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 as of June 2025. The information will be periodically reviewed and updated to ensure it remains accurate. Where the Monash app has deleted upper thresholds, I will keep the old entries on this page until they are replaced with new information.

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, they use Australian cups and measures which are slightly 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. From personal experience, 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 means.

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 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 June 2025. 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 22g per person, or approximately 18 almonds per serve. In 25g servings or approximately 21 nuts, they become moderate in GOS.

Almond meal is low FODMAP in 33g serves, which is approximately 1/3 cup. In 39g servings it becomes moderate 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. Monash used to specify that in serves or 295g or approximately 35 boiled chestnuts, they become moderate for fructans and GOS. The upper threshold is currently deleted from the Monash app.

Roasted chestnuts are low FODMAP in 84g serves or approximately 10 chestnuts. Monash used to specify that in serves of 134g or approximately 16 chestnuts, they become moderate for fructans and GOS. The upper threshold is currently deleted from the Monash app.

Chia seeds

Both black and white chia seeds are low FODMAP in 24g serves, which is approximately 2 tablespoons. Monash used to specify that in 48g serves or approximately 4 tablespoons, they contain high amounts of fructans. The upper threshold is currently deleted from the Monash app.

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 24 nuts. They become moderate for GOS in serves of 29g or approximately 29 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. Monash used to specify that in servings of 50g, they are moderate for GOS. The upper threshold is currently deleted from the Monash app.

Macadamias

Macadamias are low FODMAP in 30g serves or approximately 15 nuts. In serves of 328g per person, they contain moderate amounts of fructan. In serves of 384g per person, they contain moderate amounts of fructan.

Tiger nuts

Tiger nuts are not actually nuts, but tubers. Either way, they are low FODMAP in 20g serves. Monash used to specify that in 50g serves, they contain moderate amounts of fructans and GOS. The upper threshold is currently deleted from the Monash app.

Pecans

Pecans are low FODMAP in 30g serves, or approximately 15 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. Monash used to specify that that they contain only trace amounts of FODMAPs, and can be eaten freely and according to appetite. The upper threshold is currently deleted from the Monash app.

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. Monash used to specify that in 100g serves, they contain high amounts of fructans. The upper threshold is currently deleted from the Monash app.

Pine nuts

Pine nuts are low FODMAP in 8g serves or approximately 2 teaspoons. In serves of 9g, they contain moderate amounts of GOS.

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. Monash used to specify that in serves of 66g or approximately 6 tablespoons, they contain high amounts of fructans. The upper threshold is currently deleted from the Monash app.

Sunflower seeds

Sunflower seeds are low FODMAP in 6g serves or approximately 2 teaspoons. Monash used to specify that in serves of 70g they contain high amounts of fructans. The upper threshold is currently deleted from the Monash app.

Walnuts

Walnuts are low FODMAP in 30g serves or approximately 15 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 30g serves, with high amounts of GOS and moderate amounts of fructans. They are only low FODMAP in 3g serves, which is approximately 2 nut (womp womp).

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 are low FODMAP in 5g serves, which is approximately 7 nuts. In 6g serves, they contain moderate amounts of GOS. In 30g serves, they contain high amounts of both GOS and fructans.

Low FODMAP and low histamine nuts and seeds

I have recently started a low histamine diet, so I thought it might be helpful to cross reference low FODMAP and low histamine nuts and seeds. I use the SIGHI list as my source for low histamine ingredients.

• Macadamias are rated 0 on the SIGHI list and have a generous low FODMAP serve.
• Brazil nuts are a 0 on the SIGHI list and have a generous low FODMAP serve.
• Tiger nuts (which are a tuber) are 0 on the SIGHI list and are low FODMAP in 20g serves.
• Chia seeds are rated as a 0 on the SIGHI list and are low FODMAP in 24g serves.
• Pumpkin seeds are rated as 0 on the SIGHI list and are low FODMAP in 23g serves.
• Monash doesn’t have an entry for psyllium husk, but FODMAP Everyday says it is low FODMAP in up to 75g serves. It is 0 on the SIGHI list.
• Almonds, hazelnuts and sesame seeds are rated as 1 on the SIGHI list and all have low FODMAP thresholds.

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 based 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 be 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 flour 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.