Is Peanut Butter Low FODMAP?
Hi there, fellow low FODMAP foodies! If you’re following or about to start a low FODMAP diet, you know how important it is to navigate food choices carefully. Let’s dive into one of my favorite spreads, peanut butter! Is peanut butter low FODMAP? If peanut butter is one of your favorites, too, let’s discover how this food can fit into a healthy digestive plan.
As a Registered Dietitian and someone who personally manages irritable bowel syndrome, I understand the importance of making the right food choices. Join me as we embark on this FODMAP journey to eat the foods we love without all the uncomfortable symptoms.
Understanding FODMAPs
Before we get into the specifics of peanut butter, let’s review what FODMAPs are and how they affect digestion if you have irritable bowel syndrome (IBS). FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Some people may have difficulty digesting these different types of carbohydrates, and can cause bloating, gas, abdominal pain, and diarrhea or constipation.
Is Peanut Butter Low FODMAP?
So, let’s get to the top question, is peanut butter low FODMAP? If you love peanut butter as I do and also have IBS, you will be happy to know that peanut butter is low FODMAP in the appropriate serving. But remember that not all peanut butter is the same; some are more processed than others.
Peanut butter primarily consists of peanuts, and peanuts themselves are low in FODMAPs. However, added ingredients to peanut butter, such as honey, sugars, or high fructose corn syrup, are high in FODMAPs. So the FODMAP content of peanut butter will vary from brand to brand; even each brand may have different types of peanut butter.
Assessing the FODMAP Content in Peanut Butter
One of the best tools to use to determine if a food or product is low in FODMAPs is the Monash University App. Monash Unversity is a trusted authority on the low FODMAP diet and provides valuable information to help us make the best dietary choices.
According to the Monash app, peanut butter is considered low FODMAP in a serving of 2 tablespoons or 50 grams per meal. But if you live in the United States, two tablespoons is still the recommended portion but limited to 32 grams per meal. I recommend avoiding servings larger than three tablespoons or 75 grams due to the high oligosaccharides, both fructans and galactooligosaccharides (GOS).
Tips for Finding Low FODMAP Peanut Butter
- Read the labels and ingredients list and look for natural peanut butter made without added ingredients besides salt or oil.
- Avoid peanut butter that contains high FODMAP ingredients such as honey, high fructose corn syrup, or other sweeteners.
- Check the Monash App or FODMAP Friendly app for new certified low FODMAP certified products. And the products will have their logo displayed, making them easier to find when you shop.
Nutritional Benefits of Peanut Butter
The nutritional benefits of peanut butter are outstanding! Peanut butter is a great way to get plant protein and fiber and also provides vitamins and minerals such as vitamins E and B6, magnesium, iron, and selenium. It also helps to control appetite due to the fiber, protein, and healthy fat content, keeping you satisfied for hours. And healthy unsaturated fats help to lower your bad cholesterol or LDL.
Incorporating Low FODMAP Peanut Butter
When you have found your favorite low FODMAP peanut butter, there are many ways to enjoy this delicious spread. Some ideas include:
- Spread it on plain rice cakes or gluten-free bread for a tasty and quick snack.
- Add it to smoothies for extra creaminess and protein.
- Use it in oatmeal or overnight oats. Replace the almond butter with peanut butter in this Almond Butter Oatmeal recipe!
Alternatives to Peanut Butter
If you are looking for an alternative to peanut butter, there are some possible low FODMAP options.
- Almond butter is safe and low in FODMAPs, up to 1 tablespoon per meal; read this post on Low FODMAP nuts for more information.
- Macadamia nut butter has not been tested, but macadamia nuts are low FODMAP, up to 20 nuts per meal.
- Sunflower seed butter as well has not yet been tested by Monash. Sunflower seeds are low in FODMAPs, up to 2 teaspoons per meal or 6 grams.
- Pecan butter also has not been tested. Pecans are low in FODMAPs, with up to 10 pecan halves per meal (20 grams).
Tip! Check the Monash app for any newly tested foods or products regularly. They also announce on their Facebook group when new foods have been tested.
Conclusion
In conclusion, you can include peanut butter on a low FODMAP diet. But monitoring your symptoms while in the elimination phase and controlling portion size is essential. Also, check the ingredients to ensure that any high FODMAP additions are absent.
As a Registered Dietitian Nutritionist, I understand the many challenges of managing IBS. And I recommend you pay attention to how your body responds to certain foods. The low FODMAP diet helps you determine your tolerance to foods and, in turn, aids in optimizing your well-being.
Disclaimer: The information provided in this blog post is based on my knowledge and expertise as a Registered Dietitian Nutritionist and my own experiences managing IBS. However, working with a healthcare professional for personalized advice is recommended.
