Why is almond milk low FODMAP but almonds are not?

December 9, 2025 •

4 min read

According to Monash University, a 1-cup serving of commercial almond milk is considered low FODMAP, while a larger handful of whole almonds is not. This counterintuitive fact leaves many people on a low FODMAP diet wondering: why is almond milk low FODMAP but almonds are not?

Quick Summary

Commercial almond milk is low FODMAP because the manufacturing process dilutes the FODMAP content and strains out most of the high-FODMAP solids. Whole almonds contain higher levels of the FODMAP called GOS, making portion control critical.

Key Points

Processing is the key: Commercial almond milk is made by soaking, grinding, and then thoroughly straining the almonds, which removes most of the FODMAP-containing solids.
High-FODMAP solids are removed: The solid almond pulp, which contains the fermentable carbs (GOS), is filtered out during processing, leaving behind a liquid that is very low in FODMAPs.
High FODMAPs in larger portions: Whole almonds contain a concentrated amount of the FODMAP GOS, so eating more than a small serving (about 10-20 almonds) can trigger symptoms.
Dilution is a factor: The small quantity of almonds (often 2% or less) used in commercial almond milk means the remaining FODMAPs are highly diluted, making a standard cup safe to consume.
Homemade poses a risk: DIY almond milk often uses a higher almond-to-water ratio and is less effectively strained, potentially resulting in a high-FODMAP beverage.

Understanding FODMAPs in Nuts and Milk

FODMAPs are fermentable carbohydrates that can trigger digestive symptoms in individuals with irritable bowel syndrome (IBS). For those following a low FODMAP diet, understanding which foods are safe and in what quantities is crucial. Almonds are a classic example of a food that is low FODMAP in a small portion but becomes high FODMAP in larger amounts. Conversely, commercially produced almond milk is consistently low FODMAP in standard servings.

Why whole almonds are high FODMAP in larger servings

Whole almonds contain a type of FODMAP known as galacto-oligosaccharides (GOS), which are a type of oligosaccharide. These are poorly absorbed in the small intestine and can cause uncomfortable symptoms like gas, bloating, and abdominal pain in sensitive individuals. The concentration of GOS is the key factor. A small, limited serving of around 10 to 20 whole almonds is considered low FODMAP because the GOS content is low enough not to cause issues. However, eating a larger portion means consuming a higher amount of GOS, crossing the threshold for a high FODMAP load.

The almond milk manufacturing process: the key to lower FODMAPs

The process of making almond milk fundamentally changes its FODMAP profile. Commercial almond milk production involves several steps that effectively separate the almonds' high-FODMAP components from the final product.

Soaking: The almonds are soaked in water to soften them.
Blending and Grinding: The soaked almonds are ground into a paste with water.
Straining: The crucial step is straining. The blended mixture is filtered through a fine mesh, which removes the solids, or pulp, from the liquid.

Most of the FODMAPs, including GOS, are contained within the solid almond material that is strained away. What remains is the milky liquid, which contains a very small percentage of almonds (often as little as 2%) and a significantly diluted FODMAP content. The final product is therefore low FODMAP, even in a standard 1-cup (250ml) serving. This is why you can safely enjoy a glass of almond milk, but must carefully limit your intake of whole almonds.

Commercial vs. homemade almond milk

It is important to distinguish between commercial and homemade almond milk when following a low FODMAP diet. Commercial almond milk is consistent because the industrial process ensures a low concentration of almonds and thorough straining. Homemade almond milk, however, can be a different story. The ratio of almonds to water is often higher, and the straining process is typically less efficient, leaving more high-FODMAP almond solids in the final milk. This can result in a homemade product that is high in FODMAPs and potentially triggers symptoms. For those sensitive to FODMAPs, sticking to commercially produced, unsweetened varieties is the safest option. Be sure to check labels for hidden high-FODMAP ingredients like inulin, agave, or honey.

Comparison: Almonds vs. Commercial Almond Milk


Feature	Whole Almonds	Commercial Almond Milk
Primary FODMAP	GOS (Galacto-oligosaccharides)	Minimal GOS, significantly diluted
Processing	Raw or roasted, no straining	Soaked, ground, and thoroughly strained
FODMAP Content	High FODMAP in large servings	Low FODMAP in standard servings (1 cup)
Safe Serving Size (low FODMAP)	Approx. 10-20 nuts	Up to 1 cup (250ml)
Risk of Symptoms	High if portion size is exceeded	Very low due to dilution and straining

Tips for enjoying almond products on a low FODMAP diet

Stick to commercial: Always opt for commercially produced, unsweetened almond milk to ensure low FODMAP content.
Portion control: When eating whole almonds, carefully measure your portion to stay within the recommended low-FODMAP serving size (around 10-20 nuts).
Scrutinize labels: Check the ingredients list of commercial almond milk for hidden high-FODMAP sweeteners like agave syrup, high-fructose corn syrup, or inulin.
Consider almond butter: A small serving of almond butter (one tablespoon) is also considered low FODMAP by Monash University, but larger servings can contain moderate levels of GOS and fructans.
Be cautious with homemade: If you make almond milk at home, be aware that it may contain more FODMAPs than commercial versions due to a higher almond-to-water ratio and less efficient straining.

Conclusion

The difference in FODMAP content between whole almonds and commercial almond milk boils down to processing. While whole almonds contain concentrated GOS, the manufacturing process for almond milk dilutes the almond content and strains out most of the solid material where the FODMAPs are concentrated. This simple but critical distinction allows individuals on a low FODMAP diet to enjoy almond milk as a safe beverage while needing to practice strict portion control with whole almonds. By understanding this process, you can make informed choices to manage your digestive health effectively without giving up almond-based products entirely.

To learn more about the low FODMAP diet and other suitable food options, visit the Monash University website for extensive resources on FODMAP testing and guidelines.

Frequently Asked Questions

The primary FODMAP found in almonds is galacto-oligosaccharides, or GOS, which are a type of oligosaccharide.

According to Monash University, a safe low FODMAP serving of almonds is typically around 10 to 20 nuts, depending on the most recent app update, as larger portions contain higher levels of GOS.

The production process involves soaking, grinding, and then straining the almonds, which removes most of the solid pulp where the FODMAPs are concentrated. This leaves behind a diluted, low-FODMAP liquid.

Not necessarily. Homemade almond milk can be higher in FODMAPs because it often uses a greater almond-to-water ratio and is not strained as thoroughly as commercial versions.

To ensure it is low FODMAP, check the label for hidden high-FODMAP ingredients like agave, honey, inulin, or chicory root.

A small serving of almond butter, about one tablespoon, is considered low FODMAP. Larger servings can contain moderate levels of GOS and fructans.

Controlling portion sizes prevents the accumulation of FODMAPs, specifically GOS, to a level that can trigger digestive symptoms in sensitive individuals.