Peanut butter is a staple food for many people following a low FODMAP diet. While peanut butter itself is low FODMAP, there are a few things to keep in mind when choosing a peanut butter to make sure it fits within a low FODMAP diet.
Is peanut butter low FODMAP?
Plain peanut butter contains just peanuts and possibly salt, both of which are low FODMAP. So plain peanut butter can be eaten liberally on a low FODMAP diet.
Why peanut butter is low FODMAP
Peanuts themselves are low in FODMAPs. Peanuts contain mostly fat, protein, fiber and carbohydrates in the form of low FODMAP sugars like sucrose and starch. Peanuts do not naturally contain fructose, galactose, fructans, galactooligosaccharides (GOS), or other high FODMAP ingredients.
Salt is also low FODMAP. So peanut butter containing just peanuts and salt is low FODMAP.
What to watch out for in peanut butter
While plain peanut butter is low FODMAP, some added ingredients in certain peanut butter brands could make them higher in FODMAPs:
- High fructose corn syrup – a sweetener higher in fructose
- Inulin – a prebiotic fiber that is a fructan
- Fructooligosaccharides – another type of fructan sweetener
- Sugar alcohols like sorbitol – FODMAP sugar alcohols
- Hydrolyzed or modified vegetable protein – can contain FODMAP ingredients
- Barley malt – contains gluten, a potential issue for some on low FODMAP diet
Best peanut butters for a low FODMAP diet
The best peanut butters for a low FODMAP diet include:
- Plain peanut butter with peanuts and salt only
- Smooth or crunchy style
- Major brands like Jif, Skippy, Peter Pan
- Natural peanut butters with peanuts and salt only
- Peanut butter spreads from nuts.com or other natural brands without added high FODMAP sweeteners or prebiotics
Always check the label to make sure your peanut butter does not contain high FODMAP sweeteners, prebiotics, added sugars, or other additives.
Serving size
Peanut butter is low FODMAP, but it does have a recommended serving size on a low FODMAP diet:
- 2 tablespoons (32 g) peanut butter per serving
One serving of 2 tablespoons peanut butter contains about 4 grams of fiber. More than this in one sitting could cause issues for some people due to the high fiber load.
You can safely consume up to 3 servings per day, for a total of 6 tablespoons (96 g) peanut butter.
Pay attention to portion sizes and avoid overindulging to prevent gastrointestinal symptoms.
How to eat peanut butter on a low FODMAP diet
There are many delicious ways to eat peanut butter while sticking to a low FODMAP diet:
- Spread on low FODMAP bread or toast
- Add to oatmeal
- Stir into Greek yogurt
- Blend into smoothies
- Use as a dip for low FODMAP fruits and vegetables
- Add to trail mixes
- Swirl into coconut yogurt
- Stir into overnight oats
- Spread on rice cakes or low FODMAP crackers
- Mix into pancake or waffle batter
- Add to sauces and dressings in place of tahini
- Blend into energy balls or protein bars
- Use as a topping for cereals
- Fill celery sticks
Peanut butter recipe ideas
Here are some peanut butter recipe ideas that are low FODMAP approved:
Breakfast
- Peanut butter overnight oats
- Peanut butter smoothie bowls
- Peanut butter pancakes
- Peanut butter banana toast
- Peanut butter swirled Greek yogurt
- Peanut butter fruit and nut bars
Lunch
- Peanut butter and jelly sandwich
- Peanut butter lettuce wraps with chicken
- Peanut butter celery sticks
- Peanut butter apple slices
- Peanut butter trail mix
Dinner
- Peanut chicken stir fry over rice
- Teriyaki salmon with peanut glaze
- Peanut noodles with vegetables
- Peanut burgers
- Noodle bowls with peanut sauce
Snacks
- Peanut butter energy bites
- Peanut butter banana roll ups
- Ants on a log (peanut butter on celery)
- Peanut butter stuffed dates
- Peanut butter apple slices
- Peanut butter rice cakes
Key takeaways
- Plain peanut butter is low FODMAP due to its basic ingredients – just peanuts and possibly salt.
- Limit added high FODMAP ingredients like sugars, prebiotics, hydrolyzed proteins.
- Consume 2 tablespoons (32 g) peanut butter per serving.
- Eat up to 3 servings peanut butter daily – so 6 tablespoons (96 g) total.
- Incorporate peanut butter into low FODMAP meals and snacks in a variety of ways.
Enjoying peanut butter in moderation can be done on a low FODMAP diet as long as you choose plain peanut butter and control portions. Peanut butter makes a great addition to enhance low FODMAP recipes with extra flavor, creaminess and nutrition.
Conclusion
In summary, plain peanut butter is low FODMAP and can be incorporated into a low FODMAP diet. Just be sure to check the label for high FODMAP ingredients and stick to recommended 1-3 servings daily. Peanut butter can be used creatively in recipes to add flavor, texture and nutritional value. With appropriate portion sizes and low FODMAP varieties, peanut butter can be a safe, beneficial part of an elimination diet for managing IBS. Be mindful of serving sizes and enjoy peanut butter moderately as part of a diverse low FODMAP approach.