It can be hard to know which nuts and seeds are low FODMAP when you begin the diet. Today we’re clarifying by asking the question: are almonds low FODMAP?

First and foremost, it’s important to note that you should always consult a medical professional before embarking on a low FODMAP diet. These articles are for the purpose of aiding you on your day to day FODMAP journey, not as a substitute for medical guidance.

This information has been checked and updated in May 2024. It will be periodically re-checked to ensure the information remains up to date with the latest Monash research.

A side on view of a group df gluten free almond croissants being sprinkled with icing sugar. The croissants sit atop a white marble table against a white background, and the sprinkle of icing sugar drops down like flakes of snow. The croissants face the camera to reveal their flaky layers

Are almonds low FODMAP?

Almonds have a low FODMAP threshold of 12g per serving, which is approximately 10 nuts. In larger servings of 24g or approximately 24 nuts, almonds contain high amounts of GOS. So, while almonds aren’t necessarily a low FODMAP nut, they do have a safe low FODMAP threshold. This means that you can enjoy small amounts of almonds and almond products while on the low FODMAP diet.

Is almond milk low FODMAP?

Almond milk has a low FODMAP threshold of 240g per serving, which is 250ml or 1 cup. It makes a great addition to a low FODMAP smoothie.

Is almond meal low FODMAP?

Almond meal has a low FODMAP threshold of 33g per serve. In serves of 39g or more, it contains moderate amounts of GOS. In larger servings of 48g (approximately 1/2 cup) it contains high amounts of GOS.

Is almond butter low FODMAP?

Almond butter is low FODMAP in 20g or approximately 1 tablespoon servings. In larger servings of 32g or 1 1/2 tablespoons, it contains moderate amounts of fructans and GOS.

An aerial view of a white ceramic plate topped with a roasted pumpkin quinoa salad with feta, raisins, kale and almonds. The salad sits casually arranged on the serving platter, which sits atop a white benchtop. Two serving spoons sit on the dish on the left and right sides.

Low FODMAP almond recipes

Now that we have established low FODMAP thresholds for almonds, it’s time to do some cooking! Below are some gluten free and vegetarian or vegan recipes that include a low FODMAP portion of almonds.

Gluten free almond croissants

These are a delicious gluten free recipe from my cookbook, Intolerance Friendly Kitchen. They use almond meal, flaked almonds and almond extract, yet are still within an acceptable FODMAP threshold per croissant.

Low FODMAP garlicky green beans

These delicious low FODMAP garlicky beans use garlic infused ghee, lemon juice and seasoning for a simple yet impactful side dish. Toasted almonds seal the deal with the perfect amount of crunch and nuttiness.

Low FODMAP green beans

Deliciously garlicky green beans that use garlic infused ghee for a low fructan side dish that is incredibly good.

Check out this recipe

An aerial view of a blue ceramic plate topped with low FODMAP green beans and toasted almonds. The plate sits atop a mustard linen tablecloth and two water glasses sit to the top left of the image

Low FODMAP overnight oats

Overnight oats are the perfect place to include some almond milk in your low FODMAP diet. A sprinkle of chopped and/or toasted almonds on top wouldn’t go astray either.

Low FODMAP overnight oats

Easy and delicious low FODMAP overnight oats that make the most of a low FODMAP serving of oats. Almond milk would give a deliciously creamy end result.

Check out this recipe

An aerial image of a bowl of low FODMAP overnight oats topped with caramelised bananas and fresh blueberries. The bowl sits on a wooden table and a denim blue linen tablecloth. A hand sticks a spoon into the bowl from the bottom left hand side

Roasted pumpkin, quinoa and kale salad

A delicious vegetarian and gluten free salad that sits all the right notes. I love making this as a wintery side or a make ahead lunch. The raisins are optional, but add a delicious pop of sweetness. Almonds add crunch and a delightful textural contrast.

Roasted pumpkin, quinoa, kale and feta salad

A delicious low FODMAP vegetarian salad that has all the good stuff.

Check out this recipe

An aerial macro view of a kale, quinoa, feta, almond and raisin salad

Gluten free porridge

As with the overnight oats, this gluten free porridge is the perfect place to get some almond milk in. It adds a beautiful nutty flavour to this rice flake porridge, driving home those horchata vibes.

Gluten free porridge recipe

A delicious gluten free breakfast recipe that would be perfection with some delicious almond milk.

Check out this recipe

An aerial image of a sunlit bowl of gluten free porridge topped with banana coins, maple syrup and toasted hemp seeds. The bowl sits on a white marble table and two water glasses sit to the top left of the image

An aerial sunlit image of a bowl of gluten free porridge topped with bananas, maple syrup and yoghurt

Low FODMAP vegetable tagine

Although this low FODMAP vegan tagine has no almonds on top, it really should have. They are the perfect accompaniment to this dish, adding contrasting texture and just a beautiful visual finish.

Low FODMAP vegetable tagine

A low FODMAP, gluten free and vegan dish that is packed full of vegetables and flavour.

Check out this recipe

A close up of a dark ceramic bowl filled with FODMAP friendly vegetable tagine. The bowl sits atop a dark grey backdrop

An aerial sunlit view of a speckled ceramic bowl filled with FODMAP friendly vegetable tagine and quinoa topped with coriander. The bowl sits on a white stone benchtop surrounded by glasses of water and another bowl of tagine.

Gluten free rhubarb cake

This perfectly delicious gluten free rhubarb cake uses a small amount of almond meal in the crumb. It can also be finished with a sprinkle of almond flakes for a stunning finish.

Gluten free rhubarb cake

A simple and delicious gluten free rhubarb cake that uses a small amount of almond meal for the perfect crumb. Xanthan gum free and low lactose.

Check out this recipe

An aerial side on image of a gluten free rhubarb cake in a pale pink cake tin atop a white marble table. The cake is golden brown and topped with pink rhubarb and almond flakes.

An aerial image of a gluten free rhubarb cake topped with icing sugar and flaked almonds. The cake is golden brown and sits atop a white speckled ceramic plate. The centre of the image is a slice about to be taken from the cake

Low FODMAP granola bars

These easy and delicious granola bars are endlessly customisable and welcome some almonds in the nut mix. I have done plenty of FODMAP calculations (in the body of the post) so you will know exactly what you can add to keep these granola bars low FODMAP.

Low FODMAP granola bars

Delicious nutty vegan granola bars that are oat free and low FODMAP.

Check out this recipe