Short answer
Yes — peanut butter is Low FODMAP at the Monash-tested serve of 2 tablespoons (50 g). Peanuts themselves are one of the safest nuts on the Low FODMAP diet — Monash rates a 32-gram serve (about 28 nuts) as Low FODMAP. The catch is ingredients: many supermarket peanut butters add honey, high-fructose corn syrup, or inulin, which push the jar into the high-FODMAP zone.
Monash portion chart
| Form of peanuts | Low FODMAP serving | High FODMAP at |
|---|---|---|
| Peanut butter (100% peanuts) | 2 tbsp (50 g) | 4+ tbsp |
| Whole peanuts | 32 g (≈28 nuts) | 100 g+ |
| Peanut flour | 2 tbsp (16 g) | — generally safe |
| Roasted salted peanuts | 32 g | 100 g+ |
Source: Monash University FODMAP Diet App.
What to look for on the label
Choose a jar where the ingredient list is just "peanuts" (and optionally salt). Avoid:
- ❌ Honey — high in excess fructose
- ❌ High-fructose corn syrup (HFCS) — high FODMAP
- ❌ Inulin / chicory root fibre — high fructans
- ❌ Sugar alcohols (xylitol, sorbitol, maltitol) — high polyols
- ❌ Milk solids — possible lactose
- ❌ "Reduced fat" varieties — often add fillers like maltodextrin or molasses
Quickly verify any brand with our Low FODMAP Food Checker.
Low FODMAP peanut butter brands
Brand availability varies by country, but reliable picks worldwide include:
- Pic's Peanut Butter (NZ, AU, UK) — peanuts only
- Mayver's Peanut Butter (AU) — peanuts only
- Whole Earth Original (UK, EU) — peanuts only
- Smucker's Natural (US) — peanuts + salt
- Trader Joe's Creamy Salted (US) — peanuts + salt
- 365 Whole Foods Organic (US) — peanuts only
Always re-check the label — formulations change.
How to use peanut butter on a Low FODMAP diet
- Smoothies — 1 tbsp blended with lactose-free milk and 8 frozen strawberries
- Toast topper — 1 tbsp on a slice of low FODMAP bread with sliced banana (firm/just-ripe only)
- Snack — dip 2 rice cakes in 2 tbsp peanut butter
- Stir-fry sauce — see our Low FODMAP Chicken Stir Fry for a peanut variation
- Dessert — fold 1 tbsp into overnight oats
Common mistakes
- Eating "just a few spoonfuls" straight from the jar — easy to hit 4+ tbsp and stack with other foods.
- Buying flavoured varieties — chocolate, maple, or honey-roasted are usually high FODMAP.
- Choosing PB powders that contain inulin — read the label.
- Pairing with high-FODMAP fruit — apple slices and dried dates push the total FODMAP load too high.
Best Low FODMAP swaps
| Skip (High FODMAP) | Use instead (Low FODMAP) |
|---|---|
| Honey-roasted peanut butter | 100% peanut butter + 1 tsp maple syrup |
| Cashew butter | Peanut or almond butter (1 tbsp max) |
| Pistachio butter | Peanut butter (2 tbsp) |
| Nutella / chocolate-hazelnut spread | Peanut butter + ½ tsp cocoa powder |
FAQs
Is crunchy peanut butter Low FODMAP? Yes — same 2 tbsp serve applies as long as the ingredients are just peanuts (and salt).
Can I eat peanut butter daily on the elimination phase? Yes, within the 2 tbsp serve.
Are PB2 and powdered peanut butter Low FODMAP? Plain PB2 (peanuts + salt) is Low FODMAP at 2 tbsp. Avoid varieties with added sweeteners.
Is peanut butter safe with IBS-D? Generally yes, but the high fat content can be a trigger for some — start with 1 tbsp.
Bottom line
A 2-tablespoon (50 g) serve of 100% peanut butter is Low FODMAP and a great source of plant protein on an IBS-friendly diet. Stick to clean-label jars and watch portion size when stacking with other foods.
Sources
- Monash University FODMAP Diet App — monashfodmap.com
- Monash blog: Nuts and the FODMAP diet — monashfodmap.com/blog/nuts-fodmap-diet
Medical disclaimer: This article is for informational purposes only and is not a substitute for personalised advice from a FODMAP-trained dietitian.