FODMAP food guide
Is almond low FODMAP?
FODMAP score
35
Moderate
In small portions — Almond is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
10 almonds (12g)
Becomes high FODMAP at
20+ almonds (24g+)
Low at 10 nuts (12g); GOS and fructans climb quickly with larger handfuls.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores almond at a serving of 10 almonds (12g); at 20+ almonds (24g+) it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
GOS
GOS scales with the count — whole, slivered, or chopped all carry the same load, and almond meal in baking counts toward the same total.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.