Is peanut butter allowed in a FODMAP diet?

November 1, 2025 •

4 min read

According to Monash University, a leading authority on FODMAP research, a two-tablespoon serving of peanut butter is considered low in FODMAPs, making it generally safe for consumption. The key question, 'Is peanut butter allowed in a FODMAP diet?' depends entirely on the portion size and the specific ingredients in your chosen brand.

Quick Summary

Pure peanut butter is low FODMAP in controlled servings, making it a good option for those managing IBS symptoms. Be sure to select a brand without high FODMAP additives and monitor portion sizes to prevent digestive discomfort.

Key Points

Portion Control is Key: Peanut butter is low FODMAP in a serving size of two tablespoons (32g to 50g), but larger amounts may contain high levels of fructose.
Check the Ingredients: Opt for natural peanut butters made only from peanuts and salt, avoiding high FODMAP additives like honey, high fructose corn syrup, or xylitol.
Nutritional Value: Peanut butter is a good source of protein, fiber, healthy fats, and important vitamins and minerals, which helps diversify a low FODMAP diet.
Versatile Use: It can be safely incorporated into various low FODMAP meals, such as spreads on gluten-free bread, in smoothies, or as a base for sauces.
Personal Tolerance Matters: Monitor your individual response to peanut butter during the reintroduction phase, as everyone's sensitivity to FODMAPs differs.

What Exactly Are FODMAPs?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of short-chain carbohydrates that can be poorly absorbed by the small intestine in some individuals, particularly those with Irritable Bowel Syndrome (IBS). When these poorly absorbed carbs reach the large intestine, gut bacteria can ferment them, producing gas and causing symptoms like bloating, gas, abdominal pain, and altered bowel habits. A low FODMAP diet involves a temporary, restrictive elimination phase to identify which of these carbohydrates trigger an individual's symptoms, followed by a reintroduction phase.

Peanut Butter's Place on a Low FODMAP Diet

Yes, peanut butter is allowed and is considered a low FODMAP food, provided you adhere to the recommended serving size and choose the right type. Peanuts themselves are naturally low in FODMAPs and are safe to consume. For peanut butter, the consensus from Monash University is that a serving of two tablespoons is well-tolerated by most people with IBS. However, portion control is crucial. Consuming very large amounts (over 140g, according to some data) could increase the fructose content and potentially trigger symptoms for those sensitive to it.

Key Rules for Choosing Low FODMAP Peanut Butter

The most important aspect when shopping for peanut butter is to read the ingredient list carefully. Many commercial brands contain high FODMAP additives that can cause digestive issues. The best choices are natural peanut butters containing only peanuts and salt, or sometimes just peanuts.

Ingredients to check and avoid:

Sweeteners: Look out for honey, high fructose corn syrup (HFCS), molasses, or agave nectar, as these are all high in FODMAPs. Some sugar-free varieties might contain polyols like xylitol, which is also a FODMAP. Plain cane sugar is generally low FODMAP and acceptable in small amounts, but opting for no added sugar is ideal.
Additives: Flavored or coated peanut products can contain high FODMAP ingredients like onion or garlic powder. Always choose plain, unsweetened varieties.

Nutritional Benefits of Peanut Butter

Including peanut butter in a low FODMAP diet offers significant nutritional advantages, helping to diversify a diet that can feel restrictive. It is a valuable source of:

Protein: A good source of plant-based protein, making it beneficial for vegetarians, vegans, and anyone needing a protein boost.
Fiber: Contributes to dietary fiber intake, which is important for digestive health.
Healthy Fats: Contains mono- and polyunsaturated fatty acids that support heart health.
Micronutrients: Rich in essential vitamins and minerals, including Vitamin E, Vitamin B, magnesium, iron, and zinc.

How to Incorporate Peanut Butter into Your Diet

For those following a low FODMAP plan, peanut butter can be a versatile and delicious ingredient. Some ideas include:

Spreading a controlled portion on gluten-free toast or rice cakes.
Adding it to smoothies made with low FODMAP fruits like unripe bananas or strawberries.
Using it as a base for sauces in stir-fries, along with other low FODMAP ingredients.
Pairing with low FODMAP fruits like raspberries as a snack.

Comparison Table: Low vs. High FODMAP Nut Butters


Feature	Low FODMAP Peanut Butter	High FODMAP Nut Butters & Spreads
Recommended Serving Size	~2 tbsp (32-50g)	Varies; some cashews/pistachios are high even in small amounts
Primary Ingredients	Roasted peanuts and salt	Cashews, pistachios, large portions of almonds
High FODMAP Additives	Minimal to none; check for honey or polyols	Can contain honey, HFCS, xylitol, or other high FODMAP sweeteners
Digestive Impact	Generally well-tolerated in recommended amounts	Can cause bloating, gas, and pain due to higher FODMAP content

Monitoring Your Personal Tolerance

While general guidelines are helpful, remember that individual tolerance to FODMAPs can vary. It is always recommended to test your own tolerance levels during the reintroduction phase of the low FODMAP diet. Start with a small amount of low FODMAP peanut butter and observe how your body reacts. If no symptoms occur, you can gradually increase your portion size up to the recommended limit. Your ultimate goal is to understand your personal trigger foods and expand your dietary options as much as possible.

Conclusion: A Safe Choice with Caveats

In summary, peanut butter can be a nutritious and delicious part of a low FODMAP diet when managed correctly. By focusing on natural varieties with minimal ingredients and adhering to the recommended two-tablespoon serving size, you can safely include it without triggering digestive symptoms. The key to success is careful label-reading and paying attention to your body's individual response, enabling you to enjoy this versatile spread with confidence. For more information on the low FODMAP diet, consult with a registered dietitian or visit the Monash University FODMAP website.

Frequently Asked Questions

The recommended safe serving size for peanut butter on a low FODMAP diet is approximately two tablespoons. This amount is generally well-tolerated by most individuals with IBS.

While peanuts contain very few FODMAPs, larger servings of peanut butter (over 140g) can become moderate or high in fructose, which can trigger symptoms in fructose-sensitive individuals.

Natural peanut butter is the best choice, especially brands containing only peanuts and salt. Many regular peanut butters contain high FODMAP additives like honey, high fructose corn syrup, or xylitol that should be avoided.

Yes, both chunky and smooth varieties of natural peanut butter are considered low FODMAP, as long as the core ingredients (peanuts and salt) are the same and no high FODMAP additives are included.

Some people with IBS are sensitive to high-fat foods, which can be an independent trigger for symptoms. Monitor your personal tolerance, as the fat content in peanut butter might be an issue regardless of its FODMAP status.

Avoid peanut butters that list molasses as an ingredient, as it is a high FODMAP sweetener that can cause digestive issues for sensitive individuals during the elimination phase.

If you cannot tolerate peanut butter or want variety, low FODMAP alternatives include almond butter (1 tbsp serving), macadamia nut butter, or sunflower seed butter.