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Walnuts
Juglans regia
Low FODMAP
Protein Rich
Healthy Fats
Fresh whole and halved walnuts

FODMAP/SIBO Rating

Safe

Serving Size Consideration: A typical serving of walnuts

Safe Serving Size: A safe serving size for low FODMAP diet

Active Compounds: Walnuts contain primarily healthy fats and proteins with minimal fermentable carbohydrates

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: No

Specific symptoms: Generally well-tolerated with minimal digestive impact

Typical reaction time frame: Immediate to 2 hours if sensitivity exists

Individual variation: Some individuals may have nut allergies unrelated to FODMAPs

Safe Alternatives

pecans

Pecans

macadamia nuts

Macadamia nuts

pine nuts

Pine nuts

Substitution ratio: 1:1 substitution

Processing Effects

Roasting does not affect FODMAP content

Raw walnuts maintain their low FODMAP status

Stacking Considerations

Avoid combining with:

  • cashews
  • pistachios

Safe complementary foods: Can be safely combined with most low FODMAP foods including fruits and vegetables

Reintroduction Guidelines
  1. Start with 15g (5 walnut halves)
  2. If tolerated, increase to 30g after 24 hours
  3. Monitor for any symptoms for 48 hours

Signs of success: No digestive discomfort, bloating, or changes in bowel movements

Hidden Sources

Common products containing garlic:

  • walnut bread
  • walnut oil
  • baked goods
  • granola
  • trail mix

Alternative names: English walnuts, Persian walnuts, California walnuts

Individual Variables

Factors affecting tolerance:

  • Total fat intake
  • Chewing thoroughly
  • Individual nut tolerance
  • Time of day consumed

Tip: Start with small portions and chew thoroughly to aid digestion