Are Cashews Low FODMAP?

Are Cashews Low FODMAP?

Cashews are only low FODMAP at a very small serving of 2-3 nuts (3g). This is one of the most restrictive nut servings on the low FODMAP diet. At just 3-4 nuts (4g), cashews become moderate FODMAP, and at a typical snack serving of 20 nuts (30g), they are high FODMAP due to their content of GOS and fructans.

Safe Serving Size

According to Monash University, raw shelled cashews are only safe at 2-3 nuts. This tiny serving makes cashews impractical for most people as a primary snack or protein source on a low FODMAP diet.

Why Are Cashews So Restricted?

Cashews contain high levels of GOS (galacto-oligosaccharides) and fructans, which are:

• Concentrated oligosaccharides - Cashews have more FODMAPs per gram than most other nuts
• Rapidly accumulating - FODMAPs add up very quickly with each additional cashew
• Highly fermentable - Cause significant gas, bloating, and discomfort
• Common triggers - Many IBS sufferers report symptoms from cashews

Unlike peanuts or walnuts, which have generous low FODMAP servings, cashews pack a lot of FODMAPs into a small volume. The difference between “low” and “high” FODMAP is just 17-18 cashews.

Why cashews are different:

• They’re technically a seed, not a true nut
• Higher carbohydrate content than many tree nuts
• Contain more short-chain carbohydrates (FODMAPs)
• Processing doesn’t reduce FODMAP content significantly

Cashew Products to Avoid

Most cashew-based products are high FODMAP:

Cashew butter, cream, and cheese alternatives are popular in vegan cooking, but they’re not suitable for the low FODMAP diet due to their concentrated cashew content. Even a small amount of cashew butter will contain many more cashews than the safe 2-3 nut serving.

Cashews vs. Other Nuts

Cashews are by far the most restricted nut on the low FODMAP diet:

If you enjoy nuts as snacks, almost any other nut is a better choice than cashews on a low FODMAP diet.

Tips for Managing Cashews on Low FODMAP

If you really love cashews, here’s how to include them safely:

• Count precisely - Exactly 2-3 cashews, no more
• Use as garnish - Sprinkle 2-3 crushed cashews on a salad or stir-fry
• Add flavor, not volume - Think of cashews as a flavoring, not a snack
• Don’t eat them alone - 2-3 cashews won’t satisfy hunger; combine with other foods
• Avoid during elimination - Consider skipping cashews entirely during the elimination phase
• Save for reintroduction - Test your personal tolerance once your symptoms are stable

Better Alternatives to Cashews

If you’re looking for creamy nuts or nut-based products:

For Snacking

• Macadamia nuts - 20 nuts, very creamy and satisfying
• Walnuts - 15 halves, good texture
• Pecans - 20 halves, rich and buttery
• Peanuts - 32 nuts (2 tablespoons), good crunch

For Creamy Sauces and Cheese

• Macadamia cream - Blend macadamias for a cashew cream alternative
• Sunflower seed butter - Low FODMAP at 2 tablespoons
• Tahini - Sesame seed paste, low FODMAP at 2 tablespoons
• Almond milk + cornstarch - For cream sauces (in moderation with almond products)
• Coconut cream - Rich and creamy, low FODMAP

For Nut Milk

• Almond milk - Most brands are low FODMAP
• Macadamia milk - Creamy alternative
• Coconut milk - Low FODMAP in appropriate servings
• Rice milk - Low FODMAP option

Roasted vs. Raw Cashews

Both roasted and raw cashews have similar FODMAP content:

• Raw cashews - 2-3 nuts is safe
• Roasted cashews - 2-3 nuts is safe
• Salted - Fine if you’re okay with sodium
• Flavored - Check for high FODMAP seasonings (garlic, onion, honey)

Roasting doesn’t significantly reduce FODMAP content, so the 2-3 nut limit applies regardless of preparation.

Activated Cashews

Some people wonder if “activated” (soaked and dehydrated) cashews are lower in FODMAPs:

• Similar FODMAP content - Activation doesn’t meaningfully reduce GOS and fructans
• Same serving limit - Still only 2-3 nuts
• May be easier to digest - Some people report better tolerance
• Not a solution - Don’t expect significantly different results

If you want to try activated cashews, they may help slightly with digestibility, but they won’t transform cashews into a generous low FODMAP nut.

Cashews in Mixed Nuts

Be extremely cautious with mixed nut products:

• Trail mix - Often contains many cashews; pick them out or avoid
• Mixed roasted nuts - Count the cashews separately
• Nut blends - Cashews are often included for their creamy sweetness
• Energy bars - Many contain cashew butter as a binder

If eating mixed nuts, remove the cashews first or ensure you’re only eating 2-3 total cashews along with your other nuts.

Why Cashews Are Popular Despite FODMAPs

Cashews are incredibly popular in modern cooking because they:

• Have a mild, sweet flavor
• Create creamy textures when blended
• Are softer than most nuts
• Work well in vegan cheese and cream recipes
• Are widely available and reasonably priced

Unfortunately, these same properties make them concentrated in carbohydrates (including FODMAPs), which is why they’re so problematic for IBS.

Reintroduction Phase

During reintroduction, test cashews to find your personal threshold:

1. Start with 2-3 cashews - Confirm tolerance at the low FODMAP serving
2. Wait 3 days - Monitor for bloating, gas, or other symptoms
3. Try 5 cashews - This moderate serving will test your response
4. Wait 3 days - Assess symptoms
5. Try 10 cashews - A larger test serving
6. Find your limit - Note the amount that triggers symptoms

Important: Many people with IBS react to cashews at relatively small servings. Don’t be surprised if you can only tolerate the 2-3 nut serving, or if you can’t tolerate cashews at all.

The Psychology of Restriction

The 2-3 cashew limit can be frustrating:

• It’s not satisfying - Too small to feel like a real snack
• Hard to measure - Tempting to eat “just one more”
• Feels unfair - Other nuts are much more generous
• Creates cravings - Restriction can increase desire

Practical advice: If the 2-3 nut limit feels too restrictive and triggers overeating, it may be better to avoid cashews completely during the low FODMAP diet. Choose nuts you can eat more freely instead.

Cashew-Free Recipe Adaptations

Convert cashew-based recipes to low FODMAP versions:

Cashew cream → Macadamia cream

• Replace cashews with macadamias 1:1
• Blend with water to desired consistency

Cashew cheese → Almond feta

• Use almonds (measured carefully) or firm tofu as a base

Cashew butter smoothie → Peanut butter smoothie

• Substitute peanut butter (2 tablespoons, low FODMAP)

Cashew stir-fry → Peanut stir-fry

• Use peanuts instead (much more generous serving)

The Bottom Line

Cashews are only low FODMAP at an extremely restricted serving of 2-3 nuts (3g), making them one of the least practical nuts for a low FODMAP diet. They contain high levels of both GOS and fructans that accumulate very quickly. At just 3-4 nuts, they become moderate FODMAP, and at a typical snack serving of 20 nuts, they’re high FODMAP. Cashew butter, cashew cream, and cashew-based cheese alternatives are all high FODMAP and should be avoided. For better alternatives, choose macadamias (20 nuts), walnuts (15 halves), pecans (20 halves), or peanuts (32 nuts/2 tablespoons), all of which have much more generous low FODMAP servings.