Using Almond Flour on a FODMAP Diet
When it comes to using almond flour on a low FODMAP diet it all comes down to the portion sizes.
The flour itself is usually made with blanched or whole almonds that have been ground down into a fine powder. Almonds themselves are considered something to be wary of on a low FODMAP diet because if you eat more than a handful then they quickly become high FODMAP.
The same applies to almond flour – the more you have the higher the number of FODMAPs you are consuming. This is something to always bear in mind and to ensure that you keep your portions within the guidelines.
Recommended Almond Flour Portion
One serving of almond flour would be about a quarter of a cup or 24 grams. This doesn’t seem like a lot and you would be right!
This isn’t much on its own but if you are baking with it then you need to take care to ensure that recipes that use more than this need to be broken down into appropriate portion sizes.
For example, if your recipe calls for 100 grams of almond flour you should make sure you only eat a quarter of the final baked food in one go. Then you will be remaining low FODMAP and can enjoy your favourite treats.
FODMAP Tip: Just 24 Grams of Almond Flour is a Low FODMAP Portion
How to Use Almond Flour
Almond flour can be substituted in lots of situations where you would normally use wheat flour. Here are a few ideas for you to try.
Make Some Macarons
Macarons are perfect for using almond flour because the base recipe uses almond flour as part of the normal recipe!
These are sweet, delicate treats that can be a little tricky to make so it’s recommended you find a good low FODMAP macaron recipe and get lots of practice in making these tasty treats.
Muffins are the perfect treat for an afternoon snack, to have with a coffee or even as a delicious pudding. You can make some delicious muffins using almond flour! Why not try some blueberry and almond muffins?
To make them, all you need to do is follow your usual recipe and substitute your usual flour with some almond flour.
Treat Your Family to Almond Cookies
Cookies are everybody’s favourite treat You don’t need to give them up completely, even when you suffer from some food intolerances. Try baking some almond cookies. They are easy to make. All you need to do is just follow your usual recipe and use almond flour instead.
Low FODMAP Almond Flour Recipes
If you’re looking for delicious recipes containing almond flour that are low FODMAP then give these a go:
Other Flour Products
Almond flour isn’t the only flour alternative you could use in your baking and cooking. There are a number of other options which we’ve covered below:
Is Rice Flour Low FODMAP?
Rice flour is also a type of flour that is low FODMAP within some portion guidelines.
The great thing about it is you can use a little more rice flour than you can almond flour which is perfect if you need to use more or want to treat yourself to a larger portion than usual. You can use about 100 grams of rice flour in your baking.
This should be the same if you choose the usual rice flour or a roasted rice type of flour.
Is Wheat Flour low FODMAP?
Wheat flour is unfortunately high in FODMAPs so is best avoided as much as possible while following a FODMAP restricted diet. This doesn’t mean that you can’t eat any wheat flour products. But, it does mean that you need to be careful with how much.
Keep your portions to less than 100 grams of wheat flour and you may find you are okay. Just be careful because wheat can cause a lot of other problems for those suffering from food intolerances too. It is fairly common to suffer from more than one intolerance.
Almond flour is considered to be low FODMAP as long as you keep your portions low. This is fantastic news for anyone who loves a sweet treat or enjoys baking as a hobby to feed the whole family.