If you’re managing IBS or following a low FODMAP diet, you may be cautious about adding nuts to your meals. Pecans, with their buttery taste and rich nutrients, are a favorite among nut lovers—but do they fit into a low FODMAP lifestyle?
Let’s explore whether pecans are low FODMAP, what serving size is considered safe, and how to enjoy them without upsetting your is cornstarch low fodmap
digestive system.
What Are FODMAPs?
FODMAPs are types of fermentable carbohydrates that can trigger symptoms like bloating, gas, and discomfort—especially in people with Irritable Bowel Syndrome (IBS). The low FODMAP diet, developed by Monash University, helps reduce these symptoms by limiting foods high in:
Fructose
Lactose
Fructans
Galacto-oligosaccharides (GOS)
Polyols (like sorbitol and mannitol)
Are Pecans Low FODMAP?
Yes, but only in small amounts.
According to Monash University’s FODMAP guidelines:
10 pecan halves (about 20 grams) are low FODMAP
More than 40 grams becomes high in fructans, a type of FODMAP
????️ Safe Low FODMAP Serving:
10 halves = 20 grams = LOW FODMAP
Great for snacking, baking, or adding to salads
Why Portion Size Matters
While pecans are nutritious and full of healthy fats, eating too many can quickly lead to high FODMAP levels. Large servings contain fructans, which can ferment in the gut and cause:
Bloating
Cramping
Gas
Diarrhea
Always stick to recommended servings during the elimination phase.
How to Enjoy Pecans on a Low FODMAP Diet
Sprinkle 10 chopped pecan halves on oatmeal or lactose-free yogurt
Mix them with low FODMAP nuts like walnuts or peanuts for a trail mix
Add to roasted vegetables or a spinach salad for crunch
Use in baking — just control portion sizes per serving
Other Low FODMAP Nut Options
Here are a few nuts that are also low FODMAP in appropriate servings:
| Nut Type | Serving Size (Low FODMAP) |
|---|---|
| Walnuts | 30g (about 10 halves) |
| Peanuts | 32g (about 32 nuts) |
| Macadamia | 40g (about 20 nuts) |
| Pine nuts | 14g (about 1 tablespoon) |
Avoid: Cashews and pistachios – they are high in FODMAPs even in small amounts.
Final Thoughts
Are pecans low FODMAP? Yes—but only when eaten in moderation. Stick to 10 halves or 20 grams to safely include pecans in your low FODMAP diet. Their rich flavor and crunch can add variety to your meals without triggering IBS symptoms.
As always, test your own tolerance, especially after the elimination phase. Everyone's digestive system is different, and personalization is key to success on a FODMAP-friendly plan.
https://nutritdiet.com/pecan-low-fodmap/