For those with irritable bowel syndrome (IBS), the low fodmap diet is often recommended as a way to reduce symptom flares. But for those who are new to the diet, one of the most common questions is, “which foods are low fodmap?” While there are many lists available online, it can be helpful to understand some of the reasoning behind why certain foods are included or excluded from the diet. In this blog post, we’ll take a closer look at almond flour and is almond flour low fodmap.
What is the Low Fodmap Diet?
The low fodmap diet is an Elimination Diet that gets rid of high-risk prebiotic foods that feed gut bacteria to reduce gut symptoms like bloating, gas, constipation, and diarrhea. The ‘FODMAPs’ in the diet is basically short-chain carbohydrates that are poorly absorbed in the gut.
There are several different types of FODMAPs, but for the purpose of this blog post, we’ll focus on two that are relevant to almond flour: insoluble fiber and FODMAPs.
Almond Flour and Insoluble Fiber
Insoluble fiber is a type of carbohydrate found in foods like wheat bran, whole grains, and nuts & seeds. Because insoluble fiber is not broken down or absorbed by the body, it passes through the gastrointestinal tract relatively intact. For some people with IBS, this can lead to increased gas production and bloating.
While all nuts contain some insoluble fiber, almonds have a higher percentage of insoluble fiber than other nuts like cashews or pistachios. For this reason, almond flour made from whole almonds is typically not recommended for those following a low fodmap diet.
Almond Flour and FODMAPs
Another thing to consider with almond flour is that it is made from Grinded Almonds, which contain FODMAPs. While grinding almonds into flour do slightly reduce their FODMAP content, they are still considered a high fodmap food. In general, it is recommended that those following a low fodmap diet limit their intake of high fodmap foods to no more than two servings per day. Additionally, it’s important to note that not all almond flour is created equal. Some brands of almond flour are made from blanched (skinless) almonds, which have a lower FODMAP content than unblanched almonds. So, if you do choose to use almond flour, be sure to check the label to make sure it is made from blanched almonds.
So, is almond flour low fodmap?
No, almond flour is not considered to be low fodmap. However, if you are following a low fodmap diet and looking for an alternative to almond flour, there are several options available. Some of the most popular substitutes for almond flour include coconut flour, tapioca flour, and rice flour. Additionally, many store-bought gluten-free pieces of bread and baked goods are made with a combination of low fodmap flours and are safe to eat on a diet.
We hope this blog post has been helpful in understanding some of the reasoning behind why certain foods are included or excluded from the low fodmap diet. As always, please consult with a registered dietitian or doctor before making any changes to your diet.