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Dr. Rachel’s FODMAP Facts: Are Peanuts (& Peanut Butter) Low-FODMAP?

Published: November 28, 2025
by: Dr. Rachel Pauls

Are peanuts allowed on the low-FODMAP diet? What about peanut butter? I have the answers for you!

One of the most common questions I get asked from readers is whether a certain item is actually low-FODMAP. They are confused about the accuracy of information, and want to ensure their symptoms are not triggered.

I completely understand this question and concern!

The low-FODMAP diet can be confusing, and overwhelming, especially at first. Plus, to add to this issue, there is a lot of misinformation out there.

One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from Elimination to Personalization. Click this link to see them on Amazon!

The FODMAP diet food lists are an ever-evolving project. They are constantly being modified, with new foods being tested and added all the time. Some foods have even changed in their reported FODMAP quantities, by having increases, or decreases made to their suggested portion sizes.

The only true way we have to check FODMAP food data is to use one, or both, of the scientifically supported apps. These include the Monash Uni app, and the FODMAP Friendly app. I suggest you get both to have constant access to the knowledge you need.

Notwithstanding the above, the number of food items that are now considered low-FODMAP is astronomically larger than it ever was. Not to mention almost any food can be tolerated if you have a small enough portion size. This information is liberating and freeing for those of us who have felt that we can’t and shouldn’t.

Trust that when you are reading my blog, you are getting medically-accurate, doctor-researched information.

Feel free to test your own tolerances and experiment with a variety of foods once your symptoms are stable. Food variety and diversity is necessary for a healthy gut microbiome.

Also see my posts:

Ok, you are saying, BUT WHAT ABOUT Peanuts?

PEANUTS, PEANUT BUTTER, AND THE LOW-FODMAP DIET

Below is based on FODMAP data at time of posting

Dr. Rachel’s Note: I highly recommend using a kitchen scale when following a low-FODMAP diet to ensure accurate measurements

Peanuts are one of my favorite foods. I eat them every single day.

Technically, peanuts are not a ‘nut’, although we commonly refer to them that way. They are actually ‘legumes’, because they grow in pods, typically under the ground.

What a relief to know that they are also VERY LOW IN FODMAPs!

PEANUTS:

MONASH FODMAP DATA:

Low-FODMAP serving size of 28g
‘low in FODMAPs’

FODMAP FRIENDLY DATA:

Low-FODMAP serving size of 30g
Maximum low-FODMAP serving of 600g

PEANUT BUTTER:

MONASH FODMAP DATA:

Low-FODMAP serving size of 50 g
‘low in FODMAPs’

FODMAP FRIENDLY DATA:

Low-FODMAP serving size of 50g
Maximum low-FODMAP serving of 167g (5.8 oz)

When it comes to peanut butter, there could be variation based on your choice of product. If you select a ‘natural’ peanut butter, with just peanuts and salt, then you should be able to enjoy a larger amount.

However, if your product contains molasses, high fructose corn syrup, honey, or other additives, the content would may alter. Test for your personal tolerance.

The same applies to any packaged peanuts. DRY ROASTED PEANUTS contain onion and garlic, for example, while honey roasted peanuts could be high in fructose. Read ingredient labels to ensure you stick to a tummy-friendly option.

Bear in mind, that peanuts contain a large amount of fat, and that can ben an IBS trigger for some. Our bodies vary, and these limits are only a guideline, until you move toward the personalization FODMAP stage.

Here are some delicious low-FODMAP peanut-containing recipes: Or check out my PEANUT PINTEREST BOARD!

For more on the FODMAP diet, check out my amazing posts: