Eating Cashews on a FODMAP Diet
Cashews are delicious which makes it a huge shame that you can’t include them in a low FODMAP diet.
If this is a food that’s particularly important to you then you could try and add a couple back into your diet once you have completed any restrictive phases you are trying.
As with most foods, cashew nuts will have different effects on different people. Your tolerance levels may allow for a little or you may find that you need to exclude them permanently from your diet.
Low FODMAP Alternatives to Cashews
One thing that is important to note is that not all nuts are high in FODMAP’s. Cashews are one variety that is. Pistachio nuts are another type of high FODMAP nut. Almonds are also a difficult nut because they are also high FODMAP.
However, you can often find you can eat up to ten of these without causing yourself too many problems.
The types of nuts that are low FODMAP you can include and use as an alternative are chestnuts, brazil nuts, macadamia nuts, pecans and walnuts.
With all of these, you will still need to restrict your portions a little. Each portion will be different so make sure you check this out before you include any of these in your diet.
Hazelnuts are not low FODMAP but they are considered to contain moderate amounts of FODMAP’s. This is one to be careful of and always stick to recommended portion sizes of ten nuts or less or they will quickly become a high FODMAP food.
Other Cashew Products
Cashews don’t just come in nut form. They are also processed into other dishes and forms. But are these also to be avoided on a low FODMAP diet?
Is Cashew Nut Butter Low FODMAP?
Cashew nut butter might be one way to add a little nutty flavour to your meal but is it low FODMAP? Luckily it is!
As long as you keep your portions to ten grams or less you can use this as part of your diet. Great news, this is a delicious type of butter and can be used in a variety of ways including as a spread, in dressings and sauces. You can even use it in your baking.
Is Trail Mix Low FODMAP?
Unfortunately, trail mix can contain cashews which means it won’t remain low FODMAP. The last thing you want to do is pick out cashews as you eat the mix. Instead, make up your own batch with ingredients you know you can eat.
Common Cashew FAQs
Below are some questions we often see asked when discussing cashews and nuts in general on a low FODMAP diet:
Are Pistachios Low FODMAP?
Unfortunately, pistachios are not considered to be low FODMAP. These are high in carbs and sugars that cause digestive problems in many people. These should be avoided as much as possible while following a low FODMAP diet.
Are Walnuts Low FODMAP?
Walnuts are considered to be one of the lower FODMAP nuts. This doesn’t mean you can eat as many as you want. If you go above the recommended portion of about 30 grams or ten walnut halves then the FODMAP’s will start to build up and cause problems.
Are Almonds Low FODMAP?
Almonds are a difficult nut because, in theory, they are high in FODMAP’s. However, testing has shown that if you eat ten or less as a serving then they move from high FODMAP to containing moderate amounts of FODMAPs.
Are Brazil Nuts Low FODMAP?
Brazil nuts contain selenium which is fantastic for your health. In fact, just two to three of these nuts a day can provide your body with all the selenium it needs. On top of this, brazil nuts are also low in FODMAPs!
You still need to be careful of your portion sizes and keep a portion to around ten brazil nuts to remain safe.
Quick Summary
Cashew nuts may be delicious but they are high in FODMAP’s which can be a problem for those suffering from digestive issues. However, cashew nut butter is much lower in these FODMAP’s so you can include little as part of your diet if you wish.
Although, you may not be able to eat cashew nuts you can switch them out for plenty of other alternatives such as brazil nuts, almonds and walnuts.
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