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Are Almonds Low FODMAP?
Depends on portion or type
It depends on the portion. A small handful is generally low, but a larger serving is high in GOS.
Main FODMAPs: GOS
Why
Almonds contain GOS, so the serving size is what matters. A small handful is usually tolerated, but eating a big bag can be enough to cause bloating and gas. Almond butter and almond flour follow the same rule.
Good to know
- Unsweetened almond milk is made from very little almond and is generally low.
- Trail mix and granola make it easy to eat more than you realize.
Tips and swaps
- Walnuts or pecans in small servings
- Peanuts in a modest serving
- Macadamia nuts
Related foods
Related reading
- The Low FODMAP Diet in 3 Phases: Elimination, Reintroduction, Personalization
- A Low FODMAP Grocery Shopping Guide: What to Put in Your Cart
Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.
Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.
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