Are Pistachios Low FODMAP? Safe or Not?
Pistachios are often considered a healthy snack, but are pistachios low FODMAP?
The answer is no! Pistachios are high in FODMAP and even in small servings, could trigger symptoms of IBS in some individuals.
So, if you are tempted to eat pistachios while on a low-FODMAP meal plan, you may want to look for alternatives. Worry not- if you have accidentally eaten 1-2 pistachios, you should be okay. But, as far as possible, it is best not to include these nuts in your diet.
In this guide, we discuss how to implement other nuts (other than pistachios) to stay within low FODMAP guidelines.
Are Pistachios Low FODMAP? FODMAP Content in Pistachios
According to a study, pistachios are extremely high in FODMAPs. This means that they are generally not well-tolerated by people following a low FODMAP diet. Therefore, it’s important to keep in mind that most people with IBS could experience discomfort after eating even a few pistachios.
Here is a nutrition table for a 1-ounce serving of pistachios:
| Nutrient | Amount |
|---|---|
| Calories | 159 |
| Fat | 13 g |
| Protein | 6 g |
| Carbohydrates | 8 g |
| Fiber | 3 g |
| Sugar | 2 g |
Pistachios also contain some glucose, fructose, and excess fructose. Here is a table with the specific amounts per serving suggestion:
| Carbohydrate | Amount |
|---|---|
| Glucose | 1.2 g |
| Fructose | 1.3 g |
| Excess Fructose | 0.1 g |
As stated earlier, you need not worry if you have accidentally consumed these nuts. A couple of pistachios won’t cause IBS flare-ups in most individuals. However, if you have any concerns about how pistachios or other foods may affect your digestive system, it’s always a good idea to talk to your doctor or a registered dietitian.
Also Read: Are Flaxseeds Low FODMAP
Alternatives to Pistachios in a Low FODMAP Diet
Since pistachios are not considered low FODMAP, there are plenty of other nuts and seeds that are safe to consume in moderation. Here are some alternatives to pistachios that you can include in your low FODMAP diet:
Nuts Low in FODMAPs
Almonds
Almonds are low FODMAP in servings of up to 10 nuts (24g). They are a good source of protein, healthy fats, and vitamin E.
Brazil nuts
Brazil nuts are low FODMAP in servings of up to 10 nuts (28g). They are a rich source of selenium, a mineral that supports immune function.
Macadamia nuts
Macadamia nuts are low FODMAP in servings of up to 20 nuts (28g). They are high in monounsaturated fats and have a creamy texture.
Pecans
Pecans are low FODMAP in servings of up to 10 halves (20g). They are a good source of fiber and antioxidants.
Also Read: Are Peanuts Low FODMAP
Seeds Low in FODMAPs
Chia seeds
Chia seeds are low FODMAP in servings of up to 2 tablespoons (24g). They are a rich source of omega-3 fatty acids and fiber.
Pumpkin seeds
Pumpkin seeds are low FODMAP in servings of up to 2 tablespoons (20g). They are a good source of magnesium, zinc, and protein.
Sunflower seeds
Sunflower seeds are low FODMAP in servings of up to 2 tablespoons (24g). They are a good source of vitamin E and healthy fats.
When choosing nuts and seeds, it’s important to check the serving size and stick to the recommended portion to avoid consuming too many FODMAPs. You can also incorporate nut butter made from low FODMAP nuts, such as almond butter or macadamia nut butter, into your diet.
Frequently Asked Questions
How many pistachios is low FODMAP?
Since pistachios are very high in FODMAPS, you should not have any at all. If you accidentally eat one or two, it is fine but please avoid them as far as possible.
What nuts are OK with IBS?
Walnuts, almonds, and macadamia nuts are generally okay to eat if you have IBS.
Are almonds OK on Fodmap diet?
Yes, almonds are one of the few nuts allowed in a low-FODMAP meal plan. But please stick to less than 10 almonds to stay within limits.
Conclusion- Are Pistachios Low FODMAP?
No, they are not. Most people with IBS could experience symptoms like bloating or gas after eating pistachios due to their high FODMAP content. You can choose other nuts and seeds mentioned above to replace pistachios with.
Overall, if you are unsure about whether pistachios are a suitable option for your low FODMAP diet, it is always a good idea to consult with a registered dietitian or healthcare professional. They can provide personalized advice based on your individual needs and help you make informed choices about your diet.
Jane Porter is an architect that like many others, had her life significantly impacted by digestive problems for many year. Trying to find a solution to her digestive problem, she came across the low FODMAP diet, a scientifically-backed approach designed to alleviate symptoms associated with irritable bowel syndrome (IBS) and other digestive disorders.
