FODMAP/SIBO Rating
Serving Size Consideration: 2-4 tablespoons per serving
Safe Serving Size: Up to 1/4 cup (24g) per serving is considered low FODMAP
Active Compounds: Contains low amounts of galacto-oligosaccharides (GOS) and fructans
Digestive Impact
Why it's problematic: Generally well-tolerated
Specific symptoms: Minimal digestive symptoms when consumed in recommended portions
Typical reaction time frame: If reactions occur, typically within 2-4 hours of consumption
Individual variation: Some individuals may be sensitive to nuts in general, independent of FODMAP content
Safe Alternatives
Substitution ratio: 1:1 for coconut flour (may need additional liquid), 1:1 for cassava flour
Grinding almonds into flour does not significantly affect FODMAP content
Blanched almond flour (skin removed) may be easier to digest
Avoid combining with:
- cashews
- pistachios
- macadamia nuts
Safe complementary foods: Can be safely combined with most low FODMAP ingredients like eggs, berries, and rice
- Start with 1 tablespoon (7g) of almond flour in baked goods
- If well tolerated, increase to 1/4 cup (28g) per serving
- Monitor symptoms for 24-48 hours before increasing portion size
Signs of success: No digestive discomfort, bloating, or changes in bowel habits within 48 hours of consumption
Common products containing garlic:
- Gluten-free baked goods
- Paleo desserts
- Grain-free breading
- Low-carb crackers
Alternative names: Ground almonds, Almond meal, Blanched almond flour, Natural almond flour
Factors affecting tolerance:
- Total daily nut intake
- Individual nut tolerance
- Existing digestive conditions
- Processing method of flour
Tip: Start with small portions and increase gradually while monitoring symptoms