Cashews are not technically nuts. They are the seed from the cashew apple’s trunk, which is also a true fruit. Are cashews low FODMAP due to all the uncertainty surrounding whether cashew is a nut or not and whether, if so, the cashew apple is a fruit?
Nuts, in particular peanuts and almonds, are high in minerals and antioxidants as well as vitamins and fiber. On a low-FODMAP diet, there are lots of nuts to select from, including many that can be eaten raw.
If you are having trouble with low-FODMAP cashew nuts and it is not due to an allergy, it is possible that they contain high quantities of insoluble fiber, which can exacerbate IBS symptoms. This article will tell you which nuts are safe for a low-FODMAP diet and which are not. Just remember that serving sizes are essential as always before going crazy about nuts!
Cashews
Cashews have been examined by Monash University, which discovered that they are high FODMAP in a full serving of 20 cashews. They are rich in oligos, and even a half serving of 10 cashews has significant FODMAP content.
Activated Cashews
Activated cashews that have been soaked in a saltwater solution, drained, and dried are referred to as activated cashews. The regular form of nuts or seeds is more difficult to digest than the activated variety. Some individuals activate their own nuts and seeds, but this is time-consuming and they are readily accessible in any case.
According to the Monash University program, 20 cashews is a complete serving of activated cashews, which is high in Oligos and hence high in FODMAP. A half serve of 10 cashews is low FODMAP so most people should be able to tolerate it.
Cashew Butter
Cashew butter is a delicious paste made from cashews that are either raw or roasted. The FODMAP Friendly crew tried it and learned that 10 grams are a low FODMAP serving size. You can buy cashew butter, but you can also produce your own.
Alternatives
If you do not enjoy cashews or they make you sick, there are alternatives. Peanuts are a low FODMAP food, and a single serving contains 32 nuts. In addition, almonds are low FODMAP in a half portion of 10 nuts. Macadamia cashew nuts are low FODMAP in a single serving of 10 – 15 nuts. Cashew nuts are low FODMAP in a serve of 25 nuts. Pecans and walnuts are low FODMAP in 8 pecan halves each, and chestnuts are low FODMAP in a serve of 27 almonds.
Low FODMAP Nuts
Brazil nuts: Selenium is found in brazil nuts, which makes them an excellent source of selenium. Just two to three brazil nuts per day will provide you with all of your daily selenium needs. The recommended serving size for brazil cashew nuts is 10 nuts.
Chestnuts: Chestnuts are rich in vitamin C, and minerals such as copper, potassium, and magnesium. Antioxidants, amino acids, and other nutrients are also present in chestnuts. Fire-roasted chestnuts make a delicious autumn dish. The safe low FODMAP serving size is 20 chestnuts. However, servings containing 25 or more chestnuts include moderate amounts of GOS (oligosaccharides) and should be avoided.
Macadamia nuts: Macadamia nuts are high in monosaturated fats, like the one which is found in olive oil, compared with other tree cashew nuts. This indicates that they may help reduce cholesterol when used with a balanced diet. These nuts have more calories and fat than other nuts, so keep an eye on your portion sizes. The low FODMAP serving size for macadamia cashew nuts is 20 pieces.
Peanuts: Peanuts are a legume, not tree nuts. They are similar in terms of nutrition to other tree nuts. Peanuts are high in folic acid and make an excellent choice for cost-conscious consumers since they are less expensive than tree nuts and have the same heart benefit potential. The low FODMAP content limit for peanuts is 32 nuts.
Pecans: The flesh of the pecan is high in fiber, protein, and thiamine. They are also a good source of vitamins and minerals because they are rich in such things as phosphorous and magnesium. 10 pecan halves per safe low FODMAP serving size
Pine nuts: Pine nuts are high in vitamin E and Vitamin K. Vitamin E aids in the production of red blood cells, while vitamin K aids in the formation of blood clots and blood stopping after an accident. One teaspoon is a safe serving size. Large portions of eight tablespoons or more should be avoided since they include a lot of fructans.
Walnuts: Walnuts are high in plant-based omega-3s, which may help to guard your heart and circulatory system against ailments such as heart disease and strokes. The recommended serving size is 10 walnut halves.
Cashew Recipes
Every cashew dish becomes a high FODMAP meal in the end. You can use peanuts or pine nuts instead of cashews if you are looking for a low FODMAP option.
Cashew Butter
This is one of the few cashew dishes that are not high in FODMAP. Butter of cashew is low in FODMAP in tiny amounts, but eating it too often might cause it to become high in FODMAP. This recipe creates a jar of cashew butter that tastes wonderful and is very easy to prepare.
Ingredients
- Two cups of lightly roasted cashews
- A pinch of salt
Method
- Add the cashews to a powerful blender, or a food processor.
- Add a pinch of the salt.
- Blend on high for around 10 minutes, or until the cashews become smooth.
- Transfer it to a jar. The butter will appear a little like the liquid at this stage.
- Cover and refrigerate the batter for at least 8 hours, or overnight.
Final Thoughts
Low FODMAP nuts are high in vitamins, minerals, healthy fats, and dietary fiber. This indicates that they may be used as low FODMAP snacks and can aid in achieving a nutritional diet. Unless you have an allergy to tree nuts or have difficulties with insoluble fiber, eat a little handful of safe nuts every day to keep your diet balanced.
Similar Articles
- Curry Leaves Potato Chips
- Is Popcorn Low FODMAP?
- Low FODMAP Vegan Curried Potato And Spinach
- Is Broccoli Low FODMAP?
- Is Sushi Low FODMAP?
Leave a Reply