I use nuts and seeds a lot in my dishes, whether that be as a garnish, in a salad or as the flour component of a cake. As such, I thought it would be handy to dive into the topic of low FODMAP nuts and seeds.

Low FODMAP nuts and seeds

Below is an alphabetically organised list of nuts and seeds and their low FODMAP thresholds. This information is the most up to date information available from Monash at the time of writing. As and when Monash update thresholds of different nuts and seeds, I will update the post.

I have also included some of my favourite low FODMAP recipes that incorporate nuts and seeds. Hopefully they will inspire you to include some in your own low FODMAP cooking.

Things to keep in mind when choosing low FODMAP nuts and seeds

Monash is an Australian institution. Although they don’t specify, I assume they use Australian cups and measures, which are larger than cups in other countries. Using the gram measures is always the most accurate.

Everyone is different and has different intolerances. If you know that a certain nut works well for you, there is absolutely no need to avoid it after the elimination phase. In fact, the whole idea is to reintroduce as many foods as possible.

This list, nor any of my recipes, are a substitute for medical advice. I am not a doctor or a dietician. I am a person who develops these recipes as I struggle with digestive issues myself. I know how hard it can be to find low FODMAP vegetarian recipes that are fun, which is why I do what I do.

What are galacto-oligosaccharides or GOS?

Many of the nuts in this list have a threshold at which they become moderate for galacto-oligosaccharides (or GOS) so it’s worth quickly discussing what this is.

Galacto-oligosaccharides are part of the oligo group of FODMAP, AKA the O in FODMAP. They are in this fun club with fructans, the other oligo. I won’t get into too much science (I am not a dietician or a doctor) but I will link this Monash article if you’d like to read more about their scientific makeup.

GOS are similar to, but separate from, fructans. Both of these groups contain sugars that humans cannot absorb, as we don’t produce an enzyme capable of breaking them down. In people with normal digestion, GOS (and fructans) move through the digestive system without too much issue regardless. In people with sensitive digestive systems, however, they can cause digestive symptoms.

Foods that are high in galacto-oligosaccharides

The main group of foods high in GOS is legumes. According to Monash, other foods include cashews and pistachios, soy milk made from whole soy beans, hummus and oat milk.

More low FODMAP resources

• Low FODMAP protein powders
• Low FODMAP fruits and recipes that use them
• Low FODMAP breakfast ideas and recipes
• 80+ low FODMAP vegetarian recipes
• 50+ low FODMAP vegan recipes

Low FODMAP thresholds for nuts and seeds

These FODMAP thresholds have been reviewed and updated in May 2024. They are periodically reviewed and updated to remain up to date with Monash research.

In the process of Monash updating their app, they have deleted a number of upper thresholds for nuts. I have left them in this post as I find them very helpful to refer to. If and when Monash updates the app with new upper limits, I will update this post.

Almonds

Almonds are considered low FODMAP in servings of 12g per person, or approximately 10 almonds per serve. In 24g servings or approximately 20 nuts, they become high in GOS.

Almond meal is low FODMAP in 33g serves, which is approximately 1/3 cup. In 48g servings or approximately 1/2 cup, it becomes high in GOS.

Brazil nuts

Brazil nuts are low FODMAP in 30g serves, or approximately 10 nuts. In serves of 44g or approximately 15 nuts, they become moderate for GOS. In 51g serves, they contain high amounts of GOS.

Chestnuts

Boiled chestnuts are low FODMAP in 168g serves, or approximately 20 chestnuts. In serves or 295g or approximately 35 boiled chestnuts, they become moderate for fructans and GOS.

Roasted chestnuts are low FODMAP in 84g serves or approximately 10 chestnuts. In serves of 134g or approximately 16 chestnuts, they become moderate for fructans and GOS.

Chia seeds

Both black and white chia seeds are low FODMAP in 24g serves, which is approximately 2 tablespoons. 48g serves or approximately 4 tablespoons contains high amounts of fructans.

Flaxseeds

Flaxseeds are low FODMAP in 15g or serves or 1 tablespoon. In 30g serves or 2 tablespoons, they become high for GOS.

Hazelnuts

Hazelnuts are low FODMAP in 24g serves or approximately 10 nuts. They become moderate for GOS in serves of 29g or approximately 20 nuts.

Monash do not currently have an entry for hazelnut meal.

Hemp seeds

Hemp seeds are low FODMAP in 20g serves or approximately 2 tablespoons. In servings of 50g, they are moderate for GOS. This suggests there is a bit of wiggle room in what constitutes a low FODMAP serve.

Macadamias

Macadamias are low FODMAP in 40g serves or approximately 40 nuts. In serves of 328g per person, they contain moderate amounts of fructan. In serves of 384g per person, they contain high amounts of fructan.

Tiger nuts

Tiger nuts are not actually nuts, but tubers. Either way, they are low FODMAP in 20g serves. In 50g serves, they contain moderate amounts of fructans and GOS.

Pecans

Pecans are low FODMAP in 30g serves, or approximately 10 pecan halves. In servings of 269g, they contain moderate amounts of fructans. In serves of 314g, they contain high amounts of fructans.

Peanuts

Peanuts are low FODMAP in 28g serves or approximately 32 nuts. However, Monash says that they contain only trace amounts of FODMAPs, and can be eaten freely and according to appetite.

I have written an extensive post on the FODMAP content of peanut butter, which you can find here.

Pepitas/pumpkin seeds

Pumpkin seeds or pepitas are low FODMAP in 23g serves, or approximately 2 tablespoons. In 100g serves, they contain high amounts of fructans. This suggests that there is a little bit of wiggle room in what constitutes a low to moderate FODMAP serve.

Pine nuts

Pine nuts are low FODMAP in 14g serves or approximately 1 tablespoon. In serves of 100g or 8 tablespoons, they contain high amounts of fructans. This suggests there is a bit of wiggle room with a low to moderate serve.

Poppy seeds

Poppy seeds are low FODMAP in 24g or 2 tablespoon serves. Monash doesn’t specify a moderate or high threshold for poppy seeds.

Sesame seeds

Sesame seeds are low FODMAP in 11g serves or approximately 1 tablespoon per person. In serves of 66g or approximately 6 tablespoons, they contain high amounts of fructans. This suggests there is a bit of wiggle room in what constitutes a low-medium FODMAP serve.

Sunflower seeds

Sunflower seeds are low FODMAP in 6g serves or approximately 2 teaspoons. In serves of 70g they contain high amounts of fructans. This suggests that there is some wiggle room in what constitutes a low-moderate FODMAP serve.

Personally, I think it would be very helpful if Monash added a moderate threshold here. 2 teaspoons is a small serving and it feels like it muddies the water as to what constistutes a low FODMAP serve.

Walnuts

Walnuts are low FODMAP in 30g serves or approximately 10 nut halves. In 31g serves they contain moderate amounts of GOS. In 36g serves, they contain high amounts of GOS. These moderate and upper thresholds are considerably lower than what the Monash app previously listed.

High FODMAP nuts

Cashews

Cashews are high FODMAP in 15g serves, with high amounts of GOS and moderate amounts of fructans.

However, activated cashews have a low FODMAP threshold of 15g or around 10 nuts per serve. They contain high amounts of GOS in 30g or 20 nut serves.

Pistachios

Pistachios contain high amounts of GOS in 11g serves, and high amounts of both GOS and fructans in 30g serves.

Recipes that use low FODMAP nuts and seeds

Roast quinoa pumpkin salad

This roasted pumpkin, quinoa, kale and feta salad uses a smattering of chopped almonds for crunch and taste. It also uses a low FODMAP quantity of (optional) raisins for a delicious flavour contrast.

Gluten free porridge

This gluten free porridge uses chia seeds to bring everything together for a thick and delicious warming breakfast. The dish uses rice flakes, a bit of butter and a low FODMAP milk, but is easily vegan with a low FODMAP plant milk.

Peanut butter cookies

These peanut butter cookies are vegan, grain free and use maple syrup as the sweetener. The added seeds are an optional but delicious way to make the cookies extra filling.

Vegan peanut butter stir fry

Sometimes, you just need a stir fry to creamy and rich and covered in peanut butter. This stir fry is for those times. It’s gluten free, vegan, and uses a hefty but appropriate amount of peanut butter.

Low FODMAP vegan mozzarella (using macadamias)

I LOVE this recipe for how close it is to regular mozzarella. It uses creamy, delicious macadamias to form the mozzarella base, and is perfect for salads and pizzas. Low FODMAP vegan heaven.

Tiger nut choc chip cookies

These grain free choc chip cookies are a recipe from my cookbook, Intolerance Friendly Kitchen. They use tiger nut flour and brown butter for a rich and delicious (yet grain free) result.

Gluten free lemon poppy seed cake

This gluten free uses a small amount of almond and poppy seeds for a perfectly textured gluten free cake or loaf. It is xanthan gum free, easy to make and even easier to eat.

Radicchio, orange and goat’s cheese salad with maple chilli walnuts

I am well and truly a radicchio girl, so this salad had to feature. It’s one of my favourite winter salads, and the maple chilli walnuts really steal the show.

Low FODMAP granola bars

These low FODMAP granola bars are gluten free, vegan and oat free. They’re a delicious and chewy way to use your favourite low FODMAP nuts and seeds.

Low FODMAP granola

A delicious way to use low FODMAP nuts and seeds, this granola is oat free, gluten free and vegan.