When you have Irritable Bowel Syndrome (IBS) or other digestive issues, it is important to know what foods are good for gut health. The low FODMAP diet (which focuses on eliminating fermentable carbs that cause bloating, gas, and discomfort in the GI tract) has been around for a while now, and this is an area that has garnered a lot of interest. And one of those very popular questions is: Are peanuts good for the gut? Yes! Low FODMAP peanuts can be extremely satisfying, yummy, and gut-friendly foods, if they’re eaten in the right amounts.
In this article, we’ll examine peanuts’ FODMAP profile, how they affect gut health, and simple ways to enjoy peanuts while following a low-FODMAP diet—including snack ideas, peanut butter, and simple recipes.
Are Peanuts Low FODMAP?
Peanuts are technically legumes, but unlike many legumes they are low in FODMAP in moderate amounts. According to the Monash University (which is the primary research institution for the low FODMAP diet) eating 28 grams (about 32 nuts) of plain, dry-roasted or raw peanuts is considered low FODMAP.
It’s best not to overdo it. Larger quantities (approximately 100 grams or more) may provoke symptoms in very sensitive individuals. So a small handful is best.
Gut Health and Peanuts
Peanuts are a legume, but that doesn’t necessarily mean they’re bad for your digestive tract. They are high in healthy fats, plant protein, and fiber, which can be good for your gut.
- Healthy fats. Mainly, monounsaturated fats help with inflammation in the digestive tract.
- Fiber feeds beneficial gut bacteria, promoting a balanced microbiome.
- Protein helps with satiety and maintaining blood sugar stability.
If you’re a fan of legumes — not just FODMAP ones — peanuts are one of the rare exceptions. Lentils, chickpeas, and black beans are all legumes often high in galacto-oligosaccharides (GOS), a kind of FODMAP, but peanuts have a pretty good tolerance after moderate consumption.
Peanut Butter on the Low FODMAP Diet
It’s not just peanuts that are good for you. And peanut butter is also low FODMAP if you get the right kind.
Tips for Choosing Low FODMAP Peanut Butter:
- For real peanut butter, you want peanuts and salt in it.
- Don’t get peanut butters with any added high FODMAP ingredients like honey, high fructose corn syrup, or inulin (a type of fiber that can cause IBS symptoms).
- A low FODMAP serving size of 2 tablespoons (32 grams) is low.
As a spread on low FODMAP bread or with rice cakes, it becomes a satisfying and versatile dish to include on your IBS-friendly menu.
Easy Low FODMAP Peanut Sauce Recipe
What if you wanted a flavorful sauce to add to noodles, stir-fry/dipping? This low FODMAP peanut sauce recipe is super simple.
Ingredients:
- 2 tbsp natural peanut butter
- 1 tbsp soy sauce (use tamari for gluten-free)
- 1 tbsp maple syrup (pure, no added fructose)
- 1 tsp rice vinegar
- 1 tbsp garlic-flavored olive oil (FODMAP-friendly way to get the garlic taste)
- 2–3 tbsp water (to thin)
Instructions:
- In a small bowl, whisk all ingredients.
- Adjust the water for the desired consistency.
- Serve over rice, noodles, or as a dipping sauce for grilled chicken or veggies.
This sauce is very flavorful and easy on the gut. It’s also an excellent way to add variety to your low FODMAP meals.
Low FODMAP Peanut Butter Rice Bowl Recipe
If you want a nourishing and IBS-friendly meal, try this low FODMAP peanut butter/rice recipe. It’s quick and filling.
Ingredients:
- 1 cup cooked white rice
- 2 tbsp low FODMAP peanut sauce (from recipe above)
- 1/2 cup diced cooked chicken or tofu
- 1/2 cup steamed zucchini or spinach
- 1 tbsp chopped peanuts (optional)
- Chopped green tops of scallions (for garnish)
Instructions:
- Place the rice in a bowl with your protein and vegetables.
- Drizzle with peanut sauce and sprinkle with peanuts and scallions.
- Enjoy warm or cold.
There are also macronutrients balanced in this dish. So it’s a good lunch or dinner for IBS management.
Low FODMAP Snacks with Peanuts
Because peanuts are fairly easy to pop in your pocket and snack on. There are a few snack ideas for IBS that use peanuts:
- A small handful of dry-roasted peanuts with a banana (unripe)
- Rice cakes with peanut butter and strawberries
- Low FODMAP granola bars containing peanuts or peanut butter
- Trail mix with peanuts, pumpkin seeds, and dried cranberries. No added sugar
- Celery sticks with peanut butter (moderate in quantity)
Peanuts are not only delicious. They are versatile, filling, and a good source of protein and healthy fats. These can keep you full between meals.
Also, read about: Nuts on a Low-FODMAP Diet
Conclusion
Peanuts are classified as legumes, but they are one of the few foods that are easy to eat on the low FODMAP diet. In moderate amounts, low FODMAP peanuts and natural peanut butter are safe and satisfying foods for people with IBS that are high in protein, fiber, and healthy fats. Also, peanuts can be used in many different ways, like to make sauces, rice bowls, etc.
The right portion sizes, as well as eliminating high FODMAP additives, make it easy to eat peanuts safely and enjoy their flavor and nutritional value without any digestive discomfort. Whether you’re looking for quick & low FODMAP snack ideas, quick recipes, or gut-friendly foods to add to your diet, Peanuts are simple, convenient & delicious.
FAQs
1. Can I eat peanut butter every day on a low FODMAP diet?
Yes, as long as your total intake is within the low FODMAP serving size (2 tbsp/day) and you don’t get symptoms. Always read labels for added high FODMAP ingredients.
2. Is peanut butter allowed on the low FODMAP diet?
Yes, natural peanut butter made from peanuts alone (and probably some salt) is low FODMAP in servings of up to 2 tablespoons (32 grams). Do not buy the brand that has added sweeteners such as honey, high fructose corn syrup, or inulin.
3. Can peanuts improve gut health?
Peanuts are high in fiber, protein, and healthy fats that may impact gut health. They are high in nutrition and low FODMAP, so they can help with satiety and gut microbial health if eaten in moderation.
4. Are all legumes high FODMAP?
Most legumes (lentils and chickpeas with kidney beans included) are high FODMAP because of the amount of galacto-oligosaccharides (GOS) they contain. Peanuts are an exception because they are low FODMAP when cooked in the right quantity.
What are some easy, low FODMAP snacks with peanuts?
Here are a few gut-friendly snack ideas:
- A small handful of peanuts and a firm banana
- Rice cakes with peanut butter
- Celery sticks with natural peanut butter
- Low FODMAP trail mix (peanuts, pumpkin seeds, dried cranberries)
