Almonds

Nuts & Seeds

Often contains: Tree nuts, Almond.

Allergen info is a guide only — always read the actual product label.

GASP score by preparation (lower is gentler · 0–10)

Preparation	Gas	Binding	Overall
Rawusual	2.5	0.7	7.8
Roasted (low oil)	2.5	0.7	5.8

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Alternatives for almonds, ranked three ways. Tap any ingredient to learn what it is.

Closest matchsafe default · confidence B

Smooth peanut butter

Keeps the flavour and texture as close to the original as possible.

Peanuts are low-FODMAP and smooth nut butter removes the coarse residue whole nuts leave behind; almonds climb in FODMAPs at larger serves.

Peanut butter · nut butter · 1–2 tbsp2.3

Combined load for these items is 2.3 vs 7.8 for almonds — about 5.6 points lower.

Safestsafe default · confidence C

Chestnuts

Lowest likely gas, urgency, residue and irritation.

Chestnuts are low-FODMAP, lower in fat and far lower in residue than other nuts.

Chestnuts · nut · small serve3.2

Combined load for these items is 3.2 vs 7.8 for almonds — about 4.6 points lower.

Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.