Can I Eat Almonds on a Low FODMAP Diet? Portion Sizes & Alternatives

January 9, 2026 •

4 min read

According to Monash University, the originators of the low FODMAP diet, almonds contain galacto-oligosaccharides (GOS), which are a type of FODMAP. Therefore, while you can eat almonds on a low FODMAP diet, they are limited to a specific portion size to prevent symptoms.

Quick Summary

Almonds can be consumed on a low FODMAP diet in small, carefully measured quantities, as larger portions contain high levels of GOS, which can trigger digestive symptoms. This requires careful portion control and awareness of hidden sources in products like almond flour or homemade milk.

Key Points

Portion Size is Key: A low FODMAP serving of almonds is limited to 10 whole nuts to prevent digestive issues from GOS.
Almond Butter is Limited: One tablespoon of almond butter is a safe, low FODMAP portion.
Beware of Larger Quantities: Larger servings of whole almonds (20+) are considered high in FODMAPs and should be avoided.
Check Commercial Almond Milk: Store-bought, unsweetened almond milk is typically low FODMAP, but check for hidden high-FODMAP additives.
Consider Alternatives: Other low FODMAP nuts, such as Brazil nuts, pecans, and macadamia nuts, offer more flexibility with portion sizes.
Almond Flour is Tricky: Use almond flour cautiously, as many recipes require larger quantities than the low FODMAP limit.
Monitor Homemade Versions: Homemade almond milk often contains a higher concentration of almonds and may be high in FODMAPs.

The question of whether almonds are permissible on a low FODMAP diet is a common one, and the answer is yes, with a significant caveat: portion size is critical. For many people with Irritable Bowel Syndrome (IBS), consuming foods high in FODMAPs can trigger uncomfortable digestive symptoms like bloating, pain, and gas. Almonds contain a type of FODMAP called galacto-oligosaccharides (GOS), but in small enough amounts, they are typically well-tolerated.

Understanding Almonds and GOS

GOS are a type of fermentable carbohydrate that can draw water into the intestines and get fermented by gut bacteria, leading to gas and bloating. The FODMAP content of almonds increases with portion size, so moderation is key. The Monash University app, the gold standard for low FODMAP guidance, specifies the exact amount that is considered safe. This detailed approach is necessary for anyone in the elimination or reintroduction phases of the diet.

Safe Almond Portion Sizes

Whole Almonds: A low FODMAP serving is 10 whole almonds, which weighs approximately 12 grams. Larger servings, such as 20 almonds, are high in GOS and should be avoided.
Almond Butter: Similar to whole almonds, almond butter is low FODMAP in limited quantities. A safe portion size is one tablespoon.
Almond Flour: Be cautious with almond flour. While a small amount (1/4 cup) can be low FODMAP, recipes often call for much larger quantities, which would exceed the safe threshold.
Almond Milk: Unsweetened almond milk is generally considered low FODMAP because the solids (and thus the GOS) are strained out during the manufacturing process. However, always check the label for high FODMAP additives like inulin or high-fructose corn syrup.
Homemade Almond Milk: Homemade almond milk can be higher in FODMAPs than commercial versions because it may contain a higher concentration of almonds. It's often safer to stick with store-bought options that have been tested and verified.

Low FODMAP Nut Alternatives

For those who find even small amounts of almonds to be problematic, or simply want more variety, several other nuts and seeds are low FODMAP in larger or unrestricted portions.

Comparison of Low FODMAP Nuts and Seeds


Nut/Seed	Low FODMAP Serving Size	Key Nutrient	Notes
Brazil Nuts	10 nuts (40g)	Selenium	Excellent source of selenium, required daily intake is met with just 2-3 nuts.
Chestnuts	A generous portion	Vitamin C	High in Vitamin C and other minerals.
Macadamia Nuts	20 nuts (40g)	Monounsaturated Fats	Heart-healthy fats similar to those in olive oil.
Pecans	10 halves (30g)	Thiamine, Magnesium	Good source of B vitamins and minerals.
Pine Nuts	1 tablespoon (14g)	Vitamin K, E	Versatile ingredient for sauces and salads.
Walnuts	10 halves (30g)	Omega-3s	Rich source of plant-based omega-3s.
Peanuts	32 nuts (28g)	Protein	Technically a legume, but nutritionally similar to tree nuts.
Hazelnuts	10 nuts (15g)	Vitamin E	Must be strictly portion-controlled like almonds.

Integrating Almonds Safely into Your Diet

To successfully include almonds while on a low FODMAP diet, conscious meal planning and snacking are essential. First, measure out your 10-almond serving beforehand to avoid mindlessly over-snacking directly from the bag. Use these small quantities strategically—perhaps sprinkled over a low FODMAP yogurt or as part of a homemade trail mix with other safe nuts like macadamias or pecans. When purchasing products like cereal, granola bars, or pre-packaged trail mixes, always check the ingredient list. Many of these products contain high amounts of almonds or other hidden FODMAPs like inulin, fructose, or high-fructose corn syrup. Focusing on raw or dry-roasted, unsalted almonds also helps to avoid other potential irritants.

The Reintroduction Phase

During the reintroduction phase of the low FODMAP diet, you can test your personal tolerance to almonds. This involves reintroducing specific FODMAP groups, like GOS, in a controlled manner. For example, you might try a moderate portion of almonds (around 20) to see if it triggers symptoms. This phase helps you determine your individual tolerance levels, so you can expand your diet and not unnecessarily restrict foods long-term. For those who can tolerate more, almonds are a heart-healthy and nutrient-dense addition to the diet.

Conclusion

In summary, the answer to 'can I eat almonds on a low FODMAP diet?' is a clear yes, but only within the guidelines of portion control. By limiting your serving to 10 nuts, or one tablespoon of almond butter, you can enjoy their nutritional benefits without triggering digestive distress. Being mindful of hidden sources in products like almond flour and homemade milk is also crucial. For those seeking more flexibility, a variety of other delicious and low FODMAP nuts are available. Always follow the guidance of a healthcare professional or a FODMAP-trained dietitian, especially during the elimination and reintroduction phases, to ensure nutritional needs are met and symptoms are managed effectively.

Low FODMAP and Almond Recipes

Quick Almond and Berry Snack

10 almonds
A handful of low FODMAP berries like strawberries or raspberries
Combine and enjoy for a simple, satisfying snack.

Low FODMAP Nut Butter Toast

One slice of certified gluten-free, low FODMAP bread
One tablespoon of almond butter
A drizzle of maple syrup (optional)
Spread almond butter on toast and add a touch of sweetness if desired.

Salad with Toasted Almonds

Romaine lettuce
Sliced cucumbers
Shredded carrots
10 slivered almonds, toasted
Top with garlic-infused olive oil and balsamic vinegar dressing.

Almond and Yogurt Bowl

1/2 cup lactose-free yogurt
10 chopped almonds
A sprinkle of cinnamon
Mix and enjoy for a quick breakfast or snack.

Key Takeaways

Portion Control is Crucial: While almonds are not off-limits, strict portion control is necessary to manage FODMAP intake.
Limit to 10 Almonds: A safe, low FODMAP serving of whole almonds is 10 nuts.
Mind Hidden Sources: Pay attention to packaged foods, homemade milks, and almond flour, which can contain higher, problematic amounts of FODMAPs.
Explore Alternatives: For more variety or higher tolerance, consider other low FODMAP nuts like macadamias, pecans, or Brazil nuts.
Reintroduce with Caution: The reintroduction phase is key to determining your personal tolerance for larger servings of almonds.

Frequently Asked Questions

Almonds contain galacto-oligosaccharides (GOS), a type of carbohydrate that can be poorly absorbed by the small intestine. In larger amounts, GOS can ferment in the gut, causing symptoms like bloating, gas, and abdominal pain in sensitive individuals.

Yes, unsweetened commercial almond milk is typically low FODMAP because the manufacturing process strains out most of the almond solids, and therefore, the GOS content is low. Always check labels for high FODMAP additives like inulin.

Commercial almond milk is generally low FODMAP because it contains a low concentration of almonds after straining. Homemade almond milk, however, often uses a much higher ratio of almonds to water, resulting in a higher FODMAP content that could trigger symptoms.

No, not all nuts are restricted. While some, like cashews and pistachios, are high in FODMAPs even in small servings, others like Brazil nuts, macadamias, and pecans are low FODMAP and safe in specific portions.

A small amount of almond flour, such as 1/4 cup (24g), is a low FODMAP serving. However, many baking recipes call for much more, so you must be cautious of the total quantity used.

During the reintroduction phase of the diet, you can test your tolerance by reintroducing GOS. For example, you might test a larger serving of almonds (e.g., 20 nuts) and monitor your symptoms, ideally under the guidance of a dietitian.

Consuming more than the recommended low FODMAP portion of almonds can lead to an intake of too many GOS, which can cause or worsen symptoms of IBS, such as bloating, gas, and abdominal pain.