Peanuts and the Low-FODMAP Diet: What You Need to Know
If you’re following a low FODMAP diet to manage symptoms of irritable bowel syndrome (IBS) or other digestive sensitivities, you might be wondering if peanuts are safe to eat. The good news is: yes, peanuts can fit into a low FODMAP diet, but like many foods, moderation and preparation methods matter. In this article, we’ll break down what makes peanuts low FODMAP, how they compare to other nuts, what serving sizes are safe, and how you can incorporate them into your diet without triggering discomfort.
What Are FODMAPs?
Before diving into peanuts specifically, it’s helpful to understand what FODMAPs are. FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — types of short-chain carbohydrates that are poorly absorbed in the small intestine. When they ferment in the gut, they can cause gas, bloating, abdominal pain, and changes in bowel habits for people with IBS or other gastrointestinal sensitivities.
The low FODMAP diet, designed by researchers at Monash University, involves reducing or eliminating these fermentable carbs for a period of time, then slowly reintroducing them to determine personal tolerance levels.
Are Peanuts Low FODMAP?
Peanuts, which are technically legumes but are often grouped with nuts, are considered low FODMAP in moderate servings. According to Monash University’s testing — considered the gold standard for FODMAP research — peanuts are low FODMAP in a 32-gram serving (about 1/4 cup or a small handful). This portion is well tolerated by most people with IBS and is unlikely to cause digestive symptoms.
One reason peanuts are safe in these amounts is that they are low in fermentable carbohydrates. Unlike certain other legumes, peanuts contain very little galacto-oligosaccharides (GOS), which are common gut irritants for those with IBS.
Raw, Roasted, Salted — Does It Matter?
The form of peanuts you eat can matter. Raw peanuts and dry-roasted peanuts (without added high-FODMAP ingredients like honey or garlic flavorings) are both considered low FODMAP in moderate amounts. Salted peanuts are also fine, as long as they don’t contain added flavorings or ingredients like onion or garlic powder. Always read ingredient labels carefully.
What about peanut butter? Fortunately, smooth or crunchy peanut butter made from just peanuts (and possibly a bit of salt) is also low FODMAP at a serving size of 2 tablespoons (32 grams). Be cautious with peanut butters that contain added sweeteners like high-fructose corn syrup or flavorings like honey, both of which can increase FODMAP content.
Peanut Flour and Peanut-Based Products
Peanut flour is growing in popularity, especially for baking or as a protein booster. According to Monash University testing, peanut flour is also low FODMAP in small amounts — around 2 tablespoons. However, it’s best to test your personal tolerance, as concentrated forms of peanuts may be more challenging for some people.
Peanut-based snacks, like peanut brittle or candy bars, are trickier. Most contain high-FODMAP ingredients like glucose syrup, honey, or dairy. If you’re craving peanut-flavored treats, stick to simple peanut butter on low-FODMAP bread or rice cakes, or make your own snacks at home.
Comparing Peanuts to Other Nuts
If you’re following a low FODMAP diet, it’s helpful to know how peanuts stack up against other nuts:
- Almonds: High FODMAP in large servings (more than 10 nuts), due to high levels of GOS.
- Cashews: High FODMAP in even small amounts; best avoided during the elimination phase.
- Pistachios: Also high in FODMAPs and typically not well tolerated.
- Walnuts, pecans, macadamias: Generally low FODMAP in moderate servings.
- Hazelnuts: Low FODMAP up to 10 nuts.
Peanuts are one of the most “forgiving” nuts (legumes) on the low FODMAP spectrum, making them an excellent choice for snacking or adding protein and healthy fats to your diet.
Health Benefits of Peanuts
Aside from being low FODMAP, peanuts are a nutritional powerhouse. They’re rich in protein, heart-healthy monounsaturated fats, fiber, vitamin E, folate, magnesium, and antioxidants. Studies suggest that moderate peanut consumption can support heart health, help control blood sugar levels, and even reduce the risk of certain chronic diseases.
For those on a restrictive diet like low FODMAP, peanuts offer a satisfying and safe option that also contributes essential nutrients and helps with satiety.
Tips for Enjoying Peanuts on a Low FODMAP Diet
- Stick to serving sizes: Limit yourself to about 32 grams (a small handful) of plain peanuts or two tablespoons of peanut butter at one time.
- Read labels: Avoid peanut products with honey, high-fructose corn syrup, inulin, chicory root, or added flavorings like garlic or onion.
- Combine wisely: Pair peanuts with other low FODMAP foods like rice cakes, bananas, or oatmeal.
- Snack smart: Make your own trail mix using low FODMAP nuts, seeds, and dried cranberries (in small amounts).
- Watch portion sizes with peanut-based flours or protein powders: Start small and assess how you feel.
Conclusion
Peanuts can absolutely be part of a low FODMAP diet. They’re a nutrient-dense, convenient, and satisfying food that provides healthy fats and protein without aggravating digestive symptoms when eaten in moderate amounts. As with any part of the low-FODMAP diet, personal tolerance can vary. Start with the recommended serving size, monitor your body’s response, and enjoy the versatility of peanuts as part of a balanced diet.
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