Which nuts can you have on the low FODMAP diet?

Low FODMAP nuts are important to identify so that you can get the benefit of nuts in your diet without the symptoms of FODMAPs.

Nuts can be used as a delicious high fibre and protein snack while on the go alongside the additional benefits of containing healthy unsaturated fats, vitamins and minerals.

In the article, I will uncover exactly which nuts are low in FODMAPs, their gut-health benefits and how to incorporate them into your daily diet.

Which nuts are low FODMAP?

It may surprise you to find that not all nuts are low in FODMAP despite contain low levels of carbohydrates in general.

According to Monash, the following nuts are suitable on a low FODMAP diet (1);

• Peanuts are advised to be consumed freely as they contain very little fodmaps, so enjoy them as part of a varied, healthy and balanced diet!
• Brazil nuts  
• Boiled chestnuts and roasted chestnuts
• Pecans  
• Pine nuts
• Almonds
• Walnuts

It is important to note that some of the above nuts contain oligosaccharides in higher amounts. So it is best to check the Monash app for portion information (1).

What are the benefits of low FODMAP nuts for gut health?

If you have IBS then your gut microbiota levels will likely be different to someone who does not have IBS (2). This is why we think that things like probiotics are able to improve IBS symptoms.

Dietary factors that have an impact on your gut microbiota may benefit IBS symptoms.

Fibre and gut microbiota

We know from research that having an adequate amount and varied source of fibre is important for a healthy gut microbiome. 

Low FODMAP nuts in your diet will contribute to this intake.

You can read more about fibre and gut health in our other post here. 

Fatty acids and polyphenols

Nuts contain monounsaturated fats and polyphenols which may result in benefits to your gut health by impacting the composition of your gut microbiota when consumed regularly (2).

Prebiotic affect of nuts

Almonds which are low FODMAP when consumed in moderate amounts have been shown to have a prebiotic effect over a 6 week period (3).

However, more clinical human intervention studies using a range of nuts are required to determine their prebiotic effects on our gut health.

6 ways to  include low FODMAP nuts in your diet?

1. Add peanut or almond butter to toast or oats for breakfast
2. Add peanuts into your stir fries and sauces for a crunchy texture in your meals
3. Add pecans into your salad – click the link for this tasty low FODMAP spinach salad with strawberries!
4. Add walnuts into your muesli or homemade granola- click the link for this tasty low FODMAP maple walnut granola
5. Add nut or nut butters to make your own homemade protein balls – click the link to find out how make low FODMAP peanut butter protein balls to them at home!
6. Use a range of mixed low FODMAP nuts to make a nut load – click the link for this delicious FODMAP friendly nut loaf.

It is important to ensure that any nut butter used is appropriate for a low FODMAP diet based on the low FODMAP content of nuts.

How to use low FODMAP nuts to put on weight?

With any dietary restriction you may find it difficult to think of suitable foods that also give you adequate calories. As a result, you may lose weight.

Nuts are great food to include in your diet to prevent weight loss or gain weight.

Nuts are high in energy as they contain high amounts of healthy fats. Adding nuts into your breakfast yogurt, cereal as well as nut butters into your smoothie or shake can help you to get those additional calories in.

It is important to consult your doctor immediately if you experience any unintentional or unexplained weight loss to rule out any other more serious conditions.

Summary

Nuts are an important part of anyone’s diet and are beneficial to gut health. Just ensure that you are opting for low FODMAP nuts during the restriction phase  of the diet.

Post written by Emily Stynes BSc. in Human Nutrition and reviewed by Kirsten Jackson