Is Peanut Butter High in FODMAP? Your Guide to Gut-Friendly Nutrition

October 10, 2025 •

4 min read

Up to 75% of individuals with Irritable Bowel Syndrome (IBS) report improvement in symptoms by following a low FODMAP diet. For those managing digestive issues, a common question is: is peanut butter high in FODMAP? The good news is that with careful selection and portion control, peanut butter can be a safe and nutritious part of a low FODMAP diet.

Quick Summary

Pure peanut butter is low in FODMAPs within standard serving sizes, but high-FODMAP additives in commercial brands can be a trigger. The key is reading labels for hidden ingredients and controlling portions to manage symptoms effectively.

Key Points

Low FODMAP Status: Pure peanut butter is low in FODMAPs within standard serving sizes (approx. 2 tablespoons).
Read Labels Carefully: Avoid commercial peanut butters with high-FODMAP additives like high-fructose corn syrup, honey, or xylitol.
Portion Control is Key: Exceeding the recommended serving size can increase fructose intake and may trigger symptoms, an effect known as FODMAP stacking.
Choose Natural Varieties: Opt for products made with only peanuts and salt to ensure a low FODMAP content.
Consult a Dietitian: For personalized advice on the low FODMAP diet and incorporating various foods safely, seek guidance from a registered dietitian.
Alternative Nut Butters: Be mindful that other nut butters, like almond and cashew, have different FODMAP ratings and serving size limitations.

Understanding the Low FODMAP Diet

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—short-chain carbohydrates that are poorly absorbed by the small intestine in some individuals. When these carbohydrates reach the large intestine, they are fermented by gut bacteria, which can lead to common digestive symptoms like bloating, gas, abdominal pain, and diarrhea. A low FODMAP diet is a temporary elimination diet designed to help those with Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO) identify their specific food triggers.

The diet typically consists of three phases:

Elimination Phase: High FODMAP foods are restricted for 2 to 6 weeks to reduce symptoms.
Reintroduction Phase: Specific FODMAP groups are systematically reintroduced to test tolerance levels.
Personalization Phase: Based on individual tolerance, a long-term diet is established that limits only trigger foods.

The FODMAP Status of Peanut Butter

Peanuts, which are technically legumes, are considered low in FODMAPs, and this generally extends to pure peanut butter. However, the FODMAP content of peanut butter is not a simple yes or no answer; it depends heavily on the specific product and portion size.

Monash University, a leading authority on FODMAP research, indicates that pure peanut butter is low FODMAP in a serving size of up to two tablespoons (around 32g-50g). Peanuts contain trace amounts of FODMAPs, but at this moderate intake level, they are unlikely to trigger symptoms in most sensitive individuals.

The Importance of Reading Labels

The primary concern with commercially processed peanut butter is the potential for added high-FODMAP ingredients. Many brands add sweeteners and other additives that can increase the overall FODMAP load.

To choose a safe, low FODMAP peanut butter, check the ingredients list for the following items:

High Fructose Corn Syrup: A high-FODMAP sweetener.
Honey or Agave: These are also high in excess fructose.
Xylitol, Sorbitol, or other Polyols: These sugar alcohols can cause digestive distress.
Molasses: A high-FODMAP sweetener.
Garlic or Onion Powder: Sometimes added to savory peanut products and are high in fructans.

The safest bet is to choose natural peanut butter with a simple ingredient list—ideally just peanuts and salt. Both creamy and chunky varieties are typically fine, as long as they don't contain added high-FODMAP ingredients.

Navigating Portion Control and FODMAP Stacking

For those with highly sensitive digestive systems, understanding portion sizes is critical. Even a low FODMAP food can become a trigger if eaten in large enough quantities, a concept known as FODMAP stacking. For instance, a very large serving of peanut butter (over 140g) could introduce a moderate amount of fructose, potentially causing issues. By sticking to the recommended 2-tablespoon portion, you can enjoy the nutritional benefits without the worry.

Peanut Butter vs. Other Nut Butters: A FODMAP Comparison

When following a low FODMAP diet, it's helpful to know how peanut butter compares to other popular nut and seed butters.


Nut Butter	Typical Low FODMAP Serving Size	FODMAPs to Watch For	Key Takeaway
Peanut Butter	2 tablespoons (32g-50g)	Additives like high fructose corn syrup, honey, and xylitol	A great low FODMAP option if it's natural and consumed in moderation.
Almond Butter	1 tablespoon	Fructans and GOS become high in larger servings.	Must be strictly portion-controlled due to FODMAP content.
Cashew Butter	Not recommended	Fructans and GOS are high, even in small portions.	Avoid during the elimination phase of the diet.
Macadamia Nut Butter	Not specified, but nuts are low FODMAP	Added ingredients like sweeteners.	Can be a good option; check for high-FODMAP additives.
Sunflower Seed Butter	Considered low FODMAP	Added ingredients.	A great alternative, especially for those with nut allergies.

Incorporating Low FODMAP Peanut Butter into Your Diet

With the right product and portion, peanut butter can be a delicious and versatile staple in your low FODMAP meal plan. Here are a few ways to include it safely:

Smoothies: Add a tablespoon or two to a low FODMAP smoothie recipe for a boost of protein and healthy fats. Blend with lactose-free milk or almond milk, unripe banana, and a handful of blueberries.
On Toast or Crackers: Spread a safe serving on gluten-free toast, rice cakes, or low FODMAP crackers for a quick snack.
Peanut Butter Energy Bars: Mix natural peanut butter with gluten-free oats and maple syrup to create no-bake energy bars.
Thai Peanut Sauce: Use it as the base for a savory sauce for stir-fries, mixed with gluten-free soy sauce and lime juice, ensuring no added garlic or onion powder.
Desserts: Incorporate it into low FODMAP baking, such as simple peanut butter cookies, using approved sweeteners and flour alternatives.

Conclusion: Making Smart Choices for Digestive Comfort

Ultimately, the question, is peanut butter high in FODMAP? can be answered with a qualified 'no' as long as you prioritize two factors: ingredient quality and portion control. By consistently checking the ingredients list for high-FODMAP additives and sticking to the recommended serving size, peanut butter can remain a staple in your diet without triggering unwanted digestive symptoms. The low FODMAP diet is not about permanent restriction but about understanding your body's sensitivities and creating a sustainable, comfortable eating pattern. If you're navigating the complexities of a low FODMAP diet, consulting with a registered dietitian can provide invaluable personalized guidance.

Where to Learn More

For the most comprehensive database of FODMAP food information and recipes, consult the Monash University FODMAP Diet App.

Low FODMAP Peanut Butter Recipe: Peanut Butter Energy Balls

Ingredients:

1 cup gluten-free rolled oats
1/2 cup natural peanut butter (pure peanuts and salt)
1/4 cup pure maple syrup
Optional: 1/4 cup dairy-free chocolate chips or chopped macadamia nuts

Instructions:

In a bowl, combine the gluten-free oats, natural peanut butter, and maple syrup.
Stir until the mixture is well combined and holds together.
If desired, fold in dairy-free chocolate chips or nuts.
Roll the mixture into 1-inch balls.
Refrigerate for at least 30 minutes to set before enjoying.

Frequently Asked Questions

A low FODMAP diet is a three-phase elimination diet used to manage symptoms of Irritable Bowel Syndrome (IBS) and other digestive disorders by temporarily restricting foods high in fermentable carbohydrates.

While peanuts themselves are low in FODMAPs, consuming very large quantities of peanut butter can increase your intake of fructose, potentially triggering symptoms in sensitive individuals, especially if the product is sweetened.

You should avoid commercial peanut butters containing added high-FODMAP sweeteners such as honey, high-fructose corn syrup, agave, or sugar alcohols like xylitol and sorbitol.

Yes, natural peanut butter that contains only peanuts and possibly salt is the safest low FODMAP option, as it lacks the high-FODMAP additives found in many processed brands.

Yes, both chunky and creamy natural peanut butter are considered low FODMAP, as long as they do not contain high-FODMAP additives.

Some other nut butters are low FODMAP in very specific serving sizes, such as almond butter (1 tbsp), while others like cashew butter are high FODMAP and should be avoided during the elimination phase.

FODMAP stacking is when you eat several low-FODMAP foods containing similar carbohydrates in the same meal, which can accumulate and trigger symptoms. It's important to be mindful of your total intake, including peanut butter, to avoid exceeding your tolerance.