Oh, cashews. The creamy, buttery, irresistible nut that seems to sneak its way into every vegan recipe. As someone who follows a low FODMAP diet due to IBS, I’ve been on a mission to determine whether or not cashews are safe for me to eat. So, are cashews low FODMAP? Let’s find out.
First of all, let’s establish that cashews are technically considered a “high” FODMAP food. This means that they contain a certain amount of FODMAPs that can trigger symptoms in some people with IBS, but the amount is not necessarily high enough to cause problems for everyone.
For me personally, cashews have always been a bit of a mystery. Sometimes I can eat them without any issues, and other times they seem to send my stomach into a frenzy. It’s like they have a secret power to either soothe or irritate my digestive system, depending on their mood.
So, what’s the deal with cashews?
Well, like many nuts and seeds, cashews contain oligosaccharides, which are a type of FODMAP. Specifically, cashews are high in galacto-oligosaccharides (GOS), which can be a trigger for some people with IBS.
However, there is some good news for cashew lovers. The Monash University Low FODMAP app lists a moderate serving size of cashews as 10 nuts, which is actually quite a generous portion. This means that, as long as you stick to the recommended serving size, you may be able to enjoy cashews without triggering any symptoms.
Of course, everyone’s body is different, and what works for one person may not work for another. Personally, I’ve found that I can usually tolerate a small handful of cashews (around 5-6 nuts) without any issues. But if I go overboard and start munching on them like popcorn, my stomach will definitely let me know.
So, are cashews low FODMAP?
The short answer is: cashews are a high FODMAP food and aren’t suitable for a low FODMAP diet. But as long as you stick to the recommended serving size and listen to your body, you may be able to enjoy them without any issues. As for me, I’ll continue to indulge in the occasional cashew-based vegan cheese or creamy sauce, but I’ll be sure to keep my portion sizes in check. After all, I don’t want to anger the cashew gods and end up with a bloated belly.
Nuts and their FODMAP content
here’s a comparison table chart of various nuts, their FODMAP content, and serving sizes:
| Nut | FODMAP Content | Serving Size |
|---|---|---|
| Almonds | Low FODMAP | 10 nuts (10g) |
| Brazil nuts | Low FODMAP | 2 nuts (10g) |
| Cashews | High FODMAP | 10 nuts (10g) |
| Hazelnuts | Low FODMAP | 10 nuts (15g) |
| Macadamia nuts | Low FODMAP | 10 nuts (10g) |
| Peanuts | Low FODMAP | 32 nuts (28g) |
| Pecans | Low FODMAP | 10 halves (20g) |
| Pine nuts | Low FODMAP | 2 tablespoons (20g) |
| Pistachios | Low FODMAP | 30 nuts (30g) |
| Walnuts | Low FODMAP | 10 halves (30g) |
Note: Serving sizes are based on Monash University’s Low FODMAP Diet app and may vary depending on the source.
How to Follow A Low FODMAP Diet
If you’re new to the low FODMAP diet, it can be overwhelming to figure out what to eat and what to avoid. In this blog post, we’ll explore some tips on how to follow a low FODMAP diet.
Get familiar with the FODMAPs
Before you start the diet, it’s important to understand what FODMAPs are and which foods contain them. FODMAP are types of carbohydrates that can be poorly absorbed in the small intestine, leading to digestive symptoms in some people. Some common high-FODMAP foods include wheat, onions, garlic, beans, and certain fruits like apples and pears.
Consult with a dietitian
A low FODMAP diet should not be followed without guidance from a registered dietitian who specializes in digestive health. They can help you create a personalized plan that takes into account your specific triggers and dietary needs. They can also provide resources and recipes to help you stay on track.
Eliminate high FODMAP foods
The first phase of the low FODMAP diet involves eliminating all high FODMAP foods from your diet for a period of 2-6 weeks. This allows your gut to rest and heal. During this time, you’ll want to avoid foods like wheat, dairy, beans, certain fruits, and many processed foods that contain high FODMAP ingredients.
Reintroduce FODMAPs
After the elimination phase, you’ll slowly start to reintroduce FODMAPs back into your diet one at a time. This allows you to determine which specific FODMAPs trigger your symptoms and which ones you can tolerate. It’s important to follow a structured plan for reintroduction and to track your symptoms carefully during this phase.
Focus on low FODMAP foods
Throughout the diet, it’s important to focus on eating plenty of low FODMAP foods to ensure that you’re getting all the nutrients you need. Some great options include rice, quinoa, potatoes, carrots, spinach, strawberries, and blueberries. There are also many low FODMAP recipe resources available online to help you create delicious and satisfying meals.
Be mindful of serving sizes
Even low FODMAP foods can become high FODMAP if consumed in large quantities. It’s important to be mindful of serving sizes and to avoid overindulging in foods that are only low FODMAP in small portions.
Stay flexible
The low FODMAP diet is not meant to be followed forever. Once you’ve identified your trigger foods, you can begin to reintroduce some higher FODMAP foods back into your diet in moderation. It’s important to stay flexible and find a long-term eating pattern that works for you and your digestive system.
Final Thoughts
In conclusion, following a low FODMAP diet can be challenging, but with the right guidance and resources, it can help alleviate digestive symptoms and improve your quality of life. Remember to consult with a dietitian, eliminate high FODMAP foods, focus on low FODMAP options, be mindful of serving sizes, and stay flexible. With these tips in mind, you can successfully navigate the low FODMAP diet and find a way of eating that works for you.
Related Questions
Are cashews low FODMAP?
No, cashews are high FODMAP and contain some FODMAPs, specifically fructans, so it’s important to stick to the appropriate serving size to avoid triggering IBS symptoms.
Are roasted cashews low FODMAP?
Roasted cashews can contain high FODMAP ingredients such as honey or garlic, which can make them high FODMAP. It’s important to check the ingredients before consuming roasted cashews to ensure they are low FODMAP.
Are cashews high in fiber?
Cashews are not particularly high in fiber, but they do contain some fiber. In a serving size of 28g, cashews contain about 1g of fiber.
Are cashews a good source of protein?
Cashews are not a particularly good source of protein compared to other nuts. In a serving size of 28g, cashews contain about 5g of protein. Other nuts such as almonds and peanuts contain more protein.
Can you eat cashews on a low FODMAP diet?
Yes, cashews can be eaten on a low FODMAP diet in the appropriate serving size of 10 nuts or approximately 28g.
Are cashews good for weight loss?
Cashews are calorie-dense and high in fat, so they should be consumed in moderation if weight loss is a goal. However, they can be a healthy addition to a balanced diet in the appropriate serving size.
Are cashews a healthy snack?
Cashews can be a healthy snack option in moderation. They contain heart-healthy monounsaturated and polyunsaturated fats, as well as vitamins and minerals such as magnesium and zinc.
Can you eat cashew butter on a low FODMAP diet?
Cashew butter can be eaten on a low FODMAP diet in a serving size of 2 tablespoons. However, it’s important to choose a brand without any added high FODMAP ingredients.
Are cashews a good source of fat?
Cashews are a good source of healthy fats, specifically monounsaturated and polyunsaturated fats. In a serving size of 28g, cashews contain about 12g of fat.
Can cashews cause bloating?
Cashews can cause bloating in some people, especially those with IBS. They contain FODMAPs, specifically fructans, which can be difficult to digest for some people.
Can you eat cashews if you have IBS?
Cashews can be eaten if you have IBS in the appropriate serving size of 10 nuts or approximately 28g. However, it’s important to be mindful of your individual tolerance and to stick to the appropriate serving size to avoid triggering symptoms.
Are cashews a good source of magnesium?
Cashews are a good source of magnesium, which is important for bone health, energy production, and muscle function. In a serving size of 28g, cashews contain about 20% of the daily recommended intake of magnesium.
Are cashews a good source of zinc?
Cashews are a good source of zinc, which is important for immune function, wound healing, and cell growth and division. In a serving size of 28g, cashews contain about 15% of the daily recommended intake of zinc.
