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Is Peanut Butter Low FODMAP | Irritable Bowel Syndrome Diet

Is Peanut Butter Low FODMAP?

If you’re someone that needs to follow a low FODMAP diet, you’ll know that shopping and meal planning can be a bit of a nightmare, we’re here today to answer the question that’s on everybody’s lips: is peanut butter a low FODMAP food?

What is low FODMAP?

It’s probably worth taking a breath to allow some folk to catch up and explain what on earth we mean when we say low FODMAP. The boffins tell me that FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Ermmm…thanks boffins! What that really means is foods that contain short chain carbs and sugars that the body struggles to absorb, which could result to bloating and a bad gut. For people that suffer with IBS, a diet that contains low FODMAP foods is also advised.

What makes a nut butter high or low FODMAP?

When it comes to peanut butter and other nut butters for that matter, what makes them low or high FODMAP? Well, the incredible news is that there are plenty of nuts to choose from if you’re following a low FODMAP diet, so all you nutters out there can still get a load of your favourite energy-boosting snack. Nuts are a brilliant source of healthy fats, antioxidants, vitamins and fiber, however some nuts may cause IBS sufferers issues if they contain high levels of insoluble fiber, leading to bloating, a bad gut and bad times generally!

Which nuts are low FODMAP?

Is peanut butter low FODMAP | Funky Nut Company

‘Funky, tell us which nuts are low FODMAP please’, I hear you cry…OK, OK here goes…The nuts that are low FODMAP are:

  • Peanuts
  • Almonds*
  • Hazelnuts*
  • Brazil Nuts
  • Pecans
  • Chestnuts
  • Walnuts
  • Macadamias

* To be consumed in moderation.

So, the amazing news is that you no longer need to search ‘peanut butter low FODMAP’ on Google and you can sleep easy knowing that your favourite nut butters are on the menu! Or can you?

So, I can just rush out and buy now?

The only caveat that you nutters need to bear in mind, is that the nuts in their natural form are low FODMAP, so you need to watch out for any unnecessary nasties being added to your spreadable joy that could contain naughty, high FODMAP foods such as artificial colourings and sweeteners. Now, I’m not suggesting that some companies out there don’t just use awesome ingredients for their nut butters, but if I were you I’d play it safe and when you’re feeling nutty, make sure it’s Funky Nut.

So, there you have it, we’ve answered the question that I’m sure is keeping a lot of you nutters up at night: yes, peanut butter is low FODMAP.

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