You Can Have Nuts on the Low FODMAP Diet
We have always loved nuts and after starting the low FODMAP diet there was a fair amount of confusion swirling around them. Are nuts low FODMAP? Are nuts high FODMAP? What’s the answer? Before we get to the specifics, rest assured that you can have portions to nibble of our Low FODMAP Sweet & Spicy Nuts.
FODMAP Content of Nuts
The simple answer is that yes, you can have nuts on the low FODMAP diet. There are caveats, however, that involve the type of nut and of course, serving size amounts. Here they are, broken down:
(FYI the description of “1 handful”, is the Monash app language. Go by the weight).
Low FODMAP Amounts of Nuts
Almonds – 10 whole nuts (12 g)
Brazil Nuts – 10 whole nuts (40 g)
Chestnuts – 20 whole chestnuts (168 g)
Hazelnuts – 10 whole nuts (15 g)
Macadamia – 20 whole nuts (40 g)
Peanuts – 32 nuts (28 g)
Pecans – 10 pecan halves (20 g)
Tigernuts – “1 handful” (20 g)
Walnuts – 10 walnut halves (30 g)
High FODMAP Nuts
Steer clear of cashews, although activated cashews can be enjoyed in amounts of 15 whole nuts (10 g). The same amount of NON-activated are considered high FODMAP.
Pistachios, activated or not, are high FODMAP.
Choose Your Nuts
So, look at the recipe itself below and you will see that I call for 2 cups (approx. 265 g) of mixed nuts. I suggest that you use a blend of low FODMAP nuts and then, when it comes time to snack, be prudent, don’t grab handfuls, and follow what you know about your own tolerance.
Easy Low FODMAP Sweet & Spicy Nuts
Our recipe for Easy Low FODMAP Sweet & Spicy Nuts is easy to make and we explain how to safely choose the right nuts to integrate into your low FODMAP diet.
Low FODMAP Serving Size Info: Makes 2 cups (approx. 265 g) of nuts; serving size depends on type of nut. Be prudent
- 1/4 cup (57 g) unsalted butter, cut into pieces
- 2 cups (approx. 265 g) of mixed low FODMAP nuts
- 2 tablespoons firmly packed light brown sugar
- 1 tablespoons dried rosemary crushed
- 1 teaspoon ground chipotle pepper
- 1 teaspoon smoked paprika
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon low FODMAP hot sauce, such as Tabasco
- 1/4 teaspoon cinnamon
- Kosher salt
- Freshly ground black pepper
Line a baking sheet pan with aluminum foil; set aside.
Melt the butter in a 12-inch (30.5 cm) skillet, preferably nonstick, over medium heat. Add nuts and toss to coat well. Add rosemary, chipotle, paprika, Worcestershire sauce, hot sauce and cinnamon and stir to combine everything well.
Continue to cook, stirring often. Do not allow them to burn, but continue to cook until glossy and the nuts have turned a rich brown and smell toasty. Taste and season with salt and pepper, stirring those in well, too.
Scrape out onto pan, dividing nuts into a single layer. Allow to cool and firm up. Store in an airtight container for up to 3 days.