Cashew

Why cashew is rated low

At the tested serving of 10 nuts (12g), cashews come in low FODMAP, and the record raises no FODMAP subgroup for them at that amount. That serving is doing a lot of work, though. Ten counted nuts is the only amount with published data behind it, and cashews are rarely eaten that way: they get poured into a bowl, tossed through a stir fry by the cupful, or soaked and blended into a sauce. Beyond 10 nuts (12g) the data simply stops, so a bigger helping is untested rather than cleared.

What changes your risk

• The count is the rating 10 nuts (12g) is low. Cashews are soft, mild and easy to eat quickly, so the gap between the tested serving and what actually ends up eaten is wider here than with most snacks.
• Blended and soaked cashews Creamy cashew sauces, dips and dairy-free cheeses use far more than 10 nuts (12g) per portion, and soaking, blending and cooking do not lower FODMAP content. The amount in the blender is the amount you are eating.
• The rest of the meal counts A low rating applies to one serving, not to the meal around it. Cashews scattered through a dish that already includes several other counted servings add to the day's total FODMAP load, so they sit best in a meal that is otherwise straightforward.
• Seasoned and coated versions Plain nuts are what was tested. Salt and pepper, chilli, honey roasted and barbecue cashews can carry onion powder, garlic powder or honey, and takeaway cashew dishes are usually built on a sauce with onion and garlic in it.
• Roasting does not change the nut Heat does not destroy FODMAPs, so raw and roasted cashews sit in the same place. What changes the picture is what is added to them or how many go in.

What else works

For a nut with a similar snacking role, peanuts, walnuts, macadamias, pecans and pumpkin seeds are all reliable low FODMAP choices at sensible servings, and rotating between them keeps any one of them from carrying the whole week. Pistachios are the close cousin to leave out, since they are not a low FODMAP option at ordinary servings even though they sit beside cashews in every mixed nut bowl. When the job is creaminess rather than crunch, the answer is usually not another nut: lactose-free milk or yoghurt, hard cheeses such as cheddar, parmesan and swiss, or a blended base of firm tofu and garlic-infused oil will give a sauce body without relying on a large quantity of nuts.

How to keep it low

Portion cashews out of the bag once rather than deciding in the moment, because 10 nuts (12g) counted into a small container is the difference between the tested serving and a vague helping. In cooking, treat them as a finishing garnish scattered over a stir fry, a rice dish or a salad rather than a base ingredient, since a recipe that calls for cashews by the cup is working in a different league from the tested serving. Buy plain and unsalted where you can and read the ingredient list on anything flavoured or honey roasted. When ordering out, a cashew dish is usually built on a sauce with onion and garlic, so the nuts are rarely the deciding factor on that plate.

Common questions

how many cashews can i eat on a low fodmap diet

The tested serving is 10 nuts (12g), which is low FODMAP. Nothing larger has been tested, so there is no published amount beyond that to rely on.

are cashews low fodmap

At 10 nuts (12g) they are, and the record raises no FODMAP subgroup for them at that serving. That is a counted serving rather than a general green light for cashews in any quantity.

can i make a creamy cashew sauce on a low fodmap diet

A blended cashew sauce uses far more than 10 nuts (12g) per portion, and soaking or blending does not reduce FODMAP content. For creaminess, lactose-free milk or yoghurt, a hard cheese such as parmesan, or a blended firm tofu base are more dependable.

are pistachios a good swap for cashews

No. Pistachios are not a low FODMAP choice at ordinary servings. Peanuts, walnuts, macadamias, pecans and pumpkin seeds are the better rotation.