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Pistachios
Pistacia vera
Tree Nut
Moderate FODMAP
Protein Rich
Raw pistachios in and out of shell

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: A typical serving of pistachios is around 30g (approximately 49 kernels)

Safe Serving Size: For those following a low FODMAP diet, limit intake to 30 pistachios (approximately 18g)

Active Compounds: Fructans and GOS (Galacto-oligosaccharides)

Fermentation Level:
Moderate

Digestive Impact

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

Specific symptoms: Bloating, gas, and abdominal discomfort

Typical reaction time frame: Usually within 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

pumpkin seeds

Pumpkin seeds

sunflower seeds

Sunflower seeds

pine nuts

Pine nuts

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Roasting does not significantly affect FODMAP content

Salt content doesn't impact FODMAP levels

Stacking Considerations

Avoid combining with:

  • cashews
  • almonds
  • macadamia nuts

Safe complementary foods: Can be safely combined with low FODMAP proteins and vegetables

Reintroduction Guidelines
  1. Start with 6 pistachios (15g)
  2. If tolerated, increase to 12 pistachios (30g) after 3 days
  3. Monitor symptoms for 24-48 hours after each serving

Signs of success: No significant digestive symptoms within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • trail mix
  • baked goods
  • ice cream toppings
  • Middle Eastern desserts

Alternative names: green nuts, pistachio nuts, pistacia

Individual Variables

Factors affecting tolerance:

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

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