🥬 Almonds
Almonds are nutrient-dense tree nuts that can be enjoyed on a low FODMAP diet when consumed in controlled portions. These versatile nuts are available in numerous forms including whole almonds, flaked almonds, slivered almonds, blanched almonds, sliced almonds, chopped almonds, ground almonds, and almond meal, making them a popular ingredient in both sweet and savory dishes. According to Monash University research, almonds contain moderate levels of oligosaccharides (GOS), which means portion control is essential for maintaining low FODMAP status. When kept within safe serving sizes, almonds provide excellent nutritional benefits without triggering digestive symptoms in most individuals following a low FODMAP diet. Nutritionally, almonds are powerhouses of gut-friendly nutrients. They're rich in vitamin E, a potent antioxidant that supports overall health and may help reduce inflammation in the digestive tract. Almonds also provide magnesium, which plays a crucial role in muscle relaxation including the smooth muscles of the digestive system. Their high fiber content, when consumed in appropriate portions, can support healthy bowel movements without causing FODMAP-related distress. Almonds contain healthy monounsaturated fats, plant-based protein, and important minerals like calcium and iron. The protein and fat content make almonds particularly satiating, helping to stabilize blood sugar levels and provide sustained energy throughout the day. When cooking with almonds, all forms—whether flaked, slivered, ground, or whole—count toward your FODMAP portion limit. Ground almonds and almond meal are particularly useful for gluten-free, low FODMAP baking, adding moisture and nutty flavor to cakes, cookies, and crusts. Toasting almonds enhances their flavor and creates a satisfying crunch for salads, grain bowls, or as a standalone snack. For optimal freshness and to prevent rancidity, store almonds in an airtight container in a cool, dark place, or refrigerate them for extended shelf life. When following a low FODMAP diet, pre-portioning almonds into small containers or bags can help ensure you stay within safe serving sizes while enjoying their nutritional benefits and delicious taste.
Portion sûre
10 almonds (12g) per serving - safe low FODMAP portion
🔬 Note scientifique
Monash University testing reveals that almonds contain moderate amounts of GOS (galacto-oligosaccharides), a type of FODMAP. A serving of 10 almonds (approximately 12g) is considered low FODMAP and safe for most individuals during the elimination phase. However, portions of 20 almonds (24g) or more contain high levels of GOS and should be avoided during strict low FODMAP phases. The FODMAP content is consistent across all forms of almonds—whole, flaked, slivered, blanched, or ground—so total weight matters regardless of preparation style. During the reintroduction phase, you can test your personal tolerance by gradually increasing portion sizes while monitoring symptoms. Some individuals may tolerate slightly larger portions, while others may need to stick to the conservative 10-almond serving.