrate nuts into your diet while effectively managing IBS symptoms.

Authoritative resource on IBS diets

For additional guidance on dietary management for IBS, resources from Monash University are highly recommended due to their extensive research on FODMAP content in foods. Monash University FODMAP Diet App

Frequently Asked Questions

Yes, many nuts can be included in an IBS-friendly diet, especially if you follow a low-FODMAP approach and control your portion sizes. Good options include walnuts, macadamia nuts, and peanuts.

You should avoid cashews and pistachios, as they are high in fermentable carbohydrates (FODMAPs) that commonly trigger IBS symptoms.

For those with IBS, almonds are low in FODMAPs only at a small serving size of about 10 nuts (12g). Eating more can increase the FODMAP load and may cause symptoms.

Yes, peanuts are considered low-FODMAP and are a safe choice for most people with IBS. Be sure to check the label for any added high-FODMAP ingredients in flavored peanut products.

Walnuts are rich in omega-3 fatty acids that help reduce inflammation in the gut. They also contain fiber and other compounds that support beneficial gut bacteria, promoting a healthy digestive system.

Both raw and dry-roasted nuts are generally fine for IBS. Some individuals find that soaking raw nuts can make them easier to digest, but dry-roasted options are also a good choice.

Yes, many nut butters are suitable. Peanut butter is a safe option in a 2-tablespoon serving. Almond butter is low-FODMAP in smaller quantities, typically 1 tablespoon.