🥬 Pine Nuts
Pine nuts, also known as pignoli, pinoli, or pine kernels, are the edible seeds harvested from pine cones of various pine tree species. These small, elongated, ivory-colored nuts have a delicate, buttery flavor and soft texture that makes them a prized ingredient in Mediterranean, Middle Eastern, and Southwestern cuisines. Most commonly recognized as the star ingredient in traditional pesto sauce, pine nuts are also used to add richness to salads, pasta dishes, baked goods, and grain-based recipes. From a Low FODMAP perspective, pine nuts are considered a safe choice for those managing IBS and digestive sensitivities. According to Monash University testing, pine nuts contain low levels of FODMAPs and can be enjoyed in reasonable portions without triggering symptoms. This makes them an excellent option for adding healthy fats, protein, and a luxurious texture to Low FODMAP meals when other nuts may need to be limited. Nutritionally, pine nuts are exceptionally rich in heart-healthy monounsaturated fats, particularly pinolenic acid, which may help promote satiety and support cardiovascular health. They're an excellent source of vitamin E, a powerful antioxidant that supports immune function and skin health. Pine nuts also provide significant amounts of magnesium, zinc, and iron—minerals that are particularly important for individuals with IBS who may have compromised nutrient absorption. Additionally, they contain vitamin K for bone health and B vitamins for energy metabolism. When cooking with pine nuts, toasting them lightly in a dry pan enhances their natural nutty flavor and adds aromatic depth to dishes. However, watch them carefully as they can burn quickly due to their high oil content. Store pine nuts in an airtight container in the refrigerator or freezer to prevent rancidity, as their oils can spoil faster than other nuts at room temperature. While pine nuts are more expensive than many other nuts, a little goes a long way in terms of flavor impact, making them a worthwhile investment for Low FODMAP cooking.
Porção segura
1 tablespoon (15g) per serving
🔬 Nota cientÃfica
Monash University has tested pine nuts and confirmed they are low in FODMAPs at a serving size of 1 tablespoon (15g). Pine nuts contain minimal amounts of oligosaccharides (fructans and GOS), which are the primary FODMAP carbohydrates found in many other nuts. Their low FODMAP status makes them suitable for the elimination phase of the Low FODMAP diet. Unlike cashews and pistachios which contain higher levels of GOS, or almonds which become moderate FODMAP in larger portions, pine nuts remain low FODMAP even at typical serving sizes used in cooking. The high fat content and low carbohydrate profile of pine nuts contributes to their favorable FODMAP status, as FODMAPs are carbohydrate-based compounds. Individuals can confidently incorporate pine nuts into Low FODMAP meals without the need for strict portion monitoring, though as with all foods, moderation is recommended for overall dietary balance.