Are Cashews Good for IBS? (Expert Answer)

Short Answer: Cashews are good for IBS. Because they have healthy fats, protein, and magnesium, and they are low-FODMAP foods. They can help reduce inflammation, support gut health, repair intestinal lining, ease cramps, and prevent gas, bloating, and diarrhea.

IBS is a condition that affects your digestive system.

In IBS, your body has abnormal contractions and nerve signals in your intestines, which can cause pain, bloating, gas, diarrhea, or constipation.

This can lead to various health problems, such as malnutrition, dehydration, anxiety, and depression.

One of the key factors in managing IBS is diet.

What you consume can affect your gut bacteria, inflammation, and bowel movements, which can impact your IBS symptoms and overall health.

To effectively manage IBS, you should consume fiber-rich foods like fruits, vegetables, and whole grains, and avoid fat-rich foods like fried foods, cheese, and butter.

Fiber can help regulate your bowel movements and prevent constipation or diarrhea, while fat can trigger or worsen your symptoms.

Now, cashews are seeds of the cashew tree, which are commonly eaten as snacks or used in cooking.

People usually roast, salt, or flavor them, or grind them into a paste or butter.

Cashews are good for IBS because they contain healthy fats, protein, and magnesium.

Healthy fats can help reduce inflammation and support your gut health, protein can help repair your intestinal lining and prevent muscle loss, and magnesium can help relax your intestinal muscles and ease cramps.

One ounce (28 grams) of cashews can give you 12 grams of fat (18% of your daily needs), 5 grams of protein (10% of your daily needs), and 82 mg of magnesium (20% of your daily needs).

Healthy fats can positively affect IBS by modulating your immune system and reducing oxidative stress.

Protein can positively affect IBS by enhancing your tissue repair and recovery.

Magnesium can positively affect IBS by regulating your nerve and muscle function and preventing spasms.

Furthermore, cashews are a low-FODMAP food and low-FODMAP foods are good for IBS.

Because, FODMAPs are short-chain carbohydrates that can cause gas, bloating, and diarrhea in some people with IBS.

You can eat one to two ounces of cashews per day safely.

More than that can cause weight gain, kidney stones, or allergic reactions.

Also, you shouldn’t eat cashews if you have a nut allergy to prevent anaphylaxis.

Because, cashews contain proteins that can trigger a severe immune response in some people.

You can buy fresh cashews in your local market or can order them from online.

Always choose unsalted, unflavored, and raw or dry-roasted cashews.

Because, salted, flavored, or oil-roasted cashews can have added sodium, sugar, or fat that can worsen your IBS symptoms.

You can store them in an airtight container in a cool, dry place for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing IBS effectively.

I always recommend my IBS patients to follow an IBS-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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