Nuts and seeds are one of the best things you can add to your diet as a nutrition booster. They’re a good source of fibre, provide healthy fats, can boost the protein content of snacks and meals, and provide essential minerals. Some people avoid nuts and seeds because of their fat content, but eating nuts and seeds on a daily basis has actually been shown to assist weight management.
Let’s talk FODMAPs
While nuts and seeds are very healthy ingredients, not all of them are low FODMAP so some restrictions are needed for people following a low FODMAP diet. That’s because the beneficial fibre they contain, particularly oligosaccharides, can be fermented to cause bloating and gas. Because of this, it’s recommended you don’t eat more than 2 tbsp or 30g of nuts in a single sitting.
Some nuts though are only low FODMAP if eaten in smaller servings, such as almonds and hazelnuts, both of which should be restricted to 10 nuts per serve. And then there are other nuts that are best avoided altogether, especially during the initial restriction period, including pistachios and cashews. But the good news is that there’s still several nuts, and most seeds, that are low FODMAP in a standard serving size.
What’s the best way to eat nuts and stay low FODMAP?
Honestly, any way that you want to. I happily munch on my 10 little almonds along with a piece of fruit, or I spread a nut butter on my toast, such as this Roasted Macadamia, Walnut and Maple Butter. But I also like to eat nuts and seeds on my porridge each morning because they add lots of texture and crunch, as I’ve explained in this recipe for Tropical Porridge.
While it may seem safer to stick with one type of nuts or seeds, the fact is that eating a mixture of nuts and seeds is better for you nutritionally because it provides a greater variety of nutrients. As a bonus, the combination of flavours and textures also makes it more interesting. So I’ve developed this Low FODMAP Nut and Seed Sprinkle that contains a variety of nuts and seeds and is delicious.
The best part is that this recipe requires no cooking, just chopping and mixing. Then when you’ve made up a batch, pop it in a container and stick it in the fridge so it’s ready for whenever you want to enjoy it.
How do you use this nut and seed sprinkle?
- My favourite way to use this is to sprinkle 2 spoonfuls over the top of porridge, sometimes with a serving of low FODMAP fruit. It adds a lovely crunch and boosts the protein and fibre of my breakfast, and helps to keep me more regular.
- If you don’t want crunchy porridge, add the nut and seed sprinkle while the oats are cooking to soften them up.
- Make your breakfast cereal considerably healthier by sprinkling over a couple of spoonfuls.
- Boost your snacks by adding a serving to low FODMAP lactose-free yoghurt, with some low FODMAP fruit.
- Add to baked goods such as muffins or banana bread – although you may need to add a little more liquid since the chia and linseed will absorb some of it.
- Sprinkle on tops of muffins or loaves before cooking for a crunchy topping.
- Add to a smoothie – you’ll need to use a high-powered blender though to prevent your smoothie from having chunky bits.
An easy no-cook recipe for a low FODMAP nut and seed sprinkle that you can use to boost the nutrition of your diet. Also gluten-free and dairy-free.
- 1/2 cup walnuts
- 1/2 cup macadamias
- 1/4 cup Brazil nuts
- 1/4 cup hazelnuts
- 1/4 cup flaked almonds
- 1/2 cup sunflower seeds
- 1/2 cup pepitas (pumpkin seeds)
- 1/4 cup chia seeds
- 1/4 cup ground linseed (flaxseed)
- 1/2 cup unsweetened shredded coconut
- Chop the walnuts, macadamias, Brazil nuts and hazelnuts into fairly small pieces. I like to do this by hand with a heavy knife so the nuts are still chunky enough to provide a crunchy texture. But you could use a food processor to grind them finer if you preferred.
- Grab a medium bowl and add the chopped nuts and the rest of the ingredients. Mix to combine.
- Transfer the nut and seed mixture to an airtight container and store in the fridge for up to 3 months.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free and dairy-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Note that almonds and hazelnuts are both moderate FODMAP ingredients, so it’s important that you don’t alter the ingredient ratios for these two nuts or you may make the resulting mix high in FODMAPs.
Low FODMAP Portion
- Serving Size: 2 tbsp or 30g