Are Walnuts low in FODMAPs? (exact allowed portions included)

You may have heard walnuts being hailed as a ‘superfood’ but are they low in FODMAPs?

Walnuts are extremely versatile, delicious, and packed with numerous nutrients that offer multiple health benefits. 

In this blog post, we’ll explore the health benefits of walnuts and discuss their compatibility with a low FODMAP diet.

What are the health benefits of including walnuts on the low FODMAP diet?

Walnuts are nutrient-dense and provide a range of vitamins, minerals, and healthy fats that contribute to overall well-being. 

Here are some of the key nutritional benefits of walnuts:

1. Rich in Omega-3 Fatty Acids:

Walnuts are one of the best plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid.

Omega-3s are essential for heart health, reducing inflammation, and supporting brain function (1).

2. High in Antioxidants:

Walnuts contain antioxidants (such as polyphenols), which help protect your cells from damage caused by free radicals, reduce oxidative stress and lower the risk of chronic diseases (2).

3. Supports Heart Health:

Regular consumption of walnuts has been linked to improved heart health. They can help lower LDL (bad) cholesterol levels, reduce blood pressure, and improve overall cardiovascular function (3).

4. Good Source of Protein and Fiber:

Walnuts provide a healthy dose of protein and dietary fiber, making them a satisfying snack that can help regulate appetite and support digestive health (4).

5. Packed with Vitamins and Minerals:

Walnuts are a great source of vitamin E, magnesium, and phosphorus – these nutrients play crucial roles in maintaining healthy skin, bone health, and energy production (4).

Are Walnuts low FODMAP?

Up to 30g of walnuts (or 10 walnut halves) is a low FODMAP serving. 

However, you can still enjoy up to 35g of walnuts which would have a ‘moderate FODMAP content’ while following a low FODMAP diet.

This is because most people following a low FODMAP diet will experience enough symptom relief by generally reducing their FODMAP intake without needing to be too strict.

Above 35g sadly becomes too high in galacto-oligosaccharides which makes this serving size high FODMAP (5). 

However, it’s important to monitor your tolerance, as larger servings could potentially cause symptoms in sensitive individuals.

For more about which nuts you can have on low FODMAP diets and tips on including more nuts in your diet, check out our other blog post.

How to incorporate walnuts into a low FODMAP diet

So now you know the health benefits of walnuts and their compatibility with the low FODMAP diet, here are some tips for incorporating walnuts into your meals and snacks:

• Snacking: Enjoy a small handful of walnuts as a convenient and nutritious snack.

• Salads: Sprinkle chopped walnuts over salads for added crunch and flavor.

• Baking: Use walnuts in baking recipes, such as low FODMAP muffins or breads.

• Smoothies: Add a tablespoon of walnut pieces to your smoothie for an extra boost of nutrients.

• Breakfast: Top your oatmeal or yogurt with walnuts and fresh berries for a delicious start to your day.

See the following lists below to further show you just how versatile nuts can be in your low FODMAP cooking and baking!

Sweet low FODMAP walnut recipes

If you have more of a sweet tooth then you can still benefit from the nutrition found in walnuts on a low FODMAP diet.

Below, we have outlined some amazing low FODMAP walnut recipes to make the diet a little sweeter.

1. Low FODMAP French walnut cake
2. Coffee & Walnut Loaf Cake
3. Low FODMAP Walnut Baklava
4. Low FODMAP snickerdoodle cinnamon swirl quick bread with a toasted walnut topping
5. Low FODMAP banana, oatmeal and walnut muffins

Savory  low FODMAP walnut recipes

If you are looking for ways to reach your plant points and improve your microbiota then adding walnuts to your meals is a good idea.

Below we have some great low FODMAP savory recipes for you to try.

1. Low FODMAP spinach & walnut pesto
2. Low-FODMAP Honey Walnut Shrimp; Gluten-free
3. Low FODMAP Fruit and Walnut Salad
4. FODMAP friendly nut loaf (vegetarian and gluten-free)
5. Low FODMAP Soda bread

Summary

Walnuts offer an array of health benefits, from heart health support to antioxidant protection, making them a fantastic addition to a balanced diet. 

For those following a low FODMAP diet, walnuts can be enjoyed in moderation, allowing you to reap their nutritional rewards without compromising digestive comfort. 

As always, it’s important to pay attention to your body’s responses and consult with a healthcare professional or dietitian to tailor your diet to your specific needs. 

Walnuts are extremely versatile nuts and can be incorporated into many aspects of your diet!