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Almond Butter

Low FODMAP

Serving sizes

Almond Butter changes rating with portion size. These are the amounts tested in the literature behind our ratings.

  • About 1 tablespoon (20g) Low
  • Larger portions Moderate
  • Much larger portions High
Fructans GOS

Almond butter is Low FODMAP at about 1 tablespoon (20g), a thin spread of concentrated almond paste.

  • About 1 tablespoon (20g) sits low.
  • Fructans and GOS build at larger portions, climbing to moderate, and much larger portions land high.
  • Sweetened or blended versions can add other ingredients, so check the label.

Spread it thin on toast or stir a spoonful into a sauce, and switch to peanut butter when you want a bigger scoop.

Related foods

Other nuts & seeds rated for FODMAP content.

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Learn more

What Are FODMAPs? A Plain-English Guide Low FODMAP Elimination Phase: A Week-by-Week Guide FODMAP Stacking: Why You Reacted to 'Safe' Foods How to Read Food Labels on Low FODMAP

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

References

  1. Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
  2. Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
  3. Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
  4. Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
  5. FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.

Last reviewed September 22, 2026.