Nuts you’re allowed to eat on a low FODmap diet.
When you’re an irritable bowel sufferer following a low FODmap diet, you’re stripped of many important nutrients coming from healthy high FODmap foods (like broccoli and garlic). Low FODmap diet is very restrictive and that’s why it’s good to sneak in some non-irritable snacks in between your meals.
Nuts are a great source of healthy fats, vitamins, and fiber.
According to Monash University App, following nut types are safe to eat on a low FODmap diet…
Low FODmap nuts list:
As you can see, it’s a fairly long list, and where’s a choice, there’s a hope!
There are a few black sheeps, though…
Medium FODmap nuts:
Hazelnuts (10 max per portion)
Almonds (10 max per portion)
High FODMap nuts:
My favorite nuts are hazelnuts and pistachios, which was a real bummer during elimination phase!
In a nut(LOL)shell:
Nuts are one of the safest snack choices when you’re following low FODmap diet. You know exactly what’s in them (no nasty sugars or additives), and they’re highly beneficial to your health (hello Omega-3 fatty acids, Vitamin E, and fiber!).
If you want a snack, go nuts!
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