Are almonds low FODMAP?

Moderate FODMAP, watch portions

Almonds are moderate FODMAP: small portions may be fine, but larger servings can add up.

Moderate FODMAP

GOSFructan

Many people with IBS find it harder to tolerate.

Last reviewed October 24, 2026

Good to know

Almonds are moderate FODMAP because they contain GOS and fructans. A few almonds as a snack are usually fine, but a big handful, or almond flour used as the whole base of a cake, adds up.

Almond milk is a different story: most of the nut is strained out, so plain almond milk is low FODMAP. Walnuts, pecans, macadamias and peanuts are lower FODMAP nut options.

Almonds on a low FODMAP diet

Small amounts of almonds are usually fine during elimination, but larger servings move into high FODMAP territory.
Avoid pairing them with other moderate or high FODMAP foods in the same meal, which is where stacking matters most.
If they bother you, note them in a food diary and test them again during reintroduction.

Which FODMAPs are in almonds

GOS: GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating. Read more about foods that cause bloating.

Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.

Other nuts

Common questions

Are almonds low FODMAP?

Almonds are moderate FODMAP: small portions may be fine, but larger servings can add up. They contain GOS and fructans. Many people with IBS find it harder to tolerate.

Which FODMAPs are in almonds?

Almonds contain GOS and fructans. GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating.

Can I have almonds during the low FODMAP elimination phase?

In small amounts, usually yes. Larger servings can trigger symptoms, especially alongside other FODMAP sources.

How do I test almonds during reintroduction?

Almonds belong with the GOS group, which is often tested with canned, rinsed chickpeas or lentils. Test one group at a time, starting small and increasing over a few days, and note how you feel.

Almonds in our guides

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