Almond flour has become a popular gluten-free and grain-free alternative to traditional all-purpose flour. It provides a nutty, sweet flavor and can be used to bake and cook many goods. However, some people report digestive issues like bloating and gas after eating foods made with almond flour.
What is almond flour?
Almond flour is made from blanched, skinless almonds that are finely ground into a meal consistency. It has a fine, flour-like texture and appearance. Unlike all-purpose flour, almond flour contains no gluten and is made purely from almonds.
It’s rich in protein, fiber, healthy fats, vitamins, and minerals. A 1/4 cup (28 grams) serving contains:
- Calories: 160
- Protein: 6 grams
- Fat: 14 grams
- Carbs: 6 grams
- Fiber: 3 grams
- Calcium: 74% of the RDI
- Iron: 7% of the RDI
- Potassium: 6% of the RDI
Thanks to its nutritional profile, almond flour can be a healthy substitute for regular flour in many recipes.
Why do some people experience bloating and gas from almond flour?
There are a few reasons why some people may get bloating or gas from eating foods made with almond flour:
FODMAPs
Almonds contain FODMAPs, or fermentable oligo-, di-, and monosaccharides and polyols. These are certain types of carbs that some people can’t properly digest.
When they reach the large intestine undigested, they become food for gut bacteria. This process results in gas as a byproduct, which can lead to bloating and flatulence.
Non-soluble fiber
Almonds are rich sources of fiber, providing 12–14% of the RDI in a 1-ounce (28-gram) serving. Approximately 98% of the fiber in almonds is insoluble, while 2% is soluble fiber.
Insoluble fiber does not dissolve in water and passes relatively intact through your digestive system. It adds bulk and accelerates the passage of food through your gut, which can cause gas and bloating in some people as bacteria ferment the undigested fiber.
Oxalates
Almonds contain oxalates, compounds that inhibit calcium absorption and may lead to kidney stones in those prone to the condition. Oxalates can also contribute to bloating and other digestive issues in some people.
Fat content
Almond flour is very high in fat, providing over 140% of the RDI in a 1/4-cup (28-gram) serving. A diet high in fat can sometimes cause bloating, though the fats in almonds are mainly heart-healthy unsaturated fats.
Individual intolerances
Some people may be intolerant or allergic to almonds. Nut allergies are one of the most common food allergies. Almond allergy or intolerance can cause digestive symptoms like bloating, gas, cramping, and diarrhea.
Tips to prevent bloating from almond flour
Here are some tips to help prevent bloating from eating foods made with almond flour:
Limit portion sizes
Eating large amounts of almond flour may be more likely to cause issues. Try limiting your intake to under 1/4 cup (28 grams) at a time.
Drink plenty of fluids
Staying hydrated and drinking enough fluids can help prevent constipation and bloating. Aim for 8–12 cups (2–3 liters) of fluids daily.
Eat yogurt with probiotics
Eating probiotic yogurt can help boost gut bacteria and improve digestion. Try choosing yogurt with live and active cultures.
Exercise regularly
Being active helps increase muscle contraction in your digestive tract to ease stool movement and prevent bloating and constipation.
Avoid chewing gum
Chewing gum causes you to swallow more air, which can get trapped in your digestive system and lead to bloating. Avoid excessive gum chewing.
Limit pairing with beans and cruciferous veggies
Beans and veggies like broccoli, cauliflower, cabbage, and Brussels sprouts are other common culprits for gas and bloating. Limit eating almond flour with too many of these foods.
Try an elimination diet
Removing almond flour from your diet for 1–2 weeks can help you determine if it’s a cause of your bloating. Slowly reintroduce it afterward while monitoring your symptoms.
Take digestive enzymes
Digestive enzyme supplements may help your body break down compounds like FODMAPs and fiber to prevent bloating and gas.
Use almond flour alternatives
Substitute almond flour with other nut and seed flours like walnut, pecan, sunflower seed, pumpkin seed, or coconut flour.
Other causes of bloating and gas
Keep in mind that bloating and gas can be caused by many other factors besides almond flour:
- Lactose intolerance
- Overeating
- Swallowing air when eating or drinking
- Artificial sweeteners
- High-fat foods
- Stress and anxiety
- Food intolerances
- Some medications
- Gut bacteria imbalances
- Irritable bowel syndrome (IBS)
- Small intestinal bacterial overgrowth (SIBO)
- Celiac disease
- Fructose intolerance
- Inflammatory bowel disease (IBD)
It’s important to discuss persistent digestive issues with your healthcare provider to identify and treat any underlying causes.
Conclusion
Almond flour contains compounds like FODMAPs, fiber, oxalates, and fat that may contribute to bloating and gas for some people. Portion control, staying hydrated, choosing alternative flours, and taking digestive enzymes may help prevent this effect.
However, many other underlying conditions can also cause these symptoms. See your doctor if digestive problems persist despite making dietary modifications.