Understanding Your Diet: Are Roasted Peanuts High in FODMAP?

November 4, 2025 •

3 min read

According to Monash University research, a certified low FODMAP diet can provide significant relief for up to 75% of individuals with Irritable Bowel Syndrome (IBS). For those navigating this eating plan, understanding the FODMAP content of common snacks like roasted peanuts is crucial.

Quick Summary

Plain, dry-roasted peanuts are considered low FODMAP in a controlled serving size, while flavored varieties often contain high FODMAP ingredients like onion or garlic. Portion control is key due to the fat content, which can also trigger IBS symptoms in sensitive individuals. Always check ingredient lists to ensure a gut-friendly snack.

Key Points

Low FODMAP in Moderation: Plain, dry-roasted peanuts are low in FODMAPs when eaten in a moderate serving size, typically 28-32 grams.
Watch for Flavorings: Many flavored or coated peanuts contain high-FODMAP ingredients like onion, garlic, or honey and should be avoided.
Beware of Portion Size: Due to their high-fat content, large quantities of peanuts may trigger IBS symptoms in sensitive individuals, regardless of FODMAP content.
Read the Label: Always check ingredient lists to ensure no high-FODMAP additives have been included in your roasted peanut snack.
Check App for Alternatives: The Monash University FODMAP App provides a comprehensive guide to other low and high FODMAP nuts for easy reference.
Health Benefits: Plain roasted peanuts are a good source of protein, fiber, and essential vitamins and minerals for overall health.

A FODMAP diet is a temporary eating plan that can help manage symptoms of gastrointestinal disorders, most notably Irritable Bowel Syndrome (IBS). FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are types of carbohydrates that are poorly absorbed in the small intestine. For those on this dietary journey, a common question arises regarding one of the most popular snacks: Are roasted peanuts high in FODMAP? The short answer, backed by scientific analysis, is that plain, roasted peanuts are low in FODMAPs, but there are important caveats to consider.

The Low FODMAP Status of Plain Roasted Peanuts

Monash University, a leading authority on the low FODMAP diet, has tested and verified that plain roasted peanuts are low FODMAP when consumed in a moderate portion. A typical low FODMAP serving size is approximately 28 to 32 grams, or about 32 nuts. This means that for most people with IBS, a small handful of plain, roasted peanuts should not cause digestive distress. The roasting process itself does not significantly alter the FODMAP content of the peanuts, making them a safe and nutritious choice.

Why Portion Size Matters

While peanuts are low in FODMAPs, it is important to remember that they are also high in fat. For some people with IBS, high-fat foods can be a non-FODMAP trigger for symptoms like bloating, fullness, and nausea, as fat can slow down digestion. Sticking to the recommended serving size helps to minimize this potential issue. Furthermore, overconsuming any food, even a low FODMAP one, can put a strain on the digestive system and potentially lead to discomfort.

The Trouble with Flavored and Coated Peanuts

Where peanuts can go from low FODMAP to high FODMAP is in their preparation. Many flavored or coated peanut products contain added ingredients that are rich in FODMAPs. Common offenders to watch out for on ingredient lists include:

Onion powder
Garlic powder
High-fructose corn syrup
Honey (as in honey-roasted peanuts)
Artificial sweeteners (polyols ending in '-ol', such as sorbitol or mannitol)

It is crucial for individuals following a low FODMAP diet to read labels carefully. A product labeled as 'dry roasted' or 'salted' is generally safe, but any indication of added flavorings requires close scrutiny.

Low FODMAP Peanuts vs. High FODMAP Alternatives

To better understand how peanuts fit into a gut-friendly diet, let's compare them to some common snack alternatives.


Feature	Plain, Dry-Roasted Peanuts	Honey-Roasted Peanuts	Flavored Peanuts (e.g., Barbecue)	Cashews or Pistachios
FODMAP Status	Low FODMAP (in moderate portions)	High FODMAP (due to honey)	High FODMAP (due to added seasonings)	High FODMAP
Recommended Serving	28-32g (approx. 32 nuts)	Not recommended on low FODMAP diet	Not recommended on low FODMAP diet	Not recommended on low FODMAP diet
Key Concern	Potential for high-fat portion issues	High fructose content from honey	Onion/garlic powder, etc.	High GOS and fructan content

Nutritional Benefits of Peanuts

Beyond their FODMAP compatibility, peanuts offer a range of nutritional benefits that make them a healthy addition to a balanced diet. They are a great source of plant-based protein, dietary fiber, and healthy monounsaturated fats. Additionally, peanuts contain essential vitamins and minerals, including:

Vitamin E
Vitamin B vitamins (B1, B3, B5, B6)
Folate
Magnesium
Phosphorus
Zinc

These nutrients support overall health, from energy production to immune function. For individuals on a restrictive diet, having a reliable source of nutrients is particularly valuable.

Conclusion: Making the Right Choice

For those on a low FODMAP diet, roasted peanuts can be a safe and healthy snack, provided they are plain and consumed in moderation. It is essential to be vigilant about hidden high-FODMAP ingredients in flavored or coated products. By choosing simple, dry-roasted versions and being mindful of portion sizes, you can enjoy the nutritional benefits of peanuts without triggering digestive symptoms. As always, consulting with a healthcare professional or registered dietitian is recommended to ensure your dietary plan is right for your specific needs.

For additional information and a comprehensive food guide, you can refer to the Monash University FODMAP Diet App.

Frequently Asked Questions

A safe low FODMAP serving size for plain, roasted peanuts is approximately 28 to 32 grams, or around 32 nuts, according to Monash University.

No, honey-roasted peanuts are not low FODMAP. Honey contains fructose, a type of FODMAP, which is likely to trigger symptoms.

Peanuts are high in fat, and large quantities of high-fat foods can trigger IBS symptoms like bloating and discomfort in some sensitive individuals, separate from the FODMAP content.

Flavored peanuts are generally high in FODMAPs. The seasonings often contain onion powder, garlic powder, and other high-FODMAP additives that should be avoided on this diet.

Yes, plain peanut butter made only from peanuts is also low FODMAP. However, similar to whole peanuts, check the label for any added high-FODMAP ingredients.

The roasting process does not significantly change the FODMAP content of peanuts. Plain, dry-roasted peanuts remain a low FODMAP option.

Other low FODMAP nuts include macadamias, walnuts, and pecans. The Monash University FODMAP App can provide specific serving size guidelines for each.