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.
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.
The app says that a serving of 32 grams or 2 tbsp is low FODMAP for this peanut butter.
The other one shows a plain jar of peanut butter with no mention of countries. For this one, a safe serving is 50 grams or 2 tbsp.
For both entries, the app says 2 tbsp is a safe serving but the amount in grams differs.
Monash University always says that your personal tolerance is the most important to test. So I would always advise you to start with a small serving of peanut butter and see how you react to that.
If that goes well, you can try a larger serving next time and test your own tolerance level.
Peanut butter is high in fat
An important note that Monash University makes in their app is that peanut butter is high in fat and that fat can affect gut motility.
When you consume a lot of high-fat foods, this can be an additional symptom trigger. So that is something to keep in mind.
What is the safe serving for peanuts?
In the Monash app, Monash University says that a serving of 32 nuts or 28 grams is low FODMAP.
In the app, nothing is mentioned about a maximum low FODMAP serving for peanuts. So probably you can enjoy more than just 28 grams of peanuts at a time.
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.
Sneaky FODMAPs that can be added to peanut butter are for example ingredients such as: fructose, high fructose corn syrup (HFCS), or honey.
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 low FODMAP 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 which is low FODMAP in a serving of 20 grams. At a serving of 32 grams or more almond butter contains an average amount of galactans (GOS) and fructans and this can cause symptoms.
So when you are still in the elimination phase, it is safest to stick to a serving of 1 tbsp or 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.
Other blogs about the FODMAPs in foods
Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:
Fruits and vegetables
- Are tomatoes low FODMAP?
- Is bell pepper low FODMAP?
- Is coconut low FODMAP?
- Are bananas low FODMAP?
- Are mushrooms low FODMAP?
- Is broccoli low FODMAP?
- Is kale low FODMAP?
- Is spinach low FODMAP?
- Is corn low FODMAP?
- Is avocado low FODMAP?
- Is sweet potato low FODMAP?
- Are pickles low FODMAP?
Dairy and grains
- Is rice low FODMAP?
- Is quinoa low FODMAP?
- Are oats low FODMAP?
- What bread is low FODMAP?
- Which milk is low FODMAP?
- What cheeses are low FODMAP?
- Is butter low FODMAP?
Other foods and drinks
- What nuts are low FODMAP?
- Is popcorn low FODMAP?
- Is soy low FODMAP?
- What alcoholic drinks are low FODMAP?
- Is coffee low FODMAP?
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