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Are Macadamia Nuts Low FODMAP? A Simple Guide for
Are Macadamia Nuts Low FODMAP? A Simple Guide for
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nutritdiet
2 posts
May 13, 2025
7:31 PM
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Nuts are healthy, right? They're full of good fats, vitamins, and crunch. But if you have IBS or a sensitive stomach, you may wonder which ones are safe. That brings us to an important question: macadamia nuts fodmap are they low or high?
Let’s explore the answer step by step. We’ll also give you some tips for enjoying macadamia nuts without discomfort.
What Does FODMAP Mean?
Before we dive deeper, let’s review the basics. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are types of carbs that some people can’t digest well.
When these carbs aren’t digested, they move to the large intestine. There, they ferment and produce gas. This can lead to bloating, pain, and changes in bowel habits.
So, a low FODMAP diet helps control IBS by reducing those hard-to-digest carbs.
Are Macadamia Nuts Low FODMAP?
The good news is yes! Macadamia nuts are low FODMAP in small servings. According to Monash University, a serving of 20 macadamia nuts (about 40 grams) is considered safe.
This is great because macadamias are rich in monounsaturated fats, which are heart-friendly. They’re also less likely to cause bloating compared to other nuts like cashews or pistachios, which are high in FODMAPs.
Why Serving Size Matters
Even low FODMAP foods can become high FODMAP if eaten in large quantities. The same goes for macadamia nuts.
Here’s the rule:
Stick to 20 nuts (40g) or less.
Avoid snacking mindlessly.
If you go beyond that, you might risk discomfort—even from low FODMAP foods.
Compare with Other Nuts
Let’s see how macadamia nuts compare to other common nuts:
Nut Type Low FODMAP Serving High FODMAP Serving
Macadamia Nuts 20 nuts (40g) Over 40g may trigger
Almonds 10 nuts (12g) Over 20g = high FODMAP
Cashews Not low FODMAP High FODMAP at any level
Peanuts (unsalted) 32 nuts (28g) Safe in normal servings
Pistachios High FODMAP Best to avoid
So yes, macadamia nuts are one of the safest options for IBS-friendly snacking.
Tips for Eating Macadamia Nuts Safely
To enjoy macadamia nuts without triggering symptoms:
Stick to 20 nuts or fewer.
Choose unsalted, plain varieties.
Avoid macadamia nut butter with added ingredients.
Pair them with other low FODMAP snacks like strawberries or rice cakes.
These small tips can make a big difference for gut health.
What About Roasted Macadamias?
Good question. Roasted macadamia nuts are still low FODMAP—if they don’t include garlic, onion powder, or honey.
Always read the label. Added flavorings can sneak in high FODMAP ingredients. Go for plain or lightly salted versions.
Macadamia Nuts in Recipes
You don’t need to eat macadamia nuts plain. Try these FODMAP-friendly ways to include them:
Sprinkle on oatmeal or lactose-free yogurt
Blend into a smoothie (small amount)
Add to a homemade trail mix with pumpkin seeds and dried cranberries (check labels!)
Use as a topping for stir-fried veggies
Just remember: keep total nut quantity small per meal.
Are Macadamia Nut Products Safe?
There are a few products made from macadamia nuts, like:
Macadamia nut milk – Usually low FODMAP in 1 cup (250ml) if unsweetened
Macadamia nut oil – Safe and great for cooking
Macadamia butter – Watch out for added sweeteners or high-FODMAP fillers
Always read labels before buying.
Conclusion
So, is macadamia nuts fodmap safe for a low FODMAP diet? Yes! These nuts are naturally low in FODMAPs when eaten in the right portion—up to 20 nuts.
They’re one of the best nut options for people with IBS. But as always, moderation is key. Stick to the serving size, check for added ingredients, and you’re good to go.
FAQs
1. How many macadamia nuts are low FODMAP?
Up to 20 macadamia nuts (about 40g) are safe on a low FODMAP diet.
2. Can macadamia nut milk be high FODMAP?
Not usually. Most unsweetened versions are low FODMAP, but check the label.
3. Are macadamia nuts better than almonds for IBS?
Yes, because they have a larger safe serving size and lower FODMAP content.
4. What happens if I eat too many macadamia nuts?
You may experience bloating, gas, or discomfort due to FODMAP stacking.
5. Can I eat macadamia nuts every day?
Yes, if you stay within the recommended serving size and rotate with other snacks.
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