Almonds are THE nut that I get a lot of questions about from my clients who follow the FODMAP diet. Can I eat them during the low FODMAP phase? How much can I eat? Do I need to think about FODMAP stacking? All of those are questions my clients are struggling with. Today I’ll give you the answer too!
The FODMAP diet is an elimination diet that is effective for symptom reduction in Irritable Bowel Syndrome (IBS) if you want to read more about the FODMAP diet, check out the blog I wrote about that.
The FODMAP in Almonds
When it comes to almonds, it can become a little tricky while following the FODMAP diet. Because you CAN eat them, but just not in unlimited amounts. That’s where self control comes along!
Almonds contain some oligosaccharides-GOS. But you can eat them! Up until 12 grams they are completely low FODMAP, and from 24 grams they are high FODMAP.
So a small portion of almonds that weighs less than 12 grams is perfectly fine to use during the low FODMAP diet! And I would definitely recommend you do so, because variety of plant-based products is key when it comes to a healthy gut.
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Almonds and FODMAP Stacking
When using any product that has an upper limit on the FODMAP diet, there is a chance of FODMAP stacking. With FODMAP stacking, you combine 3 or more low FODMAP products that have an upper limit, and reach the low FODMAP threshold.
With almonds for example, if you use 12 grams, and don’t combine them with any other products that contain FODMAPs you’re safe.
But if you use 12 grams of almonds, and combine them in a dinner with a little bit of butternut squash and canned chickpeas then you can reach the Oligosaccharides-GOS limit. Butternut squash is low FODMAP until 45 grams and contains some GOS and mannitol in bigger portion sizes. And canned chickpeas are low FODMAP up until 42 grams and contain GOS in higher amounts.
In this case, 3 products that contain safe amounts of GOS combined can become a trigger for gut symptoms. So be careful when choosing your products!
FODMAP and Nuts
In general, when it comes to nuts on the FODMAP diet, most of them will have an upper limit. Some nuts, like walnuts, pecan nuts and macadamia nuts are low FODMAP in big portions. If you want to read more on nuts and portion sizes during the FODMAP diet, please check out the blog that I wrote on low FODMAP nuts.
For health it’s a good choice to include at least 25 grams of nuts and seeds into your diet everyday. They provide you with fiber, plant-based protein, healthy fats and vitamins and minerals. They help you on the path to gut health!
What are your favorite nuts now that you’re following the low FODMAP diet? Let me know in a comment below!