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Pine Nuts
Pinus edulis
Low FODMAP
Protein Rich
Healthy Fats
Raw pine nuts

FODMAP/SIBO Rating

Safe

Serving Size Consideration: A typical serving of pine nuts is 2 tablespoons

Safe Serving Size: Pine nuts are generally safe up to 1/4 cup per serving on a low FODMAP diet

Active Compounds: Pine nuts contain primarily healthy fats, proteins, and minimal fermentable carbohydrates

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Generally well-tolerated

Specific symptoms: Rarely causes digestive issues when consumed in recommended portions

Typical reaction time frame: If reactions occur, typically within 2-4 hours of consumption

Individual variation: Some individuals may have nut sensitivities independent of FODMAP content

Safe Alternatives

pumpkin seeds

Pumpkin seeds

sunflower seeds

Sunflower seeds

chia seeds

Chia seeds

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Roasting does not affect FODMAP content but may enhance digestibility

Raw pine nuts maintain their original FODMAP levels and nutritional properties

Stacking Considerations

Avoid combining with:

  • macadamia nuts
  • cashews
  • pistachios

Safe complementary foods: Can be safely combined with most low FODMAP foods, particularly good with fresh herbs and vegetables

Reintroduction Guidelines
  1. Start with 1 tablespoon (15g) of pine nuts
  2. If well tolerated, increase to 2 tablespoons (30g) after 24 hours
  3. Monitor for any symptoms for 48 hours

Signs of success: No digestive discomfort, bloating, or changes in bowel movements within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • pesto
  • trail mix
  • granola
  • salad toppings

Alternative names: pignoli, pinon nuts, cedar nuts

Individual Variables

Factors affecting tolerance:

  • Overall nut tolerance
  • Portion size consumed
  • Individual digestive sensitivity
  • Preparation method

Tip: Start with small portions and gradually increase while monitoring tolerance