Are Almonds Low FODMAP?

Are Almonds Low FODMAP?

Almonds are low FODMAP at 18 nuts (22g), but the margin is small. At 21 nuts (25g), they become moderate FODMAP, and at 25 nuts (30g), they are high FODMAP due to their fructan content. This means portion control is essential when eating almonds on a low FODMAP diet.

Safe Serving Size

According to Monash University, raw shelled almonds are safe at 18 nuts but quickly become problematic as serving size increases. The difference between low and high FODMAP is just 7 almonds, making careful measurement important.

Why Do Almonds Contain FODMAPs?

Almonds contain fructans, which are:

• Oligosaccharides - Short chains of fructose molecules linked together
• Indigestible - Humans lack the enzyme to break down fructans
• Fermentable - Gut bacteria ferment fructans, producing gas and bloating
• Dose-dependent - Small amounts are tolerable, but they accumulate quickly

Fructans are present in many foods including wheat, onions, garlic, and certain nuts. In almonds, fructan content is relatively low at small servings but increases significantly as you eat more nuts.

At 18 almonds, fructan levels are below the threshold that typically triggers symptoms. At 21 almonds, fructans reach moderate levels, and at 25 almonds, they’re high enough to cause digestive issues in most people with IBS.

Tips for Eating Almonds on Low FODMAP

• Count your nuts - Literally count out 18 almonds per serving
• Pre-portion - Divide almonds into small bags or containers with exactly 18 nuts
• Don’t eat from the bag - It’s too easy to overeat when you don’t measure
• Space out servings - Don’t eat almonds multiple times in one day
• Watch for FODMAP stacking - Avoid combining with other moderate FODMAP foods
• Choose raw or roasted - Both are fine; avoid flavored almonds with high FODMAP ingredients

Almond Products and FODMAP Content

Different almond products have varying FODMAP levels:

Almond butter is low FODMAP at only 1 tablespoon, which contains fewer almonds than eating 18 whole nuts. If you’re using almond butter, be extra cautious with portion sizes.

Almond milk varies by brand. Many commercial almond milks are low FODMAP because they’re diluted with water. Check the Monash University app or product labels for specific brands.

Almonds vs. Other Nuts

How do almonds compare to other nuts on a low FODMAP diet?

Almonds have a moderate serving size compared to other nuts. Walnuts, macadamias, and pecans offer more generous portions, while cashews are much more restrictive.

Low FODMAP Ways to Enjoy Almonds

Snacks

• Trail mix - Combine 18 almonds with low FODMAP seeds and dark chocolate chips
• Nut and fruit - Pair with a small serving of low FODMAP fruit (strawberries, blueberries)
• Spiced almonds - Roast with cinnamon and a touch of maple syrup
• Salad topper - Slice almonds and sprinkle on salads (count your pieces!)

Meals

• Almond-crusted chicken or fish - Use measured almond meal as coating
• Stir-fries - Add sliced almonds for crunch
• Oatmeal - Top low FODMAP oats with sliced almonds
• Yogurt parfait - Layer lactose-free yogurt, berries, and almonds

Baking

• Almond flour baking - Use in gluten-free low FODMAP recipes (watch total amounts)
• Energy balls - Combine with oats, peanut butter, and maple syrup
• Granola - Make low FODMAP granola with measured almonds

Almond Milk: A Low FODMAP Option

Many people turn to almond milk as a dairy alternative, and most brands are low FODMAP:

• Commercially made almond milk - Usually low FODMAP at 1 cup (250ml)
• Homemade almond milk - May be higher FODMAP depending on almond concentration
• Check labels - Avoid brands with high FODMAP additives like inulin or honey
• Unsweetened preferred - Sweetened versions may contain high FODMAP sweeteners

Popular low FODMAP almond milk brands (according to Monash):

• So Good™ Almond Milk (various flavors)
• Many other mainstream brands (check Monash app)

Almond Flour and Meal

Almond flour (finely ground) and almond meal (coarser grind) are popular in gluten-free baking:

Considerations:

• Concentrated source - Flour concentrates almonds, potentially increasing FODMAP load
• Measure by weight - Use a kitchen scale to ensure you’re not overdoing it
• Portion awareness - One muffin made with almond flour may contain many almonds
• Test tolerance - Some people tolerate baked almond flour better than raw almonds
• Combine with other flours - Mix almond flour with rice flour or other low FODMAP flours

A typical low FODMAP muffin recipe might use ½ cup almond flour total, divided across 6-8 muffins, keeping the per-serving almond content low.

Activated Almonds

“Activated” or sprouted almonds are soaked and dehydrated to improve digestibility:

• Similar FODMAP content - Activation doesn’t significantly reduce fructans
• May be easier to digest - Some people report improved tolerance
• Same serving size - Still limit to 18 nuts
• Higher cost - Usually more expensive than regular almonds
• Worth trying - If you’re sensitive, activated almonds might help

However, don’t expect activated almonds to be dramatically different in FODMAP content. The 18-nut limit still applies.

Almonds for Protein and Nutrition

Almonds offer valuable nutrition for those on a low FODMAP diet:

Per 18 almonds (22g):

• Protein - About 5g
• Healthy fats - Mostly monounsaturated fats (heart-healthy)
• Fiber - About 3g
• Vitamin E - About 45% of daily needs
• Magnesium - Important for muscle and nerve function
• Calcium - Small amounts

Almonds are nutrient-dense, making them a valuable snack despite the restricted serving size.

Reintroduction Phase

During reintroduction, test your personal tolerance for almonds:

1. Start with 18 almonds - Confirm you tolerate the low FODMAP serving
2. Wait 3 days - Monitor for any symptoms
3. Try 22 almonds - Test a slightly larger serving
4. Wait 3 days - Assess your response
5. Try 25 almonds - This high FODMAP serving tests your limit
6. Record your threshold - Note where symptoms begin

Some people can tolerate 25+ almonds without issues, while others need to stick strictly to the 18-nut serving.

Alternatives to Almonds

If you want nuts with more generous servings:

• Macadamia nuts - 20 nuts, very low FODMAP
• Walnuts - 15 halves (30g), low FODMAP
• Pecans - 20 pecan halves, low FODMAP
• Peanuts - 32 peanuts (2 tablespoons), low FODMAP
• Brazil nuts - 10 nuts, low FODMAP

These alternatives allow for larger portions without FODMAP concerns.

The Bottom Line

Almonds are low FODMAP at 18 nuts (22g), but become moderate FODMAP at 21 nuts and high FODMAP at 25 nuts due to their fructan content. Careful portion control is essential - count your almonds rather than eyeballing servings. Almond butter has a smaller low FODMAP serving of just 1 tablespoon. Almond milk is generally low FODMAP at 1 cup for most brands. If you want more generous nut servings, consider walnuts (15 halves), macadamias (20 nuts), or peanuts (2 tablespoons) as alternatives.