Key takeaways
- Plain peanut butter is low FODMAP at 2 tablespoons (32 g).
- Peanuts themselves are low FODMAP at 32 nuts (28 g).
- Honey-roasted peanut butter is high FODMAP — honey is a high-fructose sweetener.
- Choose natural peanut butter with just peanuts (and maybe salt) — avoid brands with added sugars, palm oil, or "fibre" (often inulin).
Peanut butter is one of the most practical and satisfying low-FODMAP foods: high in protein, shelf-stable, versatile, and safe at a normal portion. The key is choosing the right brand.
FODMAP status at a glance
- —Plain peanut butter, 2 tbsp (32 g): low FODMAP
- —Peanuts, 32 nuts (28 g): low FODMAP
- —Honey-roasted peanut butter: high FODMAP
- —Reduced-fat peanut butter: check label — often has added sugar or maltodextrin
- —Natural peanut butter (just peanuts + salt): low FODMAP
Using peanut butter on a low-FODMAP diet
- —Spread on rice cakes or low-FODMAP sourdough toast
- —Stir into oatmeal with sliced unripe banana
- —Make a low-FODMAP satay sauce: peanut butter + tamari + ginger + lime
- —Add to smoothies for protein and creaminess
References
- 1.
