Snacking on a low FODMAP diet might pose quite a challenge. A lot of popular snacks are high in FODMAPs, so they can’t be consumed by people suffering from IBS or other digestive system issues without unpleasant side effects.
Luckily, there are some snacks that might appease you. But, are almonds one of them?
Are almonds low FODMAP?
Almonds are in the group of nuts that can be consumed on a low FODMAP diet as long as you keep the portion sizes small. This is because they don’t contain too many FODMAPs in a single, small serving.
Also, almonds are a rich source of protein, healthy fats, and various vitamins and minerals. So, adding some to your diet can be great for your health and overall well-being.
How low in FODMAPs are almonds?
Almonds are some of the nuts that are allowed on a low FODMAP diet without causing any issues for people with IBS.
But make sure to stick to a serving of about 10 almonds per meal, snack, or sitting.
This amount is considered low- or moderate-FODMAP, so make sure not to exceed it, as it can cause IBS-like symptoms and other issues.
It’s also a good idea to opt for dry-roasted almonds instead of oil-roasted ones. This is because almonds are already high in fat, so adding more will put additional pressure on your digestive tract. And this isn’t good for people with preexisting digestive problems.
Are almonds good for you?
Almonds contain calories from all three macronutrients: carbs, proteins, and fats. In fact, just a one-ounce serving of dry-roasted almonds contains 12% of your daily recommended need for protein, which is an impressive amount.
Protein helps fuel your muscles as well as curb your appetite. Because of that, it’s an important nutrient for people who work out a lot and those trying to lose weight.
Almonds are also a great source of heart-healthy fats. While many people consider fats to be harmful, this kind is actually very good for your health.
They help prevent high levels of ‘bad’ cholesterol and reduce your risk of heart disease.
Since almonds are low in carbs but rich in healthy fats and fiber, eating them can improve your blood sugar levels.
In fact, studies show that eating almonds helps control the symptoms of diabetes and reduce insulin sensitivity while supplementing with magnesium.
Almonds also contain quite a lot of magnesium in a single serving, which is a mineral important for the health of your immune system.
Research also indicates that magnesium deficiency is strongly linked with high blood pressure.
High blood pressure levels increase your risk of heart attacks and strokes. So, if eating almonds can help prevent that, it’s a good idea to add this nut to your diet.
What’s more, almonds contain a lot of powerful antioxidants. These substances protect your cells from oxidative damage by flushing out free radicals from your body.
This, in turn, reduces your risk of heart disease, diabetes, and even cancer.
The majority of the antioxidants in almonds are concentrated in their brown skin. So, those are the best kind to eat.
A single one-ounce serving also contains 37% of your daily recommended need for vitamin E. This fat-soluble micronutrient helps maintain healthy skin and eyes, but it also strengthens your immune system.
Since this vitamin is fat-soluble, getting it from foods containing healthy fats improves its absorption, making almonds an excellent source of this nutrient.
Lastly, one ounce of almonds contains a large dose of manganese, about 37% of your daily need. This mineral helps your body form connective tissues, bones, blood clotting factors, and sex hormones.
Manganese also aids in calcium absorption, blood sugar regulation, and carbohydrate metabolism.
So, it’s important to eat enough manganese-rich foods.
Can you eat almonds on a low FODMAP diet?
Generally, almonds are OK for a low FODMAP diet as long as you stick to a small serving of 10 or fewer almonds.
Anything more than that can cause unpleasant symptoms of IBS and other issues.
Overall, almonds are considered high FODMAP, though. So, people with a particularly severe case of IBS might need to avoid this type of nuts altogether if they notice that their symptoms are getting worse.
Is almond butter low in FODMAPs?
Almond butter can be eaten on a low FODMAP diet as long as you stick to one tablespoon per sitting.
If you were to consume more, you’d load up on indigestible carbs that trigger IBS symptoms even more.
So, while you can have some of this nut butter, make sure to practice moderation.
Is almond milk low in FODMAPs?
Almond milk is also allowed on a low FODMAP diet, so people with IBS can drink it. Here, you can drink one glass per sitting, as the carbs in almond milk aren’t as concentrated as in almond butter and roasted almonds.
Almond butter is also an excellent choice for those who don’t tolerate lactose but still want to include milk in their diets.
If that’s the case, almond milk will help you improve other digestive system problems aside from IBS.
Is almond oil low in FODMAPs?
As long as it’s pure almond oil without any additives like garlic or onions, almond oil is low in FODMAPs.
Most oils are low in these indigestible carbs, as they contain mostly fats, and FODMAPs are just carbs.
Because of that, almond oil can be a great addition to any diet, even if you suffer from IBS.
Conclusion
Almonds can be a great addition to a low FODMAP diet as long as you keep the serving size small.
Eating 10 almonds on a low FODMAP diet is perfectly OK, but exceeding this number can be bad for your digestive tract.
Aside from that, almonds are a rich source of protein and healthy fats, which are two very important nutrients.
This kind of nut also provides you with a lot of minerals and vitamins that contribute to good health.
So, adding some almonds to your diet from time to time is a great idea.
Sources: Nutrition Data, National Library of Medicine, and PMC
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.