Is Peanut Butter High in Fructans? Understanding Your Favorite Spread

October 15, 2025 •

4 min read

According to Monash University, pure peanut butter is considered low FODMAP in standard servings. The question, 'Is peanut butter high in fructans?' is crucial for those with digestive sensitivities, and the answer lies in the details of both the product and the portion size.

Quick Summary

Pure peanut butter is low in fructans and suitable for a low FODMAP diet in standard servings, typically two tablespoons. Always check product labels for hidden high-fructan additives like honey or inulin.

Key Points

Low Fructan: Pure peanut butter, made from only peanuts and salt, is low in fructans and considered safe for a low FODMAP diet.
Portion Control is Key: Stick to a standard serving of about two tablespoons (32-50g) to keep it low FODMAP.
Check for Additives: Many commercial brands add high-fructan ingredients like honey, inulin, or chicory root. Read the label carefully.
High Fat Trigger: In sensitive individuals, large quantities of peanut butter can trigger symptoms due to high fat content affecting gut motility.
Compare Nut Butters: Almond butter is only low FODMAP in smaller servings (1 tbsp), while cashew and pistachio butters are high in fructans and should be avoided during the elimination phase.

What Are Fructans?

Fructans are a type of carbohydrate known as an oligosaccharide. They are chains of fructose molecules that are poorly absorbed by the small intestine in all people. While this fermentation process is healthy for most individuals, in people with digestive conditions like Irritable Bowel Syndrome (IBS), it can trigger symptoms such as bloating, gas, and abdominal pain. Fructans are found naturally in a wide variety of foods, including many fruits, vegetables, grains, and legumes. Common culprits for fructan sensitivity include onions, garlic, wheat, cashews, and pistachios.

The Fructan Content in Peanut Butter

The core ingredient of peanut butter is peanuts, which are naturally low in FODMAPs, including fructans. This means that in its purest form—made from just peanuts and a little salt—peanut butter is generally considered a safe choice for those following a low FODMAP diet. The trace amounts of carbohydrates in peanuts are well within the tolerable limits for most people with fructan sensitivity. Therefore, the answer to the question "Is peanut butter high in fructans?" is typically no, as long as it's a pure, natural variety without added high-fructan ingredients. The challenge arises when certain additives are introduced during manufacturing.

The Critical Role of Serving Size

For individuals with IBS, understanding FODMAPs is often about portion control rather than strict avoidance. Peanut butter is a perfect example of this concept. While small servings are low in FODMAPs, larger quantities can cross a threshold that triggers symptoms. Monash University, a leading authority on the low FODMAP diet, confirms that a typical serving of two tablespoons (approx. 32g in some reports, 50g in others) is safe and low FODMAP. However, consuming excessively large servings, such as over 140g, can introduce moderate levels of fructose, another type of FODMAP.

Beyond FODMAPs, the fat content of peanut butter is another factor to consider. Rich, fatty foods can affect gut motility and potentially act as a symptom trigger for sensitive individuals, regardless of their FODMAP content. Practicing moderation and listening to your body's specific tolerances is key to enjoying peanut butter without discomfort.

How to Choose a Low-Fructan Peanut Butter

Not all peanut butter is created equal when it comes to digestive health. Many commercial brands contain ingredients that can increase the FODMAP content and pose a problem for sensitive guts. To choose the safest option, it's vital to become an expert label reader.

Read the Ingredients List: Look for a product with the shortest, simplest ingredients list possible. The ideal low-FODMAP peanut butter contains only peanuts and salt. Some may also include sustainably sourced palm oil as a stabilizer, which is generally considered low FODMAP.
Avoid Sneaky Additives: Watch out for added sweeteners and bulking agents. Common high-FODMAP additions include honey, molasses, high-fructose corn syrup, and other sweeteners. Some products also add inulin or chicory root fiber to boost the fiber content, but these are pure fructans and major digestive triggers for many.
Go Natural: Opt for natural, unsweetened peanut butter varieties. These often require a good stir to mix the oil back in but provide the purest form of the product.
Certified Products: When in doubt, look for products that are certified Low FODMAP by Monash University or FODMAP Friendly, which ensures they have been tested and approved.

Other Dietary Considerations for IBS

While peanut butter is a relatively safe choice, it's part of a larger dietary picture. A low FODMAP diet is complex and requires careful planning. Working with a registered dietitian can provide a personalized approach to identify specific triggers. The diet involves a three-phase process: elimination, reintroduction, and personalization. The goal is not permanent restriction but to understand individual tolerance levels for various FODMAP groups, including fructans.

Nut Butter Fructan Comparison

This table provides a quick reference for the FODMAP status of common nut butters based on Monash University guidelines, highlighting their fructan and GOS content.


Nut Butter	Low FODMAP Serving Size	Primary FODMAPs in Larger Servings	Notes
Peanut Butter (pure)	2 tablespoons (32-50g)	Fructose (in very large portions)	Naturally low in FODMAPs, but check ingredients for additives.
Almond Butter	1 tablespoon (20g)	Fructans and GOS	Must be strictly portion-controlled due to higher fructan content.
Cashew Butter	Avoid during Elimination	Fructans and GOS	Cashews are high in fructans, so the butter should be avoided.
Pistachio Butter	Avoid during Elimination	Fructans and GOS	Pistachios are high in fructans and GOS, so the butter is not recommended.
Sunflower Seed Butter	Assume Low FODMAP (untested)	Unknown	Assumed low FODMAP because sunflower seeds are low FODMAP.
Tahini (Sesame)	2 tablespoons (30g)	Unknown	Monash tested and confirmed low FODMAP.

Conclusion

In summary, pure peanut butter is not high in fructans and is a suitable, low FODMAP option when consumed in a standard two-tablespoon serving. The key to including it safely in a diet for digestive sensitivities is to meticulously check the ingredient list for hidden high-fructan additives like honey, inulin, or high-fructose corn syrup. For those with IBS, awareness of portion size is also crucial, as even low-FODMAP foods can trigger symptoms in large quantities due to other factors like fructose content or overall fat levels. By choosing a natural peanut butter and sticking to recommended serving sizes, you can continue to enjoy this popular spread without compromising your gut health. For more detailed information on specific FODMAPs, reference authoritative sources like Monash University FODMAP Diet.

Frequently Asked Questions

According to Monash University, the recommended low FODMAP serving size for peanut butter is around two tablespoons, or 32 to 50 grams, depending on the specific product tested.

To check for added fructans, read the ingredients list. Look for ingredients like inulin or chicory root fiber, which are high in fructans and are sometimes added to boost a product's fiber content.

Natural peanut butter is generally a safer choice for a low FODMAP diet because it typically contains only peanuts and salt, avoiding the high-fructan sweeteners like honey or high-fructose corn syrup found in some regular brands.

Yes. Beyond the FODMAP content, consuming large amounts of any high-fat food, including peanut butter, can trigger digestive symptoms like discomfort or altered bowel habits in sensitive individuals due to its effect on gut motility.

Cashew butter and pistachio butter are known to be high in fructans and GOS, and should be avoided during the elimination phase of a low FODMAP diet. Almond butter is also high in fructans in larger serving sizes.

Fructans are carbohydrates, while gluten is a protein. Although they are found in many of the same grains (like wheat), they are different triggers. Someone sensitive to fructans may react to wheat products because of the fructans, not the gluten.

Yes, it is generally safe for people with IBS to eat pure, natural peanut butter in moderate, low FODMAP serving sizes, provided they tolerate peanuts well and choose a product without high-fructan additives.

No, the fructan content is not affected by the texture. The key factors are the ingredients used and the serving size, not whether it is crunchy or smooth.