Festive Eating: Which Nuts are Low Fodmap?

Christmas with my family has always meant bowls of nibbles in the lounge, watching Christmas films. Usually we would have chocolate, olives, smoked salmon and nuts.

The festive period can be tricky enough on the fodmap diet, especially when eating out. I want to help all my fellow fodmappers to eat at home, in comfort and safety over Christmas.

Nuts can be tricky on the fodmap diet as some are low fodmap (woohoo!!), some are restricted to a certain amount and some are high fodmap.

Low fodmap nuts (data from the Monash University app)

  • Brazil Nuts
  • Chestnuts – they are lowest fat and calorie nut by far.  Chestnuts are high in carbs and fibre.  They do not have as much protein as other nuts but they are a great source of vitamin C.  I love baking chesnuts in the oven, they have such a sweet flavour.  Perfect to snack on throughout the winter.
  • Macadamia Nuts – these nuts are high in fibre and are full of magnesium, calcium and potassium to help give you a nutritous low fodmap diet.
  • Peanuts
  • Pecans – can actually help to you fight fatigue by accessing the energy in your food as they are high in vitamin B3.
  • Pine Nuts
  • Walnuts

Low fodmap in Small Servings (10 or less)

  • Almonds
  • Hazelnuts
  • Tiger Nuts (a handful)

Almonds and hazelnuts have a lower fat content then most nuts (apart from chestnuts), which is useful to know if you are counting calories/macros, or just trying to lower you fat levels in general.

High fodmap

  • Cashews
  • Pistachios

Both these nuts are high fodmap in any size serving, unfortunately.

I personally know that I can have one or two of these nuts and feel no effects, as long I have not eaten anything else high fodmap throughout the day.

Stay tuned for further festive fodmap blogs later this week.

Merry Christmas to all my readers!

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