Cashews are the only nuts low in salicylates and amines.

Nuts and seeds are generally high in salicylates and amines when raw. When roasted nuts are very high in amines.

JOIN THE COMMUNITY: BRAND NEW Dietitian led Facebook group: Amines, Salicylates and Glutamates: The Food Intolerance Dietitian for great information and community support.

However, the super performing nut that is low in salicylates and amine is the humble cashew.

Cashews do have a limit, and for those who are amine sensitive may need to keep cashews to a handful (around 10) of whole cashews per day. This equates to 2 teaspoons of cashew paste. This limt is halved for children.

Cashew Paste or Cashew Butter

Commercial cashew pastecan be low or moderate in amie content depending on if the cashews were roasted or not.

It is hard to know of course which commercial cashew pastes are made from raw or roasted cashews, so check your own tolerance. An expert Food Intolerance Dietitian can dierect you towards suitable lower amine cashew butter or cashew paste.

Make your own Cashew Paste or Butter

Ridiculously easy. Just blend up some cashews and add low salicylate and amine oil (I used rice bran oil) to make it spreadable.

Start with 1 tablespoon of oil to 1 cup of cashews and increase as required to get your preferred texture.

I ended up using 4 tablespoons to get a lovely smooth and spreadable result. Add a small amount of salt (1/4 teaspoon) but personally I think I could do with less or have none at all.

You could also add a small amount of pure maple syrup eg 1 teaspoon but I prefer without.

The limit is 2 teaspoons per day. Two teaspoons sounds very minimal but it can go a long way. One teaspoon was a generous enough spread over 2 rice cakes with a teaspoon left!

If you are having more than 10 raw or lightly roasted cashews or 2 teaspoons of cashew paste per day but are at a good baseline, then there is no need to pull back.

CASHEWS & FODMAPs

The Monash University low FODMAP app lists cashews as high FODMAPs at all serving sizes, with the FODMAP being GOS (oligosaccharides-galactan).

2 teaspoons of cashew paste are also low FODMAP in a sitting according to the Monash University Low FODMAP app.

Activated cashews are low FODMAP for 10 nuts but the soaking process to activate the cashews increases the amines so not suitable for the low salicylate and amine diet.

Elimination cashew recipes There are many ways to use cashews on the elimination diet:

• Sprinkle on salads

• Add to stir fries

• Add a crunch to breakfast cereals

• Add into muffins for example pear & cashew muffins

Cashews can be pretty much used everywhere! Just remember that when you use it, try and keep to the limits.

So if you are lucky enough to tolerate cashews- then your elimination diet just became a whole lot tastier!

REFERENCES

1. RPAH elimination diet handbook: with food and shopping guide. Anne Swain, Velencia Soutter, Robert Loblay, 2019 (revised edition).

2. Monash University low FODMAP app.

3. FODMAP FRIENDLY app