Low FODMAP Savory Spiced Nuts

Published on: 03/11/2024

Nuts are a nutritious and healthy food, rich in nutrients, fiber, and health-promoting plant chemicals. If you are following a low FODMAP diet you may be wondering: are nuts low FODMAP? Let’s explore how you can incorporate nuts into your diet without experiencing gut symptoms.

Are Nuts Low FODMAP?

The answer to this question is – it depends! Yes, I know you would prefer a “yes” or “no” answer but FODMAPs are rarely black or white. Most nuts can be included in a low FODMAP diet but it depends on which nut you choose and how much you eat.

Monash University has analyzed the FODMAP content of nuts and found that most nuts are low FODMAP in small to moderate portion sizes. You can see the most up-to-date data on the Monash FODMAP App. In general, a small handful, or about 2/3 of an ounce of nuts, is low in FODMAPs. The only exceptions are cashews and pistachios, which are high FODMAP even in very small quantities.

What Makes These Savory Spiced Nuts Low FODMAP?

  • The choice of nuts. One serving of this recipe is low FODMAP for walnuts, pecans, and almonds. Other nuts that can work well are hazelnuts, macadamia, and Brazil nuts.
  • The choice of seasonings. The spices used are all low FODMAP, unlike some packaged spiced nuts which may have garlic or onion powder.

Nutritional Highlights of Nuts

Nuts are a powerhouse of macro- and micro-nutrients that can help you eat a balanced, nutritious diet. Not to mention they are delicious and crunchy and make a great substitute for less-healthy processed snacks. I encourage all my clients to include them daily. Nuts contain:

  • Healthy fats – these can help you create balanced and filling meals. Incidentally, they are heart-healthy fats that can help lower cholesterol and decrease the risk of heart disease in the long run.
  • Fiber – low FODMAP portion sizes of nuts have 1 -2 grams of fiber, mostly insoluble fiber. Although this may seem a small amount, it can help you meet the recommended daily intake of 25-30 grams. Most people eat about half this much. Fiber is important to maintain regular bowel movements and promote the growth of our good gut bacteria.
  • Micronutrients – nuts can help you fill in the gaps for vitamins such as B vitamins and vitamin E, and minerals like potassium, magnesium, iron, and selenium. Your intake of these may be low if you are restricting your food intake and are not eating a wide variety of nutrient-dense foods daily.
a-mixture-of-nuts-coated-in-savory-spices-spread-on-parchment-paper

Low FODMAP Savory Spiced Nuts

Mildly spiced and aromatic, these are delicious on their own or mixed with popcorn for a healthy snack. You can also try them as a topping for a salad, or as a – much more nutritious and fiber-rich – substitute for croutons.
Prep Time 5 minutes
15 minutes
Total Time 20 minutes
Course Snack
Cuisine American, Indian
Servings 6 servings

Ingredients
  

  • 2 Tablespoons lemon juice
  • 1 Tablespoon avocado oil or other neutral high-heat oil
  • ¼ teaspoon sea salt
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon paprika
  • 4 oz walnuts, pecans, or almonds, or a combination

Instructions
 

  • Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.
  • Put the lemon juice, oil, salt, and spices in a small bowl and whisk to combine. Add the nuts, and toss until evenly coated. Spread the mixture evenly on the baking sheet.
  • Bake for 10-15 minutes, until the nuts are aromatic and slightly browned. As soon as you start to smell the aroma, it’s time to remove the nuts. They will continue to cook as they cool.
  • Let cool to room temperature, then use a metal spatula to loosen the mixture.
  • Store in an air-tight container in the refrigerator for up to 5 days.

Notes

1 serving (about 2 tablespoons) is low FODMAP.
Keyword easy, low fodmap, quick

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