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Are Walnuts Low FODMAP? (Best Nuts?)

Sticking to a low FODMAP diet can be hard sometimes, especially since a lot of foods these days contain these indigestible carbs that are bad for people with IBS.

Luckily, even though a certain food contains some FODMAPs, it doesn’t necessarily mean that you have to eliminate it from your diet altogether. Sometimes you just have to stick to smaller serving sizes.

For example, many types of nuts contain FODMAPs, but some are allowed on a low FODMAP diet. 

Let’s take a look at walnuts, for instance. Are they low or high in FODMAPs? And in what servings?

Are Walnuts Low FODMAP?

Walnuts are categorized as the type of nuts that are low in FODMAPs, thus safe for people on a low FODMAP diet and those with IBS. So, as long as you stick to the recommended serving, you should be able to include them in your diet without any problems.

What’s more, walnuts are a rich source of several nutrients, such as protein, fiber, thiamine, manganese, and many more. So, you can improve your health by adding them to your diet.

How low in FODMAPs are walnuts?

Are Walnuts Low FODMAP?
Are Walnuts Low FODMAP?

In servings of ten nuts (30 grams), walnuts are low in FODMAPs, so they are suitable for people with IBS. In larger amounts, you might ingest too many FODMAPs, which can lead to some more severe symptoms of IBS.

Walnuts are generally well-tolerated by people with IBS and other digestive system issues. So, eating them shouldn’t be a problem for anyone, as long as you don’t overdo it.

Can you eat walnuts on a low FODMAP diet?

Walnuts are one of the nuts that are allowed on a low FODMAP diet, provided that you do it in moderation. 

Small servings of just a few nuts every once in a while shouldn’t trigger any IBS-related symptoms, even in people particularly sensitive to FODMAPs.

Aside from FODMAPs, remember that all nuts, including walnuts, are high in fat. This nutrient tends to be hard for your stomach to digest. So, consuming too many walnuts in one sitting can be challenging for your digestive system.

So, if you already suffer from IBS, try to limit how many nuts you consume.

Is walnut oil low in FODMAPs?

Is walnut oil low in FODMAPs?
Is walnut oil low in FODMAPs?

Just like all other types of oil, walnut oil doesn’t contain any FODMAPs. So, it’s safe for people on a low FODMAP diet. 

Aside from being FODMAP-free, walnut oil is an excellent source of antioxidants and omega-3 fatty acids – two important compounds for good health and disease prevention.

It’s also rich in vitamin K, which is important for blood clotting and wound healing. And since it’s high in fat, the vitamin K in walnut oil is much easier for your body to absorb.

So, this ‘good fat’ is an excellent addition to any diet, including the one low in FODMAPs.

Are walnuts good for you?

Most of the calories in walnuts come from fats, but they also contain some carbohydrates and protein. All of these nutrients are important for your health and wellbeing.

Fat, for example, often gets a bad reputation since people believe that consuming too much of it can lead to heart disease and high levels of ‘bad’ cholesterol. 

Luckily, walnuts contain healthy fats and lots of omega-3 fatty acids. This essential fat actually lowers your risk of dying from heart disease by as much as 10%, according to lots of research.

Can you eat walnuts on a low FODMAP diet?
Can you eat walnuts on a low FODMAP diet?

Studies also show that eating walnuts decreases inflammation in your body, particularly in your digestive system. This is important for people with IBS, as inflammation can worsen the symptoms of this condition.

Walnuts are also rich in several minerals, including manganese, copper, phosphorus, and magnesium.

Manganese is important for the formation of connective tissue, bones, and blood-clotting factors. It also helps maintain normal brain and nerve function.

Copper, on the other hand, helps make sure that your bones, blood vessels, and immune system function properly. It also helps with iron absorption, thus preventing iron deficiency and anemia.

Phosphorus and magnesium are both minerals that help keep your immune system in top shape. They’re also important for the health of your bones and teeth.

Many people these days suffer from mineral deficiencies because of the type of diet they’re following. So, adding some mineral-rich nuts like walnuts can help prevent that.

Like all other nuts, walnuts are an excellent source of antioxidants. These plant compounds help flush out free radicals from your body, preventing oxidative damage and stress to your cells.

Thanks to that, you have a lower risk of developing several health conditions like heart disease, diabetes, and cancer.

The same antioxidants in walnuts also help prevent the oxidation of the ‘good’ cholesterol in your blood. This stops plaque buildup, lowering your risk of heart attacks and other cardiovascular conditions.

What’s more, eating walnuts can also promote a healthy gut. This is because walnuts are a great source of dietary fiber, about 2 grams in just one ounce.

This fiber helps feed the ‘good’ gut bacteria in your digestive tract, improving digestion and preventing constipation and other issues. Fiber also helps fill you up as you eat, which can contribute to healthy weight loss.

Are walnuts good for you?
Are walnuts good for you?

Plus, due to the presence of antioxidants and fiber, walnuts can even help you manage the symptoms of type 2 diabetes and reduce your risk if you are at a higher risk of developing it.

This is because eating walnuts doesn’t cause spikes in your blood sugar levels and doesn’t have a negative effect on insulin sensitivity.

So, including walnuts in your diet can bring you lots of benefits.

Conclusion

Walnuts can be a great addition to a low FODMAP diet as long as you consume them in moderation. In servings of about ten nut halves or 30 grams, you can safely eat these delicious and nutritious nuts.

What’s more, walnuts are rich in various vitamins and minerals as well as various powerful plant compounds that can greatly improve your health.

So, snacking on walnuts is a delicious way to stay healthy.

Sources: Nutrition Data and National Library of Medicine