Just like fruits and vegetables, nuts are a vital part of any healthy diet. These tiny nutritional powerhouses contain plant protein, healthy fats, gut-loving fibre, vitamins and minerals – all essential for looking after your body.

But what if you’re following a low FODMAP diet? Accredited Practising Dietitian, Belinda Neville, answers all your questions about eating nuts on a low FODMAP diet.

Which nuts are safe on a low FODMAP diet?

If you’re eating a low FODMAP diet, you can still enjoy nuts every day.

Most nuts can be tolerated on a low FODMAP diet. Only cashews and pistachios are high in FODMAPs, and so best avoided. The Australian Dietary Guidelines class a serve of nuts as 30g (around a handful), but on a low FODMAP diet you can only eat a certain quantity of nuts.

* Peanuts are actually a legume. Included for comparison purposes.

How can I incorporate more nuts into a low FODMAP diet?

There are many ways to enjoy nuts every day on a low FODMAP diet.

• Sprinkle nuts over porridge or oats with lactose-free milk or yoghurt.
• Make a sandwich of gluten- or wheat-free bread with small amounts of avocado and nuts.
• Add a small amount of nut meal to thicken soups, in place of rice or cream.
• Blend nuts into your favourite bliss ball recipe.
• Add nuts to salads, stir-fries or gluten-free pasta dishes for a tasty crunch.

It can be difficult to get enough fibre during the elimination phase of the low FODMAP diet. Can nuts help?

Nuts are a great way for anyone to increase their fibre intake, and especially if you’re in the elimination phase of the low FODMAP diet. Eating around 15g of nuts a day will give you an average of 2g of fibre.

And remember, it’s important to speak with your doctor or seek advice from an Accredited Practising Dietitian before starting any new diet or eating plan.