Pine nuts

Nuts & Seeds

Often contains: Tree nuts, Pine nut.

Allergen info is a guide only — always read the actual product label.

GASP score by preparation (lower is gentler · 0–10)

Preparation	Gas	Binding	Overall
Rawusual	1.4	0.7	5.8
Roasted (low oil)	1.4	0.7	4.3

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Alternatives for pine nuts, ranked three ways. Tap any ingredient to learn what it is.

Safestsafe default · confidence C

Smooth peanut butter or a smaller serve

Lowest likely gas, urgency, residue and irritation.

Pine nuts are low-FODMAP but oily and easy to over-eat; a small sprinkle or a smooth nut butter keeps residue down.

Peanut butter · nut butter · 1 tbsp2.3

Combined load for these items is 2.3 vs 5.8 for pine nuts — about 3.5 points lower.

Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.