Is almond low FODMAP?
It depends on the portion. A small handful of almonds is low FODMAP, but larger servings are high in GOS. Almond milk is low FODMAP.
Main FODMAP group: GOS (galacto-oligosaccharides)
Almonds contain GOS (galacto-oligosaccharides). A small handful stays within a low FODMAP limit, but it is easy to eat far more than that straight from the bag.
How much is OK?
Serving size matters, so check the Monash University FODMAP app for the tested number of almonds. If you want a bigger snack, mix a few almonds with nuts and seeds that Monash lists as low FODMAP, such as macadamias, peanuts, walnuts and pumpkin seeds.
Almond milk and almond flour
Almond milk is on Monash’s list of low FODMAP dairy alternatives. Almond meal and almond flour are concentrated, so portions in baking matter. See also peanut butter, and cashews, which are high FODMAP.
Low FODMAP swaps
- A smaller handful of almonds
- Macadamias, peanuts or walnuts
- Pumpkin seeds (pepitas)