Is peanut butter low FODMAP?
Yes, peanut butter is low FODMAP. Monash University has tested peanut butter. It can be enjoyed in a serving of 2 tablespoons or 50 grams.
What kinds of peanut butter are low FODMAP?
About this, Monash University is not really clear. In the app, they show two kinds of peanut butter. One has an American flag next to it, so it is supposedly American peanut butter.
For this peanut butter, they say you should avoid larger servings: more than 3 tablespoons or 75 grams. At that serving, it is high in oligos fructans and GOS.
The other one just shows a plain jar of peanut butter with no mention of countries. For this one, as safe serving is 50 grams or 2 tbsp.
The app says larger servings of more than 140 grams of 4.9oz should be avoided because it contains excess fructose.
As the information above is a bit unclear, I would advise sticking to a serving size of a maximum of 2 tablespoons or 50 grams. Then you are sure that you are eating a safe low FODMAP serving.
What brand of peanut butter to choose?
Because Monash University doesn’t mention any brands, I would assume you can pick any brand. Just make sure to always check the ingredient list for sneaky FODMAPs.
Brands that can be used are for example:
- 365 by Whole Foods
- Justin’s peanut butter
- Calvé peanut butter (a favorite here in the Netherlands)
I personally love using natural peanut butter that only contains peanuts and salt.
This type of peanut butter has to be stirred before using it, but it doesn’t contain any added sugar or other ingredients.
Low FODMAP recipes with peanut butter
Feel like having some peanut butter right now? Try out one of these recipes with peanut butter:
- Low FODMAP granola bars with peanut butter
- Low FODMAP peanut butter chocolate chip cookies
- Low FODMAP peanut butter baked oats
- Low FODMAP snickers oatmeal
- Low FODMAP peanut butter blondies
- Low FODMAP cookie dough peanut butter brownies
What about other kinds of nut butter?
Monash University has tested almond butter and which is low FODMAP in a serving of 20 grams. Other kinds of nut butter have not been tested.
Cashew butter is a popular type of nut butter, this is not low in FODMAP because cashews are high in FODMAPs.
You can read more about different kinds of nuts and their FODMAP servings in my blog about low FODMAP nuts.
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