Is cashew low FODMAP?
No. Cashews are high FODMAP because they contain both fructans and GOS. Macadamias, peanuts and walnuts are low FODMAP swaps.
Main FODMAP group: Fructans, GOS (galacto-oligosaccharides)
Monash University names cashews and pistachios as the nuts high in both fructans and GOS. That makes them two of the few nuts to avoid during the elimination phase.
Where cashews hide
Cashews are a base for many vegan cheeses, creamy sauces, dairy-free desserts and energy balls. They also appear in mixed nut packs, trail mix and many curries and stir-fries.
Low FODMAP nuts
Macadamias, peanuts and walnuts are on Monash’s low FODMAP list, and most seeds are low FODMAP too. Almonds are fine in a small handful. For a spread, plain peanut butter is low FODMAP while cashew butter is not.
Two groups at once
Because cashews contain two FODMAP groups, a reaction to them does not tell you which group is responsible. Test fructans and GOS separately during the reintroduction phase.
Low FODMAP swaps
- Macadamias
- Peanuts
- Walnuts
- Pumpkin seeds (pepitas)