Low-FODMAP Diet Servings for Legumes and Nuts

Best serving sizes for legumes on a low FODMAP diet?

Low FODMAP Beans / Nuts Servings

• Poppy seeds
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• LSA (linseed, sunflower & almond
• Tempeh (plain)
• Tofu (firm/hard only)
• Sprouted mung beans
• Egg replacer

BE MINDFUL OF PORTION SIZES

• 24g almond meal
• 20g almond butter
• 12g almonds
• 15g activated cashews
• 15g hazelnuts
• 15g flaxseeds / linseeds
• log caraway seeds
• 50g cooked mung beans
• 35g cooked adzuki beans
• 40g cooked black beans

AVOID COMPLETELY

• Cashews
• Pistachios
• Cooked borlotti beans
• Cooked broad beans
• Textured vegetable protein (TVP)
• Falafel
• Fava beans
• Navy Beans
• Baked beans
• Red kidneu beans
• Sou beans
• Split peas
• Silken tofu