tiger nuts
Nuts & Seeds
Trigger checker for tiger nuts
See tiger nuts rated across every trigger — FODMAP, histamine, salicylate, oxalate, tyramine and more — plus diet compatibility, all in one quick ingredient profile.
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Serving size, prep, and portion notes for tiger nuts
Tiger nuts are not nuts. They are small wrinkled tubers of Cyperus esculentus, a sedge, which means they contain no tree nut or peanut protein at all: that is why they show up in nut-free, gluten-free and dairy-free snacking, and why Spanish horchata de chufa is a nut-free horchata. The trade-offs are elsewhere. They are high in nickel (graded D), moderate in oxalate, and loaded with insoluble fibre and resistant starch, which is a genuinely fermentable combination and the usual reason a handful ends in gas and bloating.
Watch for
Botanically a tuber, not a nut, so tree nut and peanut allergy do not apply. The caveats are practical rather than botanical: tiger nuts are frequently packed on shared lines with real nuts, so check the allergen statement rather than assuming / Tiger nut allergy does exist independently, reported as part of pollen-food syndrome, so "not a nut" is not the same as "cannot cause a reaction". Itchy mouth or throat after tiger nuts in someone with pollen allergy is a recognised pattern / High in nickel (graded D). Unusual for a root vegetable and worth logging if you are running a low-nickel elimination, since tiger nuts are exactly the food people add when they cut out nuts / Very high fibre with a big resistant starch fraction, plus moderate FODMAP, fructan and GOS grades. This is prebiotic behaviour by design, which is great for the microbiome and unpleasant if you have IBS or SIBO. Soaking or lightly roasting them, and building the portion up slowly, is the standard fix / Moderate oxalate (graded C). Not the extreme end that sesame or almonds occupy, but not the free pass the "just a root vegetable" framing implies
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FAQ
What does the FODMAP rating mean for tiger nuts?
Medium FODMAP: portion size matters more than the ingredient itself.
Is tiger nuts generally well tolerated?
Nickel (High) and Oxalates (Moderate) Start with those if you react.
What should I check next?
Compare within the Nuts & Seeds group.