FODMAP food guide
Is almond butter low FODMAP?
FODMAP score
45
Moderate
In small portions — Almond Butter is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
scant 2 tbsp (31 g)
Becomes high FODMAP at
beyond 2 tbsp (32 g+)
Low at 1 tbsp; GOS/fructans add up faster than with peanut butter.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores almond butter at a serving of scant 2 tbsp (31 g); at 2 tbsp (32 g+) 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
The low ceiling is just under two level tablespoons, and eating straight from the jar overshoots it easily, so spread from a measured spoon. Whole almonds and almond meal in the same sitting count toward the same total.
Fructans
Fructans climb in step with the GOS at the same spoon size, so one boundary governs both. Check the label too — some jars add honey or other sweeteners, which bring their own FODMAP load (honey’s is excess fructose) on top of the portion math.
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.