Are peanuts low FODMAP? Different types included + recipes

Are you wondering, “Are peanuts low FODMAP?” Dive into the article to find out! We will also share some things you should be cautious of when buying peanuts.

We will also explain the FODMAP content of peanut butter and give you some examples of low FODMAP peanut butter brands.

The article will also explain the nutritional benefits of peanuts and provide you 5 low FODMAP recipes.

Are peanuts low FODMAP?

Yes, peanuts are low FODMAP nuts. Monash tested a portion of 32g and found them to be low FODMAP.

Roasted peanuts and salted peanuts are also low FODMAP (1).

Although we do not have data about FODMAP content for bigger portions, we suggest sticking with the tested portion (32g), as peanuts are a source of fat, which can also be an IBS trigger.

The first explanation is that fats extend the duration of transit through the digestive system, which IBS patients can experience as bloating, fullness, and nausea (2).

Another reason is that fat causes a gastro-colic reflex, which can be hypersensitive or dysregulated in people with IBS (3).

There are also flavored or coated peanuts on the market. Always check the label to detect any high FODMAP ingredients – the most common are:

• Onion powder
• Garlic powder

Is peanut butter low FODMAP?

Yes, peanut butter is low FODMAP (1).

Peanut butter is made by roasting and grinding peanuts into a paste. The paste undergoes blending and homogenizing for a smooth consistency (4). 

Manufacturers adjust ingredients and package the final product for distribution (4).

To learn more about peanut butter on the low FODMAP diet, read our article: Is peanut butter low FODMAP? (includes hidden ingredients)

List of low FODMAP peanut butter brands

Most peanut butter is low FODMAP as long as the only ingredient is peanuts. Examples include:

• Whole Earth Smooth Peanut Butter
• Meridian Crunchy Peanut Butter
• Nuts About Nature Peanut Butter Smooth
• Stockwell & Co Crunchy Peanut Butter
• The Foodie Market Crunchy Peanut Butter
• SKIPPY® SUPER CHUNK® Peanut Butter

Are honey-roasted peanuts low FODMAP?

Monash has not tested honey roasted peanuts so far. However, they are most likely high FODMAP due to the high FODMAP content of honey.

Honey contains fructose, a type of FODMAP also found in strawberries and grapes.
You can read more about honey on the low FODMAP diet here: Honey – is it low FODMAP?

Nutritional benefits of peanuts

Now that you know you can include peanuts on the low FODMAP diet, let’s discuss the nutritional benefits.

Peanuts contribute not only to plant-based diversity in your diet but also to dietary fiber intake. A portion (30g) of raw peanuts provides roughly 2.5g of fiber (5).

Peanuts can also contribute to your protein intake. 30g of peanuts contains around 8g of plant-based protein (5).

Moreover, peanuts are packed with vitamins and minerals, especially (5):

• Vitamin E
• Vitamin B1, B3, B5, B6
• Folate
• Potassium
• Iron
• Magnesium
• Phosphorus
• Zinc
• Copper
• Manganese

Peanuts also contain phytochemicals that act as antioxidants – fight against free radicals (6).

One study looked at the results from 13 studies on peanut consumption and several cardiovascular disease risk factors (6).

Researchers found a positive effect of peanut consumption on HDL cholesterol, also known as “good cholesterol,” due to its cardioprotective effect (6).

Low FODMAP peanut recipes

To get some ideas or inspiration on incorporating peanuts into the dishes, we will list 5 delicious low FODMAP dessert recipes.

Recipes to try:

1. No Bake Low FODMAP Peanut Butter Brownie Bites
2. Low FODMAP Peanut Butter Cookies
3. Peanut Butter Chocolate Crunch Bars
4. Low FODMAP Soft and Puffy Peanut Butter Cookies with Chocolate Chips
5. Low FODMAP Peanut Butter Cups

Low FODMAP nuts 

Nuts contain primarily fat, so they are likely low FODMAP.

To learn more about low FODMAP nuts, read our article: Which nuts can you have on the low FODMAP diet?

Summary

Peanuts are low FODMAP. Beware of flavored and coated peanuts, as they usually contain onion and garlic powder.

As peanuts are low FODMAP, so is peanut butter! Check the label to detect any high FODMAP ingredients added.

Peanuts are packed with a great variety of nutrients, and opting for nuts as a snack is a delicious way to incorporate beneficial nutrients into your diet.

Written by Barbara Lešnik, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert