Are almonds low FODMAP?

Almonds are tree-nuts and can be eaten raw or cooked in a number of ways, but what are almonds FODMAP content?

Almonds can be low FODMAP, but it is dependent on what form and quantities. 

They can be found in savoury dishes such as curries, in a range of desserts and also as alternative milks and flours. 

With being so versatile, it may be worth knowing what almonds products are low FODMAP and in what quantities.

Here we’ll discuss whether almonds are low FODMAP, advise around recommended quantities and suggest some low FODMAP alternatives and almond recipes to try.

Are almonds low FODMAP?

In quantities of 10 almonds per serving they are, but don’t overdo it..

In larger amounts they are considered high in FODMAP, specifically galacto-oligosaccharides (GOS).

You can read more about the different types of FODMAPs in our low FODMAP diet blog.

GOS is a type of fibre and prebiotic.It has many health benefits, yet for people with IBS who are sensitive to this FODMAP symptoms such as gas, bloating and pain can occur (1).

We explain more about how does fibre affect IBS here.

How many almonds can I have on a low FODMAP diet?

A serving of 10 almonds is considered safe on the low FODMAP diet according to the Monash app (2), this is around 30g. 

It may not sound a lot, but that’s the recommended portion size of any unsalted nuts (3) so as a snack, they are a great source of fibre and protein.

Almonds are one of the nuts that can be eaten on low FODMAP, unlike cashews or pistachios, which are considered high FODMAP even in smaller servings. 

Click here to read more about Low FODMAP Nuts.

Is almond milk low FODMAP?

Almond milk is a great dairy alternative milk, which is lactose-free and does not contain FODMAPs.

Almond milk can be enjoyed up to a glass each mealtime, that’s an average size tumbler glass or 240ml (2). 

It has not been tested by Monash in portion sizes any higher than this.

However, 200ml is the recommended portion size for milks (3) so including as part of a balanced diet is not a problem.

It is a great alternative to cow’s milk if you are avoiding lactose. Look for fortified versions when purchasing for added vitamins and minerals.

Can you have almond flour with IBS?

Alternative flours have risen in popularity over the last few years however, almond flour or meal as it is sometimes referred to, is classed as high FODMAP in large quantities (2).

A low FODMAP serving size is classed as less than half a cup. 

Half-a-cup servings are classed as high and should be avoided, so recipes using almond flour may not be the best option.

Other flours such as rice, sorghum or gluten-free flour (usually a mix of rice, potato or tapioca) can be used in higher quantities (around 100g) so may be a better alternative.

Click here to read more on low FODMAP flour.

High FODMAP almond products

Desserts such as frangipane and bakewell tarts can contain over 100g of ground or flaked almonds so sticking to safe portion sizes is required.

Ground and flaked almonds can also feature heavily in creamy curry sauces such as korma, so again portion control is required.

Using almond extract in cooking, especially baking, is a low FODMAP alternative to give creations that nutty almond taste.

Health benefits of almonds

Almonds have many health benefits and are a great addition to a balanced diet. They are a good source of fibre and protein and are low in saturated fat. 

This profile means they are thought to be good for cardiovascular health and for controlling weight (4).

They also contain micronutrients including vitamin E, magnesium and calcium. 

With this in mind, having IBS should not mean needing to eliminate almonds from your diet.

Low FODMAP almond recipes

Here are a few low FODMAP almond-based recipes for you to try at home:

• Low fodmap vegetable korma (vegan, gf, nf)
• Low FODMAP Chicken Korma
• Berry Frangipane Tart
• Bakewell Blondies
• Low FODMAP Financiers
• Low FODMAP Vanilla Crescents
• Lemon Almond Cake
• Low FODMAP Banana Almond Muffins

Summary

Almonds and almond-based products can have a place in the low FODMAP diet. 

Almonds can form part of a healthy balanced diet so knowing the portion sizes of different almond-based products is useful for avoiding unwanted symptoms.

Snacking on raw almonds in recommended portion sizes is fine. However nuts are something we are notorious for exceeding portion sizes on, so be mindful. 

Almond flour or meal as it is sometimes referred to is considered high in FODMAP, and safe portion sizes aren’t particularly usable.

However, baking with almonds shouldn’t be off the menu – try the low FODMAP recipes above for alternative cooking ideas.

Almond milks are a great dairy alternative and are FODMAP free. 

Still confused over what you can or can’t have or struggling to control symptoms? We’ve gone into more detail about the low FODMAP diet here. 

Working with a registered dietitian is always recommended to guide you through stages of the low FODMAP diet.

Written by Kate Southan, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert