So, are walnuts okay to eat if you’re on the low FODMAP diet? Here is the scoop. Yes – Depending on how many walnuts you eat, they can be safe to consume on a FODMAP diet. A regular serving should not contain more than 10 walnut halves (30g).
It might be difficult to keep track of what you can and cannot eat when following the FODMAP diet. There are several lists, FODMAP charts, and resources available online. However, not every list includes the specific product you are searching for. This may be due to a lack of testing for FODMAPs or a lack of information in the first place.
Serving Size Of Walnuts Classed As Low FODMAP?
A 30g (or 10 walnut halves) serving size is low in FODMAPs and should be tolerated by the vast majority of individuals with IBS. Larger portions exceeding 135g (35 walnut halves) have moderate amounts of Oligos-fructans and should be avoided.
Need More Information On The FODMAP Diet?
If you are just getting started with the low FODMAP diet, you will need to understand what foods are high in FODMAP and which ones are low. You have undoubtedly heard the acronym “FODMAP” (Fermentable, Polyols, Oligo-, Di- and Mono-saccharides) in relation to irritable bowel syndrome before.
The low FODMAP diet is a restricted diet that restricts all five FODMAP families: fructans (wheat, rye, onions, garlic), galactooligosaccharides (pulses and beans), polyols (certain fruit, artificial sweeteners), fructose (various honey, fruits, and agave nectar), and lactose (animal milk, yogurts, and certain cheeses).
Low FODMAP Nut Options
Brazil nuts: Selenium is important for Brazil nuts, which are high in selenium and provide 100% of your daily requirement with just two to three per day. The permissible serving size for brazil nuts is 10 nuts.
Chestnuts: Chestnuts are rich in vitamin C, minerals such as copper, potassium, and magnesium, antioxidants, and amino acids. Fire-roasted chestnuts make for a great fall treat. The Low FODMAP serving size is 20 chestnuts. However, 25 or more chestnuts should be avoided since they have high levels of oligosaccharides and should be eaten in moderation.
Macadamia nuts: Macadamia nuts have higher monosaturated fat levels, such as those found in olive oil, than other tree nuts. This indicates they might be able to assist in lower cholesterol when consumed together with a balanced diet. These nuts are also higher in fat and calories than other nuts, so keep an eye on your serving size. The low FODMAP safe serving size for macadamia nuts is 20 pieces.
Peanuts: Peanuts are a legume, not tree nuts. They’re similar to other tree nuts in terms of nutrition. Peanuts are high in folate and make an excellent choice for people on a budget since they are less expensive than tree nuts and may provide the same heart benefit. For peanuts, the low FODMAP serving size is 32 nuts.
Pine nuts: Both vitamin E and vitamin K are present in pine nuts. Vitamin E aids in the formation of red blood cells and vitamin K aids in the formation of blood clots and stops bleeding following an accident. One tablespoon is considered a healthy serving size. Because fructans are present at high levels, large servings of eight tablespoons should be avoided.
Pecans: Pecans are a good source of magnesium, thiamine, and phosphorous, making them an excellent dietary source of vitamins and minerals. 10 pecan halves are the safe low FODMAP serving size.
Walnuts: Walnuts are high in plant-based omega-3s, which might lower your risk of heart disease and stroke. 10 walnut halves are the recommended serving size.
FODMAP Is Going Nuts!
Not all FODMAP categories are represented in nuts. The term “FODMAP” is an abbreviation for a variety of carbohydrates, as mentioned in the FODMAP diet post (click the link!). These clusters represent various dietary intolerances.
After eliminating all of the FODMAP categories in the beginning stages of the diet, you must be very careful about specific nuts during phase 2. You then test each group in phase 2. Finally, in stage 3 of the diet, you will know your intolerances.
The oligosaccharides present in nuts are the FODMAPs to avoid. This is a category of long-chain carbohydrates that includes fructans and GOS. If you are intolerant to lactose, polyols, or fructose, you should feel free to consume any nuts. However, if it is the oligos (fructans and GOS) you should be cautious!
Health And Nuts
Why is it so crucial to eat nuts while on the low FODMAP diet?
Nuts are high in fiber, which is crucial for managing IBS (for my article, click here). Fiber is essential for regulating Irritable Bowel Syndrome (IBS) and making you feel full. It is also the major source of nutrition for your friends, the gut bacteria (for my article, click here).
It is difficult to get enough fiber while following the FODMAP diet since most high-FODMAP foods are veggies, fruits, and whole grains. This is generally the main source of fiber in a diet. When the FODMAP diet is followed for an extended period of time, it has been shown to be harmful to gut health. To learn more about that, click here.
Nuts are also high in monounsaturated fats, which are healthy for lowering your risk of heart disease. Last but not least, nuts provide you with a variety of vitamins and minerals. This essentially makes nuts a superfood to include in your daily diet! Unfortunately, not all nuts are created equal… FODMAPS is one that comes to mind.
You can discover whether you can eat walnuts, peanuts, peanut butter, macadamia nuts, cashew nuts, pine nuts, and so on in the low FODMAP nut chart I am about to show you! Is not it handy?
Final Thoughts
Low FODMAP nuts are high in vitamins, minerals, healthy fats, and fiber. This implies they are a fantastic source of low FODMAP snacks and can help you achieve your nutritional goals. Try to consume a tiny handful of safe nuts every day unless you have an allergy to them or have problems digesting insoluble fiber.
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