FODMAP food guide
Is almond meal low FODMAP?
FODMAP score
45
Moderate
In small portions — Almond Meal is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
1 tbsp (12g)
Becomes high FODMAP at
1/4 cup+ (24g+)
Only small baking amounts (~1 tbsp) stay low; 1/4 cup of ground almonds exceeds the GOS threshold, so it is easy to overshoot in dense almond-flour bakes.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores almond meal at a serving of 1 tbsp (12g); at 1/4 cup+ (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.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.