Peanut butter is one of the most versatile foods out there.—from spreading on sandwiches to simply eating right out of the jar. But is this tasty treat off limits for those on a low FODMAP diet? Not necessarily.
Thick and creamy, peanut butter is a decadent treat that just so happens to be full of healthy fats (not to mention “peanuty” flavor). It works well in nearly everything from breakfast to dessert. The best part is it’s cheap and easy to find on grocery store shelves. Yes, it’s even low in FODMAPs.
Here’s what you need to know about including peanut butter in your low FODMAP diet along with a few delicious ways to do it safely.
A Quick Review of FODMAPS
The term FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPs are short-chain carbohydrates or simple sugars that are poorly digested by the small intestine. Because they’re difficult to digest, FODMAPs have the potential to cause unpleasant symptoms like bloating, abdominal cramping, gas, diarrhea, and constipation.
While FODMAPs can trigger these symptoms in anyone, people with irritable bowel syndrome (IBS) tend to be particularly sensitive. Individuals with IBS and small intestinal bacterial overgrowth (SIBO) can often benefit from following a FODMAP-restricted diet. A low FODMAP diet excludes major food groups like dairy, beans, and legumes as well as certain high-sugar fruits, cruciferous vegetables, and onions.
A low FODMAP diet is founded on naturally FODMAP-free foods like eggs, meat, poultry, and seafood as well as low-sugar fruits, leafy greens, root veggies, gluten-free grains, and dairy-free alternatives.
Peanut Butter is Low in FODMAPS
Nuts are packed with healthy fats, dietary fiber, and antioxidants which makes them a healthy addition to any diet. Fortunately, most of them are low in FODMAPs! While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods.
This is because peanuts are technically part of the legume family, they’re safe for a low FODMAP diet. Serving sizes up to 32 peanuts are safe for low FODMAP dieters. Not only can you safely enjoy peanuts, but peanut butter is okay as well as long as you stick to a 2-tablespoon serving size.
When shopping for peanut butter, it’s important to choose natural peanut butter that isn’t sweetened or processed with additional ingredients. Be especially sure to avoid peanut butters sweetened with high fructose corn syrup (HFCS).
There’s no noticeable difference in FODMAP content between smooth peanut butter and chunky peanut butter. If you want the freshest flavor, your local health food store or organic market may sell freshly ground peanut butter. Some even have machines where you can grind it yourself.
How to Include Peanut Butter in a Low FODMAP Diet
Peanut butter is a dietary staple. Not only is it packed with healthy fats and delicious flavor, but it’s shelf-stable and easy to use. It’s great spread on low FODMAP crackers or baked into healthy desserts made with other FODMAP-friendly ingredients.
Here are a few simple ways to include peanut butter in your low FODMAP diet:
- Blend it with unripe, frozen banana to create a dairy-free “ice cream.”
- Stir a tablespoon of peanut butter into your morning oatmeal (up to ½ cup).
- Spread it on toasted low FODMAP bread or pancakes for a filling breakfast.
- Use peanut butter to add flavor and protein to a creamy green smoothie.
- Blend it with a little lemon juice, water, salt, and pepper to create a veggie pasta sauce.
- Add it to sautéed veggies and your favorite protein for a low FODMAP stir-fry.
- Spread it on a low FODMAP pizza crust and top with slices of low FODMAP fruit.
While peanut butter is a low FODMAP food in appropriate servings, individual tolerance may vary. Stick to the two-tablespoon-per-day recommendation but consider introducing peanut butter into your low FODMAP diet in small amounts to make sure your body can tolerate it first. This can be as simple as trying a few peanuts each day to see how your body responds.
3 Simple Recipes Featuring Peanut Butter
The key to sticking to any diet is to give yourself options. A low FODMAP diet may seem restrictive at first, but once you get the hang of things, you’ll feel comfortable enough to start branching out with new recipes. The three recipes below are low FODMAP-friendly and feature peanut butter.
1. No Bake Peanut Butter Brownie Bites
Servings: About 18 “bites”*
Ingredients:
- 1 cup gluten-free rolled oats
- ½ cup unsweetened peanut butter
- ¼ cup mini dairy-free chocolate chips
- ¼ cup pure maple syrup
- 2 tablespoons cocoa powder
- 2 tablespoons chia seeds
- Pinch salt
Instructions:
- Combine the peanut butter and oats in a food processor then pulse until coarsely ground.
- Add the dairy-free chocolate chips, maple syrup, cocoa powder, chia seeds, and a pinch of salt.
- Pulse until the ingredients are well combined in a slightly sticky mixture.
- Roll the mixture into 1-inch balls and place on a parchment-lined baking pan.
- Freeze until the brownie bites are no longer sticky, then store in a freezer-safe container.
*Those following a low FODMAP diet should have no more than 5 “bites” each day.
2. Easy Peanut Butter Cookies
Servings: About 16
Ingredients:
- 1 cup smooth natural peanut butter
- 1 cup sugar
- 1 large egg
- ¼ teaspoon baking soda
Instructions:
- Preheat the oven to 350°F and line a baking sheet with parchment.
- Stir together the peanut butter, sugar, egg, and baking soda in a mixing bowl until well combined.
- Drop the mixture in 1-inch balls on the baking sheet, spacing them evenly.
- Press lightly with a fork, making a crisscross impression into each cookie.
- Bake for 10 to 12 minutes until the edges are just firm.
- Place the baking pan on a cooling rack and cool completely then store in an airtight container.
3. Thai Peanut Sauce
Servings: 16 to 20*
Ingredients:
- ¾ cup natural peanut butter
- ¼ cup gluten-free soy sauce
- ¼ cup rice vinegar
- ¼ cup fresh lime juice
- ¼ cup water
- 1 tablespoon toasted sesame oil
Instructions:
- Combine the ingredients in a large bowl and stir until well combined.
- Add a little water as needed to thin to the desired consistency.
- Serve over steamed zucchini noodles or use as a salad dressing.
*Those following a low FODMAP diet should have no more than a light drizzle (up to 1/5 cup) on a salad or noodles.
Remember, it’s important to moderate your intake of even low FODMAP foods. While peanut butter is low FODMAP, there’s still a safe serving size – two tablespoons. If you’re a peanut butter fanatic, consider breaking it up over two meals or snacks so you can still get your fix all day long.
