Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
10 nuts, a small handful
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Low FODMAP at about ten nuts, the same practical limit as almonds. Hazelnut spreads are a different question, since the other ingredients usually decide the answer.
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Free download
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.