Almond flour is becoming a popular alternative to plain flour due to its lower glycemic index and superior ability to control blood sugar – but is coconut flour low FODMAP?
FODMAP is short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. (What a mouthful!) These are short-chain carbohydrates that are thought by medical professionals to negatively impact those with bowel conditions such as Irritable Bowel Syndrome (IBS), as they are difficult for the small intestine to absorb.
A FODMAP diet is only to be started on instruction from a medical physician, after being diagnosed with IBS for example.
So is almond flour low FODMAP?
As almond flour is made from ground almonds, and almonds are low FODMAP, almond flour is therefore a low FODMAP flour.
However, it is only low FODMAP if consumed in a small amount – 1/4 of a cup of almond flour is generally considered to be low FODMAP.
It would therefore be suitable for people who are seeking a low FODMAP diet, such as those suffering from conditions such as IBS. (Again, before starting a FODMAP diet, please consult with a medical professional – and talk about which specific foods to consume and bake with.)
Of course, almond is just one of many different types of flour, so check out our in-depth explainer on the all the major types of flour.
How almond flour is made
Almond flour is made from finely milled almonds. The almonds used for almond flour have generally been boiled in order to remove the skins, and then ground and sifted into a flour-like consistency.
The skins are removed to produce a finer texture than other flours, making almond flour more suitable for gluten-free baking/cooking.
You can even make almond flour yourself at home. Simply blanch almonds to remove the skins and blitz in a blender until a fine texture is achieved.
Baking with almond flour
Many people like to bake with almond flour as it’s beneficial for those seeking a low-carb or gluten-free diet.
With a low glycemic index of less than one, almond flour has the lowest glycemic index of all flours. This tells us that almond flour may be beneficial for managing diabetes, as its low glycemic index shows that it raises blood glucose levels slowly.
Due to its high-fat content, almond flour is great for baking a variety of items including cookies, pie crusts, cupcakes, muffins, macarons, and sandwich bread. We have a great recipe on our website for almond flour cookies, with just two ingredients!
Almond flour generally has a substitution ratio of 1:1, however, because it contains a lot of fat, it’s best to work from recipes where the conversion to almond flour has already been done. You can end up with quite greasy batters if too much almond flour is used.
| Per 1 Cup Serving | Almond Flour | All-Purpose Flour |
| Substitution Ratio | 1:1 | N/A |
| Gluten-Free? | Yes | No |
| Glycemic Index | <1 | 85 |
| Carbs | 23g | 95 |
| Keto friendly? | Yes | No |
| Paleo-Friendly? | Yes | No |
| Liquid Absorbency | Medium | Medium |
| Best for baking | Cookies, muffins, brownies, macarons, pie crusts, sandwich bread | Non-yeast recipes (cookies, biscuits, some breads) |
Diets that suit almond flour
Almond flour is suited to a range of diets, making it a great alternative to all-purpose flour.
It is both keto and paleo-friendly, as well as being gluten-free. This means it is generally suitable for those with conditions related to gluten intolerance such as coeliac disease.
It’s also a great option if you’re watching your weight, as it only contains a small number of carbs (23g) in comparison with all-purpose flour which contains 95g per cup, and has a low glycemic index.
Incidentally, if you’re looking for an alternative to almond flour, try coconut flour. (Although please note – coconut flour is NOT low FODMAP.)
FAQs
Almond flour us ultimately ground almonds, however, the almonds will have been blanched prior to grinding. This is to remove the skins and provide a smoother, finer texture.
Almond flour is very nutritious due to its high fiber levels. It may provide health benefits including reduced risk of heart disease and improved blood sugar control due to a low glycemic index. I recommend consulting with a medical physician to ensure that almonds make sense in your diet – I’ll leave the medical details to the professionals!
Almond flour is low FODMAP and gluten-free. It is therefore considered a suitable food product for those with IBS, however, I recommend consulting with a medical professional before trying almond flour if you suffer from IBS or similar conditions.
Eating too many almonds may aggravate your stomach as they contain compounds found in nuts such as phytates and tannins. This can make them tricky to digest if you over-indulge in them. However, provided you don’t eat too many almonds, you shouldn’t notice almonds being particularly aggravating to your stomach area.
Almond flour is generally not inflammatory. However, if eaten in large amounts it may cause inflammation due to being high in Omega-6’s. If eaten in normal quantities, almond flour shouldn’t produce any inflammatory effects.
Almond flour generally doesn’t produce any adverse side effects, unless it’s been eaten in very large amounts. Overindulging in almond flour may result in indigestion and stomach pains, which may cause diarrhea or constipation.
Leave a Comment