Are chestnuts safe to eat if you’re following the low FODMAP diet? Here’s the answer…
Yes –chestnuts are safe to eat on a low FODMAP diet depending on portion size. A typical portion should not exceed 20 chestnuts, boiled (168g).
What serving size of chestnuts can be classed as low FODMAP?
A serving size of 168g (or 20 chestnuts, boiled) is low in FODMAPs and should be more tolerable for the vast majority of those with IBS. Larger servings over 295g (35 chestnuts) contain moderate amounts of Oligos-fructans and GOS, so intake should be limited.
Source: Monash University
Need more info on the FODMAP diet?
If you’re starting your journey on the low FODMAP diet, you’ll need to know what food is high FODMAP and what food is low FODMAP.
You’ll probably already have heard of the acronym FODMAP (Fermentable, Oligo-, Di-, Mono-saccharides and Polyols) in the context of irritable bowel syndrome (IBS).
Click here to check the low FODMAP food list for more information on other low/high FODMAP foods.
The low FODMAP diet involves cutting out all five families of fermentable carbohydrates: Fructans (wheat, rye, onions, garlic, various other grains and vegetables), Galacto-oligosaccharides (beans and pulses), Polyols (certain fruit, certain artificial sweetners), Fructose (various fruits, honey and agave nectar) and Lactose (animal milks, yoghurts and some cheeses).
Low FODMAP recipes
Cooking to suit a low FODMAP diet can be tricky at first, but I’ve created recipes for breakfast, lunch and dinner. There’s also a few baking recipes thrown there too! Cooking without high FODMAP foods is easy when you now how, so these recipes are a great place to start.
- Breakfast Frittata
- Chocolate Lava Cake
- Yorkshire Puddings
- Chicken Stew and Dumplings
- Low FODMAP Curry Powder
- Cream of Chicken Soup
- Herb-Crusted Cod and Tartar Sauce
- Chewy ginger biscuits
- Chinese Chicken Curry
4 IBS Hacks You Need To Know
Here’s 4 IBS hacks that have really helped me adjust to living with IBS. What are your best IBS hacks or ultimate tips? Let me know in the comments below!
Got any questions? Be sure to leave me a comment below…
