Which FODMAPs are in almonds?

Almonds contains GOS at a serving of 20 nuts.

Is almonds low FODMAP?

Q: Is almonds low FODMAP?

In small amounts — almonds is moderate FODMAP at a typical serving (20 nuts): it contains some GOS. Smaller portions are often tolerated.

In small amountsModerate FODMAP

Almonds is moderate FODMAP at a typical serving (20 nuts): it contains some GOS. Smaller portions are often tolerated.

Serving size used for this rating: 20 nuts

10 almonds is low FODMAP.

FODMAP breakdown

FODMAPs are six groups of fermentable carbs. Most people with IBS react to only one or two of them.

Fructanse.g. wheat, onion, garlic, rye: Low
Galacto-oligosaccharidese.g. beans, lentils, chickpeas, cashews: Moderate
Lactosee.g. milk, soft cheese, yogurt, ice cream: Low
Excess fructosee.g. honey, apples, mango, agave: Low
Sorbitole.g. stone fruit, avocado, sugar-free gum: Low
Mannitole.g. mushrooms, cauliflower, sweet potato: Low

What that means for your gut

Galacto-oligosaccharides · moderate
Also found in beans, lentils, chickpeas, cashews. If GOS bother you, you may notice bloating, gas or pain a few hours after eating almonds — especially in larger portions or alongside other sources of the same group.

Lower-FODMAP swaps

Low-FODMAP options from the same food group:

Also covers: almond.

Ratings are general guidance for a typical serving, compiled from published low-FODMAP research. Your tolerance may differ. This page is not medical advice — talk to your doctor or a FODMAP-trained dietitian before making big diet changes.