Are cashews low FODMAP?
High FODMAP, usually limited
Cashews are high FODMAP and are usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Good to know
Cashews are high FODMAP because they contain GOS and fructans. They also turn up in less obvious places, such as vegan cheeses, creamy sauces and many snack bars.
Macadamias, walnuts, pecans and peanuts are lower FODMAP choices for snacking. For creamy sauces, try coconut cream instead of soaked cashews.
Cashews on a low FODMAP diet
- Leave cashews out during the elimination phase, which usually lasts two to six weeks.
- Use one of the lower-FODMAP swaps below instead.
- High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.
Which FODMAPs are in cashews
GOS: GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating. Read more about foods that cause bloating.
Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.
Low FODMAPOther nuts
Moderate FODMAPCommon questions
Are cashews low FODMAP?
Cashews are high FODMAP and are usually limited during the elimination phase. They contain GOS and fructans.
Which FODMAPs are in cashews?
Cashews contain GOS and fructans. GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating.
Can I have cashews during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
What can I use instead of cashews?
Lower-FODMAP options include walnuts, peanuts, macadamia nuts and pecans.
How do I test cashews during reintroduction?
Cashews belong with the GOS group, which is often tested with canned, rinsed chickpeas or lentils. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Cashews in our guides
Category
Nuts, Seeds & Oils · Nut
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
Scan any food label in seconds
The Stummy app scans barcodes and breaks down every ingredient by FODMAP type, so you always know what you're eating.
