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Cashews
Anacardium occidentale
Tree Nut
Moderate FODMAP
Protein Source
Raw cashew nuts

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: A typical serving of cashews is around 30g (approximately 18 cashews)

Safe Serving Size: For those following a low FODMAP diet, limit intake to 10g (approximately 6 cashews) per serving

Active Compounds: GOS (Galacto-oligosaccharides) and Fructans

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Can be problematic in larger portions

Specific symptoms: Bloating, gas, and abdominal discomfort may occur with overconsumption

Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

macadamia nuts

Macadamia nuts

pine nuts

Pine nuts

pumpkin seeds

Pumpkin seeds

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Roasting does not significantly affect FODMAP content

Raw and roasted forms have similar FODMAP levels

Stacking Considerations

Avoid combining with:

  • pistachios
  • almonds
  • chickpeas
  • lentils

Safe complementary foods: Can be safely combined with low FODMAP fruits and vegetables like cucumber, orange, and carrot

Reintroduction Guidelines
  1. Start with 5-6 cashews (15g)
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 10 cashews
  4. Maximum test portion should not exceed 15 cashews (45g)

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • cashew butter
  • vegan cheese
  • trail mix
  • energy bars
  • Asian stir-fries

Alternative names: cashew paste, cashew cream, cashew milk, cashew flour

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Individual FODMAP tolerance

Tip: Keep a food diary to track your personal tolerance levels