Low-FODMAP nuts and seeds list

Nuts and seeds organized by FODMAP risk, portion, and easier snack swaps. Each card links to a full lookup page with a verdict, portion note, swap, and related guides.

Almond flourModerate / at small portion AlmondsModerate / at 10 CashewsHigh / no general low-FODMAP serving listed for elimination Chia seedsLow / at 2 tbsp HazelnutsModerate / at 10 MacadamiaLow / at 20 Peanut butterLow / at 2 tbsp PeanutsLow / at 32 nuts PecansLow / at 10 halves Pine nutsLow / at 1 tbsp PistachiosHigh / no general low-FODMAP serving listed for elimination Pumpkin seedsLow / at 30g Sunflower seedsLow / at 30g WalnutsLow / at 30g

Build a simpler first week from here. Use the free starter kit, label guide, and meal plan before buying specialty products or changing several foods at once.

Starter kit Label guide Meal plan Methodology