Are Groundnuts Low in FODMAP? Your Guide to Digestive-Friendly Snacking

November 19, 2025 •

4 min read

According to Monash University, the institution that pioneered the low FODMAP diet, peanuts (known as groundnuts in many regions) are considered low FODMAP in specific serving sizes. This is great news for individuals managing IBS symptoms, as it confirms that groundnuts can be a safe, nutritious addition to their digestive-friendly diet.

Quick Summary

Groundnuts are low in FODMAPs when consumed in recommended serving sizes. The key is moderation and avoiding certain high-FODMAP additives found in some processed versions, like garlic powder or honey. Plain groundnuts and simple peanut butter are typically safe.

Key Points

Low FODMAP in Moderation: Groundnuts are considered low FODMAP, but it's essential to stick to the recommended serving size of approximately 28-32 grams (32 nuts) to remain within a safe limit.
Avoid High FODMAP Additives: Be cautious of processed groundnut products, such as flavored or honey-roasted types, which often contain high FODMAP ingredients like garlic powder, onion powder, or honey.
Natural Peanut Butter is Safe: Simple, natural peanut butter made only from groundnuts and salt is low FODMAP. The recommended serving is 2 tablespoons (32g).
Groundnuts are Not Tree Nuts: Though nutritionally similar, groundnuts are legumes. This distinction means they contain different types of FODMAPs than true tree nuts.
Watch Overall Fat Intake: While low FODMAP, groundnuts are high in fat. Some individuals with IBS may find high-fat foods trigger symptoms, so monitor your overall intake.
Check Product Labels: Always read ingredient lists carefully for hidden FODMAPs in pre-packaged groundnut items or products containing peanut butter.

Understanding FODMAPs and the Low FODMAP Diet

For people who experience gut health issues like Irritable Bowel Syndrome (IBS), certain carbohydrates known as FODMAPs can trigger uncomfortable symptoms such as bloating, gas, and abdominal pain. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed by the small intestine and instead get fermented by bacteria in the large intestine. The low FODMAP diet, developed by researchers at Monash University, is a three-phase approach to identify and manage these dietary triggers.

Are Groundnuts Low in FODMAP? The Verdict

Yes, groundnuts (peanuts) are considered low FODMAP, but serving size is important. Monash University has tested and verified that a serving of 28-32 grams (approximately 32 nuts) is low in FODMAPs and well-tolerated by most people with IBS. Groundnuts are botanically legumes, not tree nuts, but nutritionally, they offer similar benefits. They contain healthy fats, protein, and essential minerals, making them a valuable snack on a restricted diet.

Navigating Processed Groundnut Products

While plain, roasted, or salted groundnuts are low FODMAP in the correct portion, vigilance is required when purchasing processed peanut products. Many flavored varieties contain high FODMAP additives that can trigger symptoms. Some common culprits include:

Garlic and onion powder: Frequently used in savory seasonings, these are both high in fructans, a type of FODMAP.
Honey: Often used for sweetening products like honey-roasted peanuts, honey is high in fructose, a monosaccharide FODMAP.
High Fructose Corn Syrup: This is a high-fructose sweetener to be avoided.

Is Peanut Butter Low FODMAP?

Natural peanut butter made solely from groundnuts and salt is generally considered low FODMAP. Monash University lists a serving of 2 tablespoons (around 32g) as low FODMAP. It is crucial to read the ingredient label to ensure no high FODMAP ingredients, like high fructose corn syrup or other sweeteners, have been added.

Other Low FODMAP Nuts and Seeds

Peanuts are not the only nut option available on a low FODMAP diet. A variety of nuts and seeds can be safely enjoyed in moderate portions. This allows for greater dietary diversity and nutrient intake. For example, macadamia nuts, pecans, walnuts, and pumpkin seeds are all low FODMAP choices.

Comparison Table: Low vs. High FODMAP Nuts

Navigating the world of nuts and seeds can be tricky on a FODMAP diet. Here is a quick comparison to help you make informed choices:


Low FODMAP Nuts (Appropriate Servings)	High FODMAP Nuts (Generally Avoid)
Peanuts (32 nuts or 28g)	Cashews (contain oligosaccharides and fructans)
Pecans (10 halves)	Pistachios (high in oligosaccharides)
Macadamia Nuts (15 nuts or 40g)	Almonds (large servings over 10 nuts)
Walnuts (10 halves)	Hazelnuts (large servings over 15g)
Brazil Nuts (40g)	N/A

Tips for Incorporating Groundnuts into a Low FODMAP Diet

Stick to Plain Varieties: Opt for plain roasted or boiled groundnuts with no added seasonings or high FODMAP sweeteners like honey.
Control Portion Sizes: Adhere to the recommended serving size of 28-32g to avoid triggering symptoms.
Choose Natural Peanut Butter: Select peanut butter with a minimal ingredient list—just groundnuts and salt.
Use Groundnut Oil: This is a safe, low FODMAP option for cooking.
Check Ingredients on All Products: Scrutinize labels on any pre-packaged foods containing peanuts, including granola bars, trail mixes, and sauces, for hidden high FODMAP additives.

Potential Triggers Beyond FODMAPs

While groundnuts are low FODMAP in controlled portions, some individuals may still experience symptoms. This can be due to a few other factors:

High Fat Content

Groundnuts are high in fat. For some people with IBS, a high-fat meal can trigger digestive discomfort, even if it's low in FODMAPs. The fats can affect gut motility, which can feel like bloating or fullness. Paying attention to overall fat intake can be beneficial.

Other Allergies or Intolerances

It's important to differentiate between a FODMAP intolerance and a food allergy or other intolerance. If symptoms persist despite sticking to a low FODMAP portion, other factors could be at play. Consulting a healthcare professional can help pinpoint other potential causes of digestive issues.

Conclusion: Savoring Groundnuts with Confidence

In conclusion, groundnuts are a fantastic snack for those on a low FODMAP diet, provided they are eaten in moderation and in their plainest form. The official guidance from Monash University supports their inclusion, offering a nutritious and satisfying option for individuals managing digestive sensitivities. By being mindful of serving sizes and avoiding processed varieties with high FODMAP additives, you can safely enjoy the flavor and nutritional benefits of groundnuts. For the most comprehensive and up-to-date information on FODMAP content, it is highly recommended to use the official Monash University FODMAP Diet App.

Frequently Asked Questions

The recommended low FODMAP serving size for groundnuts (peanuts) is approximately 28-32 grams, which is about 32 nuts, according to testing by Monash University.

Yes, natural peanut butter made with just groundnuts and salt is low FODMAP. The low FODMAP serving size is 2 tablespoons (32g).

No, honey-roasted groundnuts are likely high FODMAP and should be avoided. Honey is a high FODMAP ingredient due to its fructose content.

You should check labels for high FODMAP ingredients like garlic powder, onion powder, high fructose corn syrup, and other sweeteners.

Yes, most nuts, even low FODMAP ones, should be consumed in specific, limited serving sizes. Nuts like cashews and pistachios are high FODMAP and should be avoided entirely during the elimination phase.

In some cases, the high fat content of groundnuts can trigger digestive symptoms for people with IBS, as fat can affect gut motility. Pay attention to your individual tolerance.

Groundnuts, or peanuts, are botanically legumes. However, they are nutritionally similar to tree nuts and are often grouped with them for dietary purposes.