Nuts & Seeds — FODMAP Guide
Nuts and seeds rated by FODMAP content and safe portions
Low FODMAP (Safe)
No. Chia seeds are low-FODMAP and safe for IBS at up to 2 tablespoons (24g) per serving. They are an excellent source of soluble fiber, omega-3 fatty acids, and protein. The soluble fiber in chia seeds may actually help regulate bowel movements and improve IBS symptoms for many people.
No. Flaxseeds (linseeds) are low-FODMAP and safe for IBS at up to 1 tablespoon (15g) per serving. They are rich in omega-3 fatty acids and soluble fiber that may help regulate bowel movements. Ground flaxseeds are better absorbed than whole. Introduce gradually to allow your gut to adjust.
No. Macadamia nuts are one of the lowest-FODMAP nuts and are safe for IBS at up to 40g (about 20 nuts) per serving. Unlike cashews and pistachios, macadamias contain minimal fermentable carbohydrates. They make an excellent safe snack option on the low-FODMAP diet.
No. Natural, no-added-sugar peanut butter is low-FODMAP at standard servings. Monash rates 20g (roughly 1 tablespoon) as safe. Larger portions (50g+) and peanut butters with added honey, agave, or high-fructose corn syrup can trigger symptoms.
No. Pecans are low FODMAP at a standard serving of 10 halves (about 20g) and are well tolerated by most people with IBS. They are a safe nut choice and a good alternative to high-FODMAP nuts like cashews and pistachios. Pecans provide healthy fats, fiber, and minerals.
No. Psyllium is low-FODMAP, and it is one of the very few fibre supplements with clinical trial evidence behind it in IBS specifically. It is a viscous, minimally fermented soluble fibre, which is precisely the combination that adds bulk and softens stool without producing the gas that inulin or wheat bran would. Start low and increase slowly — the mistakes people make with psyllium are dose and water, not FODMAPs.
No. Sunflower seeds are low-FODMAP and safe for IBS at up to 2 tablespoons (about 20g) per serving. They are a nutritious snack rich in vitamin E, magnesium, and healthy fats. Sunflower seed butter is also a great low-FODMAP alternative to nut butters for people with tree nut allergies.
No. Walnuts are considered low-FODMAP and are generally safe for people with IBS when eaten in moderate portions (up to about 10 walnut halves or 30g). They are a nutritious source of omega-3 fatty acids and protein. Most people tolerate them well without experiencing bloating or digestive discomfort.
Moderate FODMAP (Portion-Dependent)
It depends on how thickly you spread it. Monash rates almond butter low-FODMAP at 20g (1 tablespoon) and moderate for GOS at 40g — and two tablespoons on toast is an entirely ordinary amount. This is the one nut butter where portion genuinely decides the outcome: peanut butter does not reach moderate until around 50g, so it is the more forgiving choice if you spread heavily.
It depends on the amount. A small handful (about 10 almonds or 12g) is low-FODMAP and tolerated by most people with IBS. However, larger portions become moderate to high in GOS and fructans, which can trigger bloating and gas. Stick to 10 or fewer almonds per sitting for safety.
It depends, and the line is unusually sharp. Monash rates hazelnuts low-FODMAP at 10 nuts (15g) and moderate for fructans and GOS at 20 nuts (30g) — so a small handful is fine and a large handful is not. Ten nuts is genuinely a satisfying snack, which puts hazelnuts in better standing than cashews or pistachios, both of which are high-FODMAP at almost any portion. The practical risk is grazing straight from the bag.
High FODMAP (Avoid or Limit)
Yes. Cashews are high in GOS and are one of the highest-FODMAP nuts. Even a small handful can trigger bloating, gas, and abdominal discomfort in people with IBS. Macadamias, walnuts, or pecans are much safer nut alternatives and provide similar nutritional benefits without the FODMAP load.
Yes. Pistachios are high-FODMAP due to their high fructan and GOS content, and should be avoided during the low-FODMAP elimination phase. Even a small handful can trigger bloating, gas, and cramping. They are one of the highest-FODMAP nuts alongside cashews. Choose macadamia nuts or walnuts instead.
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