Overview
About Pistachios
Pistachios look like a safe snack nut, but they are one of the few nuts Monash rates high FODMAP: even a small handful is high in galacto-oligosaccharides (GOS), the same bean-family carbohydrate that causes gas and bloating.
On top of that they run high in oxalate, high in salicylates and high in nickel, so pistachios trip more trigger wires than almost any other nut.
Sensitivities
How Pistachios scores
Watch for
What trips people up
- High in GOS, so a normal handful can bloat and gas a sensitive gut even though most nuts are low FODMAP
- High in oxalate, which matters if you form kidney stones or are keeping oxalate low
- High in salicylates, a common trigger for people who react to aspirin or salicylate-rich foods
- High in nickel, so they are worth watching if you have systemic nickel allergy (SNAS)
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Pistachios
Are pistachios low FODMAP?
No. Pistachios are one of the very few nuts Monash rates high FODMAP. They are high in galacto-oligosaccharides (GOS), the same carbohydrate that makes beans gassy, so even a small serve can cause bloating. Macadamias, pecans and walnuts are low FODMAP nuts you can eat instead.
Why do pistachios bloat me when other nuts do not?
Most nuts are low FODMAP, but pistachios (and cashews) are high in GOS. GOS is fermented in the large intestine, which produces gas, so pistachios bloat a sensitive gut in a way almonds or walnuts usually do not.
Are pistachios high in oxalate?
Yes, pistachios are graded high in oxalate, so they are worth limiting if you are prone to calcium-oxalate kidney stones or following a low-oxalate plan. Macadamia nuts are a lower-oxalate snack.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.