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Nuts and nut butters are a delicious source of healthy fats, protein, fiber, and micronutrients. Luckily for those following the low FODMAP diet, many nuts and nut butters are suitable during the elimination phase, but there are a few considerations to keep in mind. Whether you’re spreading some nut butter onto a piece of low FODMAP fruit, or snacking on a handful of nuts straight from the bag, there are many tasty and nutritious ways to incorporate nuts and nut butters into your meals and snacks while following the low FODMAP diet. Read on to learn which nuts and nut butters are low FODMAP and in what portion sizes, and to discover some products that are low FODMAP-friendly.

What nuts are low FODMAP?

Most nuts are low FODMAP with the exception of cashews, pistachios, almonds and cashews. Small portions of almonds and hazelnuts, as well as pecans, peanuts, macadamia nuts, walnuts, Brazil nuts, pine nuts, and chestnuts are all fair game while following the low FODMAP diet. Nut mixes incorporating any low FODMAP nuts will also be low FODMAP as long as no high FODMAP ingredients are added for flavoring. Check for the addition of high FODMAP ingredients like honey, garlic powder, or onion powder.

Almonds are high FODMAP in portion sizes greater than 10 almonds. Hazelnuts are high FODMAP in portion sizes greater than 10 hazelnuts. Almonds become a significant source of GOS in portion sizes of 20 almonds, and hazelnuts are moderately high in GOS at the same portion size. It’s helpful to measure our your almonds and hazelnuts before eating them, just to be on the safe side.

Here are some low FODMAP nut brands to check out. You’ll need to download the free Fig app to view these products. Fig will show you which grocery stores carry these products:

• Hy-Vee Keto Nut Mix
• Now Real Food Raw Pecans
• Sunfood Macadamia Nuts
• Alessi Pine Nuts
• Roland Chestnuts

Almonds FODMAPs

Almonds are often referred to as a moderate FODMAP food. This is because they are low FODMAP in small portion sizes of 10 almonds or less. In larger portion sizes, they become high FODMAP. The type of FODMAP found in larger portion sizes of almonds is called galactooligosaccharides (GOS). You may notice that many low FODMAP food brands add almonds to products like granola, cereal, protein bars, crackers, and baked goods. These products are still considered low FODMAP. This is because the amount of almonds found in one serving of these foods does not exceed the low FODMAP portion size.

Almonds are great for adding to oatmeal, lactose-free yogurt, and salads. Or, try adding slivered almonds as a garnish to your favorite low FODMAP side dish. Both roasted and raw varieties are suitable for the low FODMAP diet. Here are some low FODMAP almond brands to try:

• Kind Raw Almonds
• Blue Diamond Whole Natural Almonds
• Trader Joe’s Dry Roasted & Unsalted Almonds

Peanut Butter FODMAPs

Whether you’re a crunchy peanut butter fan or prefer smooth varieties, peanuts are low FODMAP. This means peanut butter is, too! Peanut butter has been tested for FODMAPs in portions of up to two tablespoons, which is the recommended serving size. If your peanut butter contains more than just peanuts and salt, be sure to check the label for sneaky FODMAP sources. These may include sweeteners like honey, molasses, or high-fructose corn syrup. The Fig app can also scan ingredient labels for you, making low FODMAP grocery shopping a breeze!

For a tasty low FODMAP snack that’s reminiscent of the classic PB&J, try spreading peanut butter onto rice cakes and topping them off with ¼ cup of mashed raspberries as your “jelly.” Peanut butter is also perfect for adding to smoothies for a creamy consistency and rich flavor. Or, try spreading it onto your favorite low FODMAP slow-leavened sourdough toast.

Here are some low FODMAP peanut butter brands to check out:

• 365 Whole Foods Market Organic Creamy Peanut Butter
• Fix & Fogg Smooth Peanut Butter
• Teddie Super Chunky All Natural Peanut Butter

Are walnuts low FODMAP?

Walnuts are another low FODMAP nut option to choose from. They have been tested as low FODMAP in portion sizes of up to 10 walnut halves. They’re also rich in essential omega-3 fatty acids which have anti-inflammatory properties and help to support brain health. Try adding a handful to your morning oatmeal or sprinkle some into a salad for a dose of healthy fats, flavor, and a satisfying crunch.

Any plain, unflavored walnuts will be low FODMAP. Again, it’s important to check ingredient labels as high FODMAP ingredients may have been added to the walnuts.

Here are some low FODMAP-friendly walnut brands to check out:

• 365 Whole Foods Market Walnut Halves & Pieces
• Kind Walnut Pieces
• Pure Living Sprouted Walnuts With Salt

Which nut butters are low FODMAP?

Whether or not a nut butter is low FODMAP depends on the type of nut that the product is derived from. Since cashews and pistachios are high in the FODMAPs fructans and GOS, cashew butter and pistachio butter are both off the table while following the low FODMAP elimination phase, even in small portion sizes. As outlined above, peanut butter is low FODMAP, so long as it does not contain any high FODMAP additives. Almond butter is also considered low FODMAP in small portion sizes of one tablespoon or less per sitting. Mixed nut butters may or may not be low FODMAP depending on the types of nuts used, and any additional mix-ins that they may contain. If a mixed nut butter includes cashews or pistachios, it is best to avoid this product while following the low FODMAP elimination phase.

While sunflower seed butter and pumpkin seed butter are technically derived from seeds, they also happen to be low FODMAP and are nice options to add variety to your diet. They are also great nut butter alternatives for those allergic to nuts. Here are some low FODMAP-friendly nut (and seed) butters to try:

• Brad’s Naturals Macadamia Nut Butter
• Purely Pecans Pecan Butter
• Once Again Creamy Almond Butter (limit to one tablespoon)
• 88 Acres Pumpkin Seed Butter
• SunButter Organic Sunflower Seed Butter

Download the Fig app to scan products at the grocery store and check if they’re likely low FODMAP!

Are seeds low FODMAP?

While following the low FODMAP diet, it can be tricky to meet your daily fiber needs, as many high FODMAP foods are also high in fiber. Fortunately, seeds are an excellent source of fiber and many seed varieties are low FODMAP. For example, sunflower seeds, sesame seeds, chia seeds, hemp seeds, and pumpkin seeds are all considered low FODMAP. Flaxseeds are also low FODMAP in portion sizes of one tablespoon or less at a time. They’re particularly high in fiber, providing around three grams per tablespoon. In portion sizes greater than one tablespoon, however, flaxseeds become a significant source of GOS.

Seed mixes incorporating any low FODMAP seeds will also be low FODMAP as long as they aren’t mixed with high FODMAP foods, like dried fruit, and as long as no high FODMAP ingredients are added for flavoring. Check out these low FODMAP seed brands to try:

• Trader Joe’s Raw Sunflower Seeds
• Woodstock Shelled Pumpkin Seeds
• Spectrum Organic Chia Seed

Use the Fig app to find other seeds products that are low FODMAP!

Summary

Nuts and seeds are highly nutritious, and you can include many varieties on a low FODMAP diet. Hopefully this post gives you a better idea of the types of nuts and seeds you can eat while following the low FODMAP diet, along with some products to look out for at the grocery store. To save time and clear up confusion while grocery shopping, remember to use your Fig Ingredient Scanner to help you easily identify additional products that are suitable for your specific dietary needs.