Nuts and seeds are great items to have in your store cupboard. They store well and can be eaten as a snack or cooked with. Lots of types of nuts are high in FODMAPs which is why we are wondering about pine nuts. So, are pine nuts low FODMAP or not?
Yes, pine nuts are low FODMAP as long as you only eat them in portions of 14 grams or less. More than and the FODMAP levels change and would be considered a high FODMAP food.
Pine Nuts on a FODMAP Diet
Pine nuts are the seeds from some varieties of pine trees. But, before you start foraging for your own it’s important to note that not all pine nuts can or should be eaten.
Whilst there are many varieties of pine nuts that are edible it’s easy to get it wrong and end up with the wrong type.
Luckily, pine nuts are easy enough to get hold of at the supermarket or health food shop. It is important to be aware that overeating these can quickly change your meal from a low FODMAP food to a high FODMAP.
So, be careful and measure out your pine nuts before eating them.
What is a Low FODMAP Pine Nut Portion?
The recommended portion size of pine nuts is 14 grams. This is about the equivalent of a teaspoon. This may not seem like a lot but if you use your pine nuts carefully a small amount really can go a long way.
Crushing your portion of pine nuts can make them go a little further and can be used as a sprinkle or in recipes.
Limit your portions of pine nuts to around 14 grams per serving to ensure the FODMAP levels are kept in check
Are Pine Nuts IBS-Friendly?
Pine nuts are, generally, OK for someone to eat who suffers from IBS. However, as with many foods, it’s well worth keeping an eye on your portions and slowly introducing them into your diet to see if they cause a flare-up.
Tips for Eating Pine Nuts on a Low FODMAP Diet
Below are our top 3 tips for eating pine nuts when following a low FODMAP diet. Make sure you give these a read and stick to them:
Watch Your Portions Carefully!
You really do need to keep your portions in check when it comes to pine nuts. 14 grams, or roughly 1 teaspoon, is a low FODMAP portion of pine nuts and you won’t want to eat more than this.
Crush Them Up
So you’re not left with just 10 or so pine nuts, make sure you lightly crush them up in a pestle and mortar before sprinkling them on salads or your meal so that they appear to go that little bit further
Mix with Other Seeds and Nuts
You can bulk up pine nuts by mixing with other low FODMAP nuts and seeds including sunflower seeds, walnuts, hazelnuts and linseeds.
How to Use Pine Nuts
Pine nuts are mild enough in flavour to be versatile and have a lot of uses. Here are a few ideas for you to add some pine nuts into your diet:
Salad can easily become dull and boring, especially if you have one regularly. You can pep up any salad with a sprinkling of pine nuts.
All you need to do is make up your salad as usual and then drizzle with your favourite dressing. The final touch is the pine nuts. Sprinkle a few over the top for an interesting and different meal. Perfect for a healthy lunch.
Pine Nut Pesto
Pesto is a great recipe to have in your back pocket. It works well with fish, meat, salad and of course pasta. Pine nuts are a traditional ingredient found in many pesto recipes.
When you make your pesto, crush up some pine nuts and add them to the mixture.
Sprinkled Pine Nuts
Pine nuts can make an interesting addition to all sorts of food. You could sprinkle a few over your pasta meal to add a little crunch, texture and flavour or even pop them into your rice.
Another great way to use pine nuts is to sprinkle them over your potatoes about halfway through your roasting time. These add a delicious nutty flavour and an extra crunch to your potatoes.
Pine Nut Flapjacks
If you are missing out on your usual sweet treats you could try experimenting a little and make some flapjacks. Grab some pine nuts, low FODMAP oats, honey and your favourite low FODMAP ingredients.
Put all of your ingredients into a bowl and mix until you have a sticky mixture. Spread this into a pan suitable for tray bakes and cut flapjack shapes with a knife. Then bake until the flapjacks are perfectly cooked which should be around 15 minutes and then cool and serve.
Low FODMAP Pine Nut Recipes
If you’re looking for delicious recipes containing pine nuts that are low FODMAP then give these a go:
Below are a few other questions that often get queries when discussing whether or not pine nuts are low FODMAP:
Are Sunflower Seeds Low FODMAP?
Sunflower seeds are a great alternative to pine nuts if you are looking for something with a nutty flavour but that you can use a few more of.
On a low FODMAP diet you can eat and use portions of up to 30 grams. This is about three tablespoons of sunflower seeds which is a surprising amount.
Are Walnuts Low FODMAP?
Walnuts are a delicious type of nut that is perfect for popping onto your morning porridge or yoghurt to add some protein, nutrients and flavour.
Even when following a low FODMAP diet you can continue to do this. You will have to watch your portion sizes and measure out 30 grams though.
This equates to about ten walnut halves which is plenty for most uses, especially if you chop them up before you use them.
Are Hazelnuts Low FODMAP?
If you keep your portions to a handful of about ten nuts then you can eat some and keep your portions low in FODMAPs. Hazelnuts are actually considered to be a moderate FODMAP food which is why you can eat a few.
Are Macadamia Nuts Low FODMAP?
If you love the distinctive flavour of the macadamia nut then you are in luck. You can eat them in small portions of around 50 grams which is about 20 nuts.
If you crush or chop them they will go a little further. This type of nut is particularly nice for baking with and macadamia nut cookies are a treat the whole family can enjoy.
Are Peanuts Low FODMAP?
Peanuts can be eaten on a low FODMAP diet despite not technically being considered low FODMAP.
This is because they have been tested at a variety of portion sizes and as long as you keep your portion size low then they are low enough in FODMAPs to be eaten. This portion size is 28 grams which should be around 32 peanuts.
As with man types of nut pine nuts are not completely low FODMAP. But they can be eaten in small amounts of 14 grams or less.
These nuts are small and lightweight so you will be surprised at just how many you can eat and remain low FODMAP. A little does go a long way with these nuts.
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