Are pecans low fodmap? Answers and suitable recipes included!

Many people ask “are pecans low fodmap”. Have a read of this blog and find out for yourself! 

It can be tricky navigating foods and recipes when you have IBS and you are following the low fodmap diet, including ingredients such as pecans. 

We will look into the fodmap content of pecans and the popular pecan pie. Read about the many benefits of pecans too.

You can also find suitable recipes you might like to try!

WHAT ARE PECANS?

Pecans are a type of tree nut, native to North America. 

They can be eaten raw, roasted, whole, chopped or grounded into smaller parts, to provide a butter-like taste and richness.

Most commonly found in pecan pie, pecans are a popular nut choice to flavor dishes, snacks and desserts. Pecans provide not only taste but texture too.

WHAT ARE THE HEALTH BENEFITS OF PECANS ON THE LOW FODMAP DIET?  

Pecans are not only tasty, they also contain vitamins, minerals, fat, protein and fiber. 

Fiber

Packed with fiber, pecans can certainly help to achieve your daily fiber intake of 30g/day. A serving of 11 pecan halves provides 1.16g fiber (1). 

It’s important to include fiber in your diet to promote digestion. Following a restricted diet, such as the low fodmap diet can reduce the amount of fiber consumed. 

Read more about How To Get 30g of Fibre a Day.

Healthy fats

There are healthy fats within pecans, mostly monounsaturated fats (good fats) (2). It’s the monounsaturated fats that can help to reduce the bad LDL cholesterol.

Studies have found that pecans included in your diet can help to promote our cardiovascular health and reduce the risk of cardiovascular diseases, such as coronary artery disease (3, 4).

Vitamins and minerals

Pecans also contain many vitamins and minerals our bodies need. These include vitamins A and E, zinc, copper, and thiamine (1). 

Additionally, calcium, magnesium and potassium are found in pecans (1), which can help to lower blood pressure and prevent cardiovascular risk in adults who are overweight or obese (5).

Omega 3 fatty acids

Pecans have omega 3 fats too (1), which can help to reduce inflammation in your body. 

One study found pecans reduced levels of inflammation in people who have cardiovascular disease (6).

Other factors to consider

Do remember that pecans are tree nuts and are not suitable if you have a tree nut allergy. 

Despite the many nutritional benefits mentioned above, pecans are high in calories, and they would contribute to your total daily calorie intake. A serving of 11 pecan halves contains around 150 kcal (1). 

Excess calorie intake can lead to weight gain, and potentially other long term health conditions.

ARE PECANS LOW FODMAP?

A serving size of 11 pecan halves are low in all fodmaps.

This serving size has been certified by Monash, who test the fodmap content of most foods and drinks. 

You can enjoy up to 11 pecan halves as a snack or in a meal, whilst following the low fodmap diet. 

Larger serving sizes have not been currently tested. 

Any larger servings of pecans are likely to contain a higher fodmap content, for example, higher in fructans, and composition of pecans and testing does vary (7). 

If you need further information on the different phases of the low fodmap diet – click here about Irritable Bowel Syndrome & Low FODMAP diet. 

Check out 12 low fodmap pecan recipes to try!

ARE NUTS LOW FODMAP?

There are many other types of nuts available to enjoy, some of which are low in fodmaps. 

For the fodmap content of other nuts – check out our blog on Low FODMAP Nuts (including list).

IS PECAN PIE LOW FODMAP?

Now we’ve answered the question “are pecans low fodmap”, we turn to the popular dessert of pecan pie! 

Although pecans are low in all fodmaps, you’ll find the other components within a pecan pie are not always suitable to eat when you are following a low fodmap diet. 

Take the pastry for example, this usually contains wheat flour, which contains the fodmaps fructans and GOS.

If the pecan pie contains golden syrup too – this contains fructans, adding to the fodmap content. 

The good news is that pecan pie can be made with low fodmap ingredients with a few recipe changes. 

Take a look at our 7 favorite low fodmap pecan pie recipes: 

1. Monash low fodmap pecan pie 
2. Fody’s low fodmap pecan pie 
3. Pecan pie with nut crust 
4. Low fodmap pecan pie with maple cream 
5. Perfect maple pecan pie (low fodmap) 
6. Karljin’s low fodmap pecan pie 
7. Low fodmap pecan pie bars with chocolate drizzle 

If you also like pumpkin pie – check out our blog about What is the pumpkin FODMAP content?

ARE CANDIED PECANS LOW FODMAP? 

Candied pecans are pecan nuts coated in a sugary syrup that has been cooked until it caramelizes and crystallizes, creating a sweet, crunchy coating around the nut. 

The candied coating usually consists of sugar, water or egg white, and sometimes spices like cinnamon or nutmeg. 

The fodmap content of candied pecans has not been tested yet, so the answer is unknown.

Adding sugar to foods can change the structure, appearance, taste and ingredients of foods. Read about What is The Link For Sugar & IBS. 

WHAT ABOUT OTHER FOODS CONTAINING PECANS?

As discussed above, 11 pecan halves are suitable to eat whilst you are following the low fodmap diet. Pecans can be added into other dishes or snacks.

Muesli bar containing pecans

Ingredients within a muesli bar will vary, but watch out for ingredients such as honey. 

Honey is high in fructose, a type of fodmap, and therefore when eaten with other fodmaps would increase your fodmap intake too much. 

A small amount of honey should be low enough to be counted as low in fodmaps. Monash states 50g of a muesli bar is certified low in all fodmaps.

Muesli cereal containing pecans 

Monash also advises muesli cereal can be low in fodmaps too, when containing dried fruit and nuts, being spelt based. 

Always check the label for added ingredients as brands will differ in the amount and type of ingredients within the snack or dish.

SUMMARY

Pecans not only provide many nutritional benefits, but add a rich, buttery flavor to your dishes.  

You can enjoy up to 11 pecan halves whilst following a low fodmap diet, which has been tested and certified by Monash. 

Other dishes and snacks may also contain pecans, and these may not always be suitable as other ingredients may be high in fodmaps.

Include and enjoy pecans within your diet as part of a healthy, balanced diet.