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 / small portion
AlmondsModerate / 10
CashewsHigh / any amount
Chia seedsLow / 2 tbsp
HazelnutsModerate / 10
MacadamiaLow / 20
Peanut butterLow / 2 tbsp
PeanutsLow / 32 nuts
PecansLow / 10 halves
Pine nutsLow / 1 tbsp
PistachiosHigh / any amount
Pumpkin seedsLow / 30g
Sunflower seedsLow / 30g
WalnutsLow / 30g
Build a safer first week from here.
Use the free starter kit, then order low-FODMAP pantry staples or the Belly Reset PDF if you want a faster setup.