Are Almonds Low FODMAP?
Almonds come from the almond tree, but they aren’t actually really a nut. It’s technically classified as a drupe, which is a stone fruit, like an apricot. Regardless of how they’re classified, they’re packed full of nutrients, such as fiber, manganese, protein, magnesium, and vitamin E. They’re also full of antioxidants, and because of their low carbohydrates, but high healthy fats content, almonds are an ideal snack for diabetics. Almonds are really filling as well, so are often used as a snack for people who are trying to lose weight, or reduce cholesterol. They’re a powerhouse of nutrition, but are almonds low FODMAP?
Almonds have been tested by the Monash University, which found that a single serve of 20 nuts is not low FODMAP, because of the high oligos-fructan content. However, a half serve of 10 nuts is low FODMAP. You can still eat almonds on a low FODMAP diet, but you will need to pay close attention to the portion size. FODMAP Friendly has also tested the FODMAP content of almonds, and their results show that a serving size of around a quarter cup, or 30 grams are low FODMAP.
Are Almonds Low FODMAP if they're a mix? You can find some trail mixes than have almonds. Look for one that has linseed, sunflower seeds and almonds, with no added sugars. This is low FODMAP in a single serve of a tablespoon.
Almond butter makes a good lactose free alternative to butter, as long as you have no allergies to almonds. It’s also used as an alternative to peanut butter for anyone who has a peanut allergy. Almond butter is made by grinding almonds into a paste, and comes in many different varieties. It can be smooth, or crunchy, depending on how much it has been ground, and it can be raw or roasted, depending on whether raw almonds were used, or if roasted almonds were used. It’s low FODMAP at a single serve of one tablespoon.
Almond milk is made by grinding the almonds with water, and then removing the pulp. The actual almond content of almond milk is quite low at only around 2%, so it’s low FODMAP at a single serve of 250ml. It’s also a great low FODMAP, lactose free alternative to cow’s milk.
Almond meal is made from ground almonds. Some people will use the term for both almond meal, and almond flour, although other say that there is a difference between the two. Almond meal is made by grinding sweet almonds, either with or without the skins, whereas almond flour is made by grinding blanched almonds (without the skin). There’s no evidence to suggest that the method used makes any difference to the FODMAP content. Almond meal is low FODMAP in a half serve of 1/4 cup, but high FODMAP in a full serve of a half cup, according to the Monash University testing.
So, do you now know the answer to this question: Are Almonds Low FODMAP?