Is peanut butter low FODMAP? (includes hidden ingredients)

Peanut butter is one of the world’s most popular nut butters, but is peanut butter low FODMAP? 

This post will answer that question and discuss how peanut butter can be enjoyed as part of a low FODMAP diet. 

Is Peanut Butter Low FODMAP?

Yes, peanut butter is low FODMAP (2).

Peanuts contain trace amounts of FODMAPs. Therefore, Monash recommends that you can eat peanuts freely and according to appetite (2). 

It is important to note that large servings of peanut butter (over 140g) contain moderate FODMAPs. Therefore, if you malabsorb fructose, you should avoid portions over this size, as it may trigger your IBS symptoms (2). 

Added high FODMAP ingredients

Although most kinds of butter have few added ingredients, it is essential to always look at the ingredients to double-check. 

Some types of peanut butters contain xylitol, which is a type of FODMAP (a polyol). Therefore, avoid peanut butters that have had this added, as this will increase the FODMAP content. Read our post to find out which sweeteners are low FODMAP. 

How is Peanut Butter Produced?

Peanut butter is a spread where peanuts have been roasted and ground until they becomes a paste-like consistency (1).

Many types of peanut butter have gone through different levels of processing. The fewer the ingredients and higher percentage of peanuts, the less processed the peanut butter. More heavily processed peanut butter may contain sugar, sweeteners and trans fats (1).  

The Nutritional Benefits of Peanut Butter

Following a low FODMAP diet can be restrictive, so it is vital to aim for a diet with plant diversity. This section will discuss the specific nutritional benefits of peanut butter.

The nutritional benefits of peanuts are translated into peanut butter, especially in peanut butter that has very few added ingredients (such as those that contain 100% peanuts).

Peanut butter contains fibre and is a good protein source, and therefore is ideal for those on a vegetarian or vegan low FODMAP diet.

Peanuts are also a good source of (3, 4):

• Magnesium 
• Iron
• Zinc
• Vitamin B
• Vitamin E
• Mono- and polyunsaturated fatty acids 

Low FODMAP peanut butter recipes

You can enjoy peanut butter as part of a low FODMAP snack, for example on a firm banana or on gluten-free bread.

However, if you would rather incorporate it into recipes, then below are six low FODMAP peanut butter recipes:

1. Peanut butter stir fry
2. Chocolate peanut butter smoothie
3. Peanut butter energy bars
4. Peanut butter cookies
5. Peanut butter and Hemp seed protein balls
6. Peanut butter chicken

Alternative nut butters

If you want to expand the diversity in your diet further, you may wonder which other kinds of nut butter are low FODMAP. This section will discuss what we know about the FODMAP content of other nut butters.

The FODMAP content of almond butter

According to Monash, you can enjoy at a low FODMAP serving size of 1 tablespoon. However, above this serving size, fructans and galactooligosaccharides are present.

The FODMAP content of hazelnut butter 

Monash has not yet tested the FODMAP content of hazelnut butter. However, Monash has tested hazelnuts, which are low FODMAP at a portion size of 10 nuts (15g).  

You could try making this low FODMAP hazelnut and chocolate spread.

Summary 

Peanut butter is classed as low FODMAP within serving sizes of less than 140g! Above this portion size, it is high in fructose and may trigger your IBS symptoms if you poorly tolerate this type of FODMAP.

Therefore, peanut butter below 140g can be a great source of protein and fibre during a low FODMAP diet. You could try the recipes linked in this article to include peanut butter in your diet.

Alternatively, you could try smaller quantities of almond butter or a homemade hazelnut spread.

Enjoy!

By Maiya Bahra Student Dietitian reviewed by Beth Willson Specialist Gastroenterology Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert