Cashews aren’t actually nuts. They seeds from the base of the cashew apple, which coincidentally, it’s really a true fruit. So with all the confusion over whether a cashew is a nut, or not, and whether, the cashew apple is a fruit or not, are cashews low FODMAP?
Cashews have been tested by the Monash University, and are high FODMAP in a full serve of 20 cashews. They have a high oligos content, and even in a half serve of 10 cashews are still high FODMAP.
Activated cashews are cashews that have been soaked in a salt water solution, drain and dehydrated. Activated cashews, and in fact any activated nut or seed is easier to digest than the regular variety. Some people activate nuts and seeds themselves, but this is time consuming, and they are quite readily available anyway.
According to the Monash University app, a full serve of activated cashews is 20 cashews, which is high FODMAP due to the Oligos content. A half serve of 10 cashews is low FODMAP, and should be tolerated by most people.
Cashew butter is a flavorful spread made from raw or roasted cashews. The team at FODMAP Friendly tested it and found that a serving size of 10 grams is low FODMAP. You can buy cashew butter or you can make your own.
If you don’t like cashews, or if they don’t agree with you, there are alternatives. Peanuts are low FODMAP, and a full serving size is 32 nuts. Almonds are also low FODMAP in a half serve of 10 nuts. Macadamia nuts are low FODMAP in a serving of 20 nuts. Chestnuts are low FODMAP in a serve of 25 nuts. Pecans are low FODMAP in a serving size of 8 pecan halves, and walnuts are low FODMAP in a serving size of 10 walnut halves.
Almond butter is low FODMAP in a serving of one tablespoon, although it becomes high FODMAP in a serve of three tablespoons. Peanut butter is low FODMAP in a serve of two tablespoons, but also becomes high FODMAP in a three tablespoon serve.
Almost every recipe containing cashews ends up being a high FODMAP dish. You can substitute the cashews for a low FODMAP alternative such as peanuts, or pine nuts.
This is one of the few cashew recipes that isn’t high FODMAP. Cashew butter is low FODMAP in small amounts, but it can become high FODMAP if not eaten in moderation. This recipe makes a jar of cashew butter, tastes delicious and is incredibly simple to make.
2 cups of lightly roasted cashews
A pinch of salt
- Put the cashews in a strong blender, or a food processor.
- Add a pinch of salt.
- Blend on high for around ten minutes, until the cashews have a smooth consistency.
- Transfer to a jar. The butter will look a little like liquid at this stage.
- Refrigerate overnight, until the butter has firmed up.