Overview
About Cashew nuts
As a snack, cashew nuts are the highest-FODMAP nut you can grab: Monash rates even 10 nuts high FODMAP, driven by both fructans and a very high GOS load.
That is why a handful of cashews bloats people who tolerate almonds or macadamias fine. They also run high in nickel and rate poorly for SIBO, so cashew nuts are an easy trap when you are snacking to trigger-test.
Sensitivities
How Cashew nuts scores
Watch for
What trips people up
- One of the highest-FODMAP nuts, high in both fructans and GOS, so a small handful can bloat a sensitive gut
- Even 10 cashews are enough to cross into a high-FODMAP serve, unlike most snack nuts
- Poor for SIBO, since the fermentable carbohydrates feed bacterial overgrowth
- High in nickel, worth noting if you have systemic nickel allergy
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Cashew nuts
Are cashew nuts high FODMAP?
Very. Cashews are among the highest-FODMAP nuts, high in both fructans and GOS, and Monash flags even a 10-nut serve as high FODMAP. For a low-FODMAP handful, coconut flakes, chia seeds and flax seeds are the safe picks.
How many cashews can I eat on low FODMAP?
Practically none as a snack. Because cashews are high in both fructans and GOS, even a small handful is a high-FODMAP serve, which is unusual for a nut. Most low-FODMAP eaters swap to coconut flakes or a scatter of seeds rather than trying to portion cashews down.
Why do cashews bloat me but almonds do not in small amounts?
Cashews carry a much heavier FODMAP load than most nuts, combining fructans and GOS, both of which ferment in the gut and produce gas. Almonds are only high FODMAP in larger portions, whereas cashews tip over at a snack-sized handful.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.