Are Cashews Low FODMAP? What You Need to Know Before Snacking
Are cashews low FODMAP? The short answer is no, not in their raw form. Due to their high FODMAP content, cashews can make trigger IBS symptoms if they are not prepared properly. They should be avoided unless specifically tested
This article tells you how many cashews you can eat, how to make them low FODMAP, and which nuts are safe, so you can snack wisely and keep your gut happy. which nuts are safe so you can snack smart and keep your gut happy.
Are Cashews Low FODMAP and Safe to Eat?
Understanding Cashews and Their FODMAP Composition
Even though cashew nuts are actually seeds, they are considered tree nuts because of their nutrient content . While they have a lot of good fats, they also have a lot of GOS and fructans, which means they are high in FODMAPs. On a low FODMAP diet, you should stay away from raw cashews.
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FODMAP status: Raw cashews are high in GOS and fructans.
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High FODMAP nuts: Cashews, pistachio nuts.
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Not low FODMAP foods: Raw cashews in any quantity.
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Compared to other nuts: Macadamia nuts, brazil nuts, and pine nuts are safe.
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Important note: Raw cashews offer zero low FODMAP serving size.
The Role of Cashews in Gut Health and IBS
There is prebiotic fiber, amino acids, and healthy fats in cashew nuts, all of which are good for you. Their high FODMAP content, on the other hand, can make IBS symptoms worse. Raw cashews, cashew milk, and cashew butter should not be eaten at all during the elimination part of a FODMAP diet.
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Gut-friendly nutrients: Prebiotic fiber, amino acids, healthy fats.
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Still high FODMAP: Despite the benefits, cashews can worsen IBS.
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Other tree nuts: Safer alternatives exist in small serves.
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Common triggers: Excess fructose and insoluble fibre.
How Many Cashews Can I Eat on a Low FODMAP Diet?
Portion Control: The Key to Safe Snacking
A low FODMAP diet doesn't say how many cashews you can eat, but it does say how they are prepared. Raw cashews are not allowed at any amount. A low FODMAP serving size of 15g, or about 10 nuts, makes them a good snack every once in a while.
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Raw cashews: Not allowed at any quantity.
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Activated cashews: No safe portion size has been established.
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Verified by: Monash App, Nutrisciente, The IBS Dietitian.
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Best low FODMAP nuts: Macadamias, peanuts, walnuts.
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Great energy boosting snack: Only in small, controlled portions.
What Happens When You Exceed the Recommended Amount
Even with low FODMAP nuts, going over the safe limit can make IBS symptoms worse. Due to the high fructose and insoluble fiber content, high FODMAP nuts like raw cashews and pistachios might trigger gas and bloating. It's important to always follow the portion rules, especially after the FODMAP diet's elimination phase.
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Symptoms to expect: Gas, cramping, bloating.
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High in FODMAPs: Raw cashews, pistachio nuts.
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Watch out for: Excess fructose, insoluble fibre.
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Start small: Especially after the elimination phase.
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Safer alternatives: Dark chocolate, green beans, lactose free milk.
How to Make Cashews Low FODMAP?
Simple Step-by-Step Guide to Activating Cashews
Nuts that contain cashews must be actived before they can be eaten without causing IBS symptoms. To lower GOS and fructans, they need to be soaked in water. Soaking them makes them safe for low-FODMAP diet small amounts. Prepared correctly at home, activated nuts can be a great addition to low FODMAP options.
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Step 1: Soak raw cashews in clean water for 4–5 hours.
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Step 2: Drain and soak again in fresh water.
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Step 3: Dry naturally or roast at 180°C for 12–15 mins.
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Step 4: Store in an airtight container.
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Note: Activated cashews are not confirmed to be FODMAP friendly.
What to Know Before Buying Pre-Packaged or Roasted Cashews
Most store-bought roasted cashews are not active, so they are still high in FODMAPs. Roasting doesn't lower the FODMAP level by itself. Raw cashews are often used to make cashew milk and butter, but these foods are not safe unless they are clearly marked as low FODMAP foods or are approved.
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Roasted ≠ Activated: Roasting doesn't lower FODMAP content.
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Check the label: Look for “soaked” or “activated.”
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Cashew butter caution: Usually made from raw nuts.
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Safer store options: Almond butter, certified low FODMAP snacks.
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Watch for hidden triggers: Like high fructose corn syrup.
What Nuts Are Low in FODMAP?
Nuts That Are Naturally Low FODMAP and Their Safe Portions
In small amounts, some nuts are low in FODMAP. If you can't eat raw peanuts or pistachio nuts, you can eat macadamia nuts or brazil nuts. Check portion sizes all the time to stay on a healthy diet and avoid experiencing IBS symptoms.
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Macadamia nuts: Up to 20 nuts
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Walnuts: 10 halves
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Pecans: 10 halves
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Brazil nuts: 10 whole
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Peanuts: 32 nuts (legume family)
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Almonds: Only low FODMAP at ≤10
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Hazelnuts: Only low FODMAP at ≤10
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High FODMAP nuts: Cashews, pistachios
How to Enjoy Low FODMAP Nuts Without Triggering Symptoms
Nuts that are low in FODMAP are great for snacks because they are high in healthy fats. Eat them with things like oats or greens, but don't eat too much of them. Adding a variety of nuts to your diet can help keep it healthy and lower your risk of IBS flare-ups.
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In smoothies: Add peanuts or walnuts.
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In oats: Use pecans or macadamias.
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On salads: Sprinkle brazil nuts or pine nuts.
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Snack mix: Pair with dark chocolate.
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Serving tip: Stick to one portion per meal.
FullyHealthy: Making Gut-Conscious Eating Easier
Who They Are and What They Stand For
FullyHealthy is an online store that sells specialty diets. They choose AIP, gluten-free, and allergen-free foods from small brands that all care about living a healthy life like the Artisana Raw Cashew Butter. Their goal is to support dietary diversity so that everyone can easily eat in a way that is good for their gut.
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Focus: AIP, gluten-free, allergen-conscious.
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Support: Small, health-driven food brands.
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Community: Ideal for restricted diets.
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Mission: Promote clean, specialty-safe products.
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Platform: Offers curated, condition-specific items.
How They Help With Low FODMAP and Sensitive Diets
While not exclusively a low FODMAP store, FullyHealthy offers products compatible with a fodmap diet. Many choices don't have any high-fodmap ingredients, which makes it easy for those with IBS to find foods that are low in FODMAPs. This is helpful for shoppers whose dietary needs meet.
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Not FODMAP-certified: But many suitable items.
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Gut-conscious picks: Avoid high fodmap triggers.
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Product variety: Snacks, sauces, pantry items.
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Good for: IBS, food intolerance, balanced diet.
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Practical resource: Helps reduce symptoms with smart swaps.
Final Thoughts
So, are cashews low FODMAP? There are great low FODMAP snacks that include activated nuts in a low FODMAP serving size. If you want to eat nuts, make sure they are safe and keep a small handful in mind. Whatever you eat, from nut milk to olive oil, tevery bite affects your balance.
If you don't want to make your IBS symptoms worse, stay away from foods that are high in fructose corn syrup, apple juice, baked beans, and other carbohydrates. A balanced diet makes it easier to enjoy nuts without stress, so read your labels, test your limits, and snack smart.
FAQs
What nuts are low in FODMAP?
Macadamia nuts, peanuts, brazil nuts, and only hazelnuts in small serves are considered low fodmap nuts safe for a fodmap diet.
Which nuts are high FODMAP nuts and unsafe for a low FODMAP diet?
High FODMAP nuts like raw cashews and pistachio nuts are high in GOS and excess fructose, making them unsafe for a low FODMAP diet and likely to trigger IBS symptoms.
How to make cashews low FODMAP?
There is currently no scientifically proven method to make cashews low FODMAP, including soaking or roasting.
Can eating nuts cause IBS symptoms worse?
Yes, most nuts high fodmap like raw cashews or excess fructose in apple juice can make ibs symptoms worse especially during elimination.
What are safe nuts for a balanced diet with heart protection?
Safe nuts for a balanced diet that support heart disease prevention include walnuts, almonds, macadamia nuts, and fire roasted chestnuts, which are rich in monounsaturated fats and antioxidants; although not a rich source of vitamin C, combining them with foods like citrus can enhance the same heart protection benefits.
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