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Is peanut butter low FODMAP?

BY Georgia McDermott
A close up of a plate of peanut butter nut and seed cookies with choc chips and sea salt flakes on top

I’m sure the title has given you a small clue, but today we’re asking: is peanut butter low FODMAP? The answer (with a little nuance) is yes!

All the FODMAP thresholds in this article have been reviewed in May 2024. They are regularly reviewed and updated to ensure they remain current with Monash research.

Chewy vegan peanut and chocolate bars on a white marble table

Is peanut butter low FODMAP?

Yes. Peanut butter has a low FODMAP threshold of 50g or 2 tablespoons per serve. Monash previously listed 140g of peanut butter as having moderate amounts of excess FODMAPs. This upper threshold is currently removed from their app, but I will update this post if and when they change that.

An interesting fact is that the Monash app lists American peanut butter as having a lower FODMAP threshold of 32g per serving. A larger serving (75g or more) is high in oligos – fructans and GOS. NB: again, Monash have currently removed this threshold from their app. I will keep it live until they update the app.

Monash doesn’t explain the discrepancy between the two sorts of peanut butter. Whether it’s due to processing, the peanuts themselves or something else altogether – it’s hard to say.

A close up side on image of a peanut butter truffle coated in white chocolate. A bite has been taken, revealing the peanut butter centre, and sea salt flakes adorn the top. The truffle sits atop a white marble table against a white backdrop

Are peanuts low FODMAP?

Yes, peanuts have a low FODMAP threshold. They are low FODMAP in 28g serves, which is approximately 32 nuts. This makes them a great low FODMAP accompaniment to recipes like low FODMAP Pad Thai.

Peanut oil, as a fat, does not contain FODMAPs. However, Monash writes that fats can affect gut motility when consumed in excess, and this can be a symptom trigger for some people.

An aerial view of four ceramic bowls filled with FODMAP friendly peanut butter stir fry. The stir fry is filled with chunks of tofu and vegetables and topped with sesame seeds and spring onions. The bowls are all different colours and shapes, sitting atop a white marble backdrop

Choosing a low FODMAP peanut butter

While peanut butter has a low FODMAP threshold, some brands add more than just peanuts and salt to their offering.

A lot of brands add sugar and hydrogenated vegetable oil. These are not high FODMAP ingredients, but I personally don’t think that they really need to be in peanut butter.

A couple of Australian brands I looked at contained a stabiliser, but they don’t specify what that is specifically.

My recommendation is to choose a peanut butter that is made from nothing but peanuts and salt. This way there’s no unexpected high FODMAP ingredients to catch you by surprise.

In Australia, my recommendations are Mayvers, Pics Peanut butter and Ridiculously Delicious peanut butter. If you’re not Australian, Google natural peanut butter brands in your country.

An aerial, close up view of a wok full of vegetarian Pad Thai. The noodles, tofu and egg are casually strewn about, topped with chopped spring onion chunks, garlic chives, roasted chopped peanuts and bean sprouts.

More low FODMAP recipes

If you’re on the market for low FODMAP vegetarian and vegan recipes, look no further:

An aerial view of a white bowl of FODMAP friendly chilli oil noodles. The noodles are casually strewn about in the bowl, and topped with cucumber batons, spring onion greens and sesame seeds. The bowl sits atop a dark grey steel backdrop, which contrasts with the white bowl and vibrant chilli red tinted hue of the noodles

Low FODMAP peanut recipes

With all this mind, I thought I’d do a roundup of my low FODMAP peanut and peanut butter recipes. They are all gluten free and vegetarian or vegan, which means there are some egg free options, too.

Low FODMAP granola

This easy and delicious low FODMAP granola uses peanut butter and peanuts to create a clumpy, nutty and delicious breakfast. It uses rice flakes to be 100% gluten free and oat free.

Low FODMAP granola (no oats)
A delicious gluten free, vegan and low FODMAP breakfast option.
Check out this recipe
An aerial image of a bowl of low FODMAP granola with milk, bananas and yoghurt on a white marble table
A brightly lit image of a tray of gluten free granola on a white stone bench top. two sunlit glasses of water sit to the top left of the image.

Low FODMAP granola bars

Peanut butter saves the day again with these low FODMAP granola bars. Combined with maple syrup, the peanut butter acts as the glue that holds these granola bars together. They use quinoa flakes to remain gluten free and are packed with low FODMAP nuts and seeds.

Low FODMAP granola bars
Gluten free, vegan and low FODMAP granola bar heaven.
Check out this recipe
An aerial sunlit image of Low FODMAP granola bars drizzled with chocolate and sitting on a white speckled ceramic plate.
An aerial close up image of gluten free granola bars on brown baking paper that have been drizzled with white chocolate

Low FODMAP Pad Thai

Ok, so this low FODMAP vegetarian or vegan Pad Thai uses fresh peanuts, not peanut butter. BUT! It’s one of my favourite recipes, so it had to go first! This Pad Thai uses spring onion greens and (optional) garlic chives (which are low FODMAP) for an onion and garlic free take. It tastes every bit as good as Pad Thai should.

Low FODMAP Pad Thai
Low FODMAP vegetarian or vegan Pad Thai that is full of flavour without the FODMAPs.
Check out this recipe
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime

Peanut butter cookies

These peanut butter cookies are vegan, grain free and made with maple syrup or rice malt syrup. They’re incredibly easy to whip up and incredibly delicious, too. A low FODMAP peanut butter win.

Vegan peanut butter cookies
Vegan peanut butter cookies that are grain free and incredibly easy to make.
Check out this recipe
A close up of a plate of gluten free peanut butter cookies filled with seeds and topped with choc chips and sea salt flakes
A close up of a plate of gluten free peanut butter cookies filled with seeds and topped with choc chips and sea salt flakes

Peanut butter truffles

These easy and delicious peanut butter truffles are one of my favourite ways to eat peanut butter. They have a vegan option and a white chocolate coating option, too.

Peanut butter truffles
Quick and easy peanut butter truffles with a vegan option
Check out this recipe
An aerial view of dark and white chocolate coated peanut truffes, some bitten into and some topped with a sprinkling of sea salt flakes. The truffles sit atop a white speckled ceramic plate
An aerial view of dark and white chocolate coated peanut truffes, some bitten into and some topped with a sprinkling of sea salt flakes. The truffles sit atop a white speckled ceramic plate

Seedy no bake breakfast bars

These seedy no bake breakfast bars are a super simple recipe from my cookbook Intolerance Friendly Kitchen. They’re a low FODMAP breakfast made with peanut butter, low FODMAP seeds and puffed buckwheat or quinoa. A quick and easy make ahead breakfast that is delicious and nutritious.

A side on image of a stack of three seedy no bake breakfast bars on a white marble table against a white backdrop

Vegan peanut stir fry

Because sometimes stir fry just needs peanut butter, you know? This one is low FODMAP, vegan and gluten free, and chock full of delicious peanut butter.

Vegan peanut butter stir fry noodles
A delicious, creamy and comforting low FODMAP weeknight dinner
Check out this recipe
An aerial view of four ceramic bowls filled with FODMAP friendly peanut butter stir fry. The stir fry is filled with chunks of tofu and vegetables and topped with sesame seeds and spring onions. The bowls are all different colours and shapes, sitting atop a dark blue backdrop and aligned to the right of the image

FODMAP friendly peanut sauce

This low FODMAP peanut sauce is inspired by my time in Bali and all the incredible satay I ate while I was there. This version uses peanut butter for a shortcut, and makes for a delicious low FODMAP gado gado.

Low FODMAP gado gado
A delicious fresh and light low FODMAP dinner idea inspired by the Indonesian delicacy.
Check out this recipe
Low FODMAP peanut satay sauce + a quick gado gado on a steel dark blue backdrop. The satay is in a central bowl on the plate, and the gado gado vegetables are arranged around the outside.

Lactose free peanut butter cheesecake

This chocolate and peanut butter cheesecake uses lactose free cream cheese and a low FODMAP quantity of peanut butter to keep the FODMAPs right down. It’s creamy, rich and delicious.

Low FODMAP chocolate peanut butter cheesecake
Also known as: the best of all worlds colliding.
Check out this recipe
An aerial image of a gluten free chocolate and peanut butter cheesecake on a dark blue backdrop. The cheesecake is topped with Whittakers bars and melted chocolate drizzles.
Gluten free chocolate and peanut butter cheesecake on a dark moody backdrop. The cheesecake is topped with melted chocolate drizzles and chopped peanut chocolate

Low FODMAP chilli oil noodles

These low FODMAP chilli oil noodles are a 15 minute dinner for those of us who are digestively challenged. I like to use peanut butter to add creaminess and richness to this easy, vegan low FODMAP dish.

An aerial view of two white bowls of FODMAP-friendly chilli oil noodles. The bowls sit atop a light grey stone background, and one bowl is the centre of the image, while the other peeks out of the top lefthand corner. The bowl in the centre has a fork in it, poking out the top right hand side of the image. The noodles are casually topped with spring onion greens, toasted sesame seeds and cucumber batons

Gluten free brownie cookie sandwiches with peanut and brown butter buttercream

Deliciously fudgy brownies filled with a brown butter and peanut butter buttercream. I don’t know if there has ever been a more perfect sentence uttered.

Small batch gluten free brownie cookies
Brown butter and peanut butter buttercream is the only way I want to eat buttercream from here on out.
Check out this recipe
An aerial view of gluten free brownie cookies sitting atop a parchment lined baking sheet. The brownie cookies have been sprinkled with sea salt flakes that contrast against the shiny, crackled surface of the cookies.
A side on moody shot of a big stack of gluten free brownie cookies made into sandwiches with a brown butter buttercream centre. The pale buttercream and a smattering of sea salt flakes contrast against the moody, rusty dark blue background

Low FODMAP tofu larb

This tofu larb is a low FODMAP take on the delicacy from Laos and Northern Thailand. It uses tofu and low FODMAP ingredients for a vegan dish that is full of flavour. Although there’s no peanut butter, there’s plenty of freshly toasted peanuts.

Three plates of vegan tofu larb sitting atop a marble table. The plates are casually arranged with tofu larb, topped with fresh chillies and toasted peanuts, as well as lots of fresh lettuce, cucumber and herbs. A bowl of vegan nuoc mam sits in the back left corner of the image.

Chewy chocolate coated peanut butter bars

These chewy peanut butter bars are the ultimate low FODMAP peanut butter treat. They’re low in sugar, vegan, yet have that nostalgic and delicious peanut butter chocolate flavour combination.

Chewy peanut butter and chocolate bars
Delicious peanut butter laden vegan, gluten free and grain free treats
Check out this recipe
An aerial image of chewy peanut butter bars drying on a baking rack. Their shiny chocolate shells are topped with sea salt flakes and encase toasted peanuts and a peanut centre. They sit atop a cooling rack over a piece of parchment paper.
An aerial image of chewy peanut butter bars drying on a baking rack. Their shiny chocolate shells are topped with sea salt flakes and encase toasted peanuts and a peanut centre. They sit atop a cooling rack over a piece of parchment paper.

Low FODMAP chilli oil tofu

If you’re looking for a quick low FODMAP vegan dinner with a hint of peanut butter, look no further. This recipe takes my low FODMAP chilli oil noodle concept and applies it to tofu with A+ results.

Low FODMAP chilli oil tofu
A delicious and easy way to get the people in your life on board with tofu.
Check out this recipe
An aerial close up view of two bowls of chilli oil tofu, Asian greens and rice mixed together. The bowls are dark blue ceramic and the background is dark mottled grey. A glass of water sits to the top right of the image, one bowl sits in the centre of the image, and the other sits in top right hand side
An aerial close up view of a bowl of chilli oil tofu, Asian greens and rice against a rust coloured linen tea towel backdrop. The bowl is a beige ceramic speckled one and the meal is casually arranged inside. A fork sits in the top left of the bowl and extends up beyond the top of the image

Banana protein pancakes

These banana protein pancakes use any nut butter you like, but my preference is always for peanut butter. A smothering of it on top as well? If you insist.

Banana protein pancakes
Gluten free banana protein pancakes that are Low FODMAP as well.
Check out this recipe
An aerial view of a bright blue ceramic plate topped with gluten free protein pancakes smothered in peanut butter and topped with banana coins, choc chips and maple syrup. The plate sits on a white marble table that is in filtered sunlight.
An aerial view of a bright blue ceramic plate topped with gluten free protein pancakes smothered in peanut butter and topped with banana coins, choc chips and maple syrup. The plate sits on a white marble table that is in filtered sunlight.

Vegan Vietnamese coleslaw with freshly toasted peanuts

This salad is one of my favourite things to eat on a hot summer night. The Low FODMAP vegan nuoc mam is a delight, but the freshly toasted peanuts are what brings everything together.

Vegan Vietnamese coleslaw with baked salt and pepper tofu
A deliciously fresh low FODMAP dish complete with the crowning glory of toasted peanuts.
Check out this recipe
A close up shot of a Vegan Vietnamese coleslaw, topped with lots of toasted peanuts, spring onion greens and a wedge of lime,
A close up shot of a Vegan Vietnamese coleslaw, topped with lots of toasted peanuts, spring onion greens and a wedge of lime

Atop gluten free porridge

This gluten free porridge uses rice flakes to replace oats (which are only considered wheat free in Australia). It’s creamy, rich and delicious, and a big spoonful of peanut butter would be right at home on top.

Gluten free porridge
An easy low FODMAP single serve porridge that makes use of criminally underrated rice flakes
Check out this recipe
An aerial image of a sunlit bowl of gluten free porridge topped with banana coins, maple syrup and toasted hemp seeds. The bowl sits on a white marble table and two water glasses sit to the top left of the image
An aerial sunlit image of a bowl of gluten free porridge topped with bananas, maple syrup and yoghurt

Not quite Dan Dan noodles

These not quite Dan Dan noodles are a low FODMAP vegetarian or vegan recipe from my cookbook, Intolerance Friendly Kitchen. They deviate from the traditional recipe due to their low FODMAP and vego/vegan nature, but they are a delicious dietary restriction friendly alternative.

An aerial view of three plates of FODMAP friendly vegetarian Dan Dan style noodles. The noodles sit against a blue mottled backdrop

Mixed into low FODMAP overnight oats

A big spoon of peanut butter would be pefectly at home in these creamy low FODMAP overnight oats. There’s a low FODMAP gluten free version using rice flakes, too.

Low FODMAP overnight oats
Creamy and delicious low FODMAP overnight oats with a vegan option.
Check out this recipe
An aerial image of a bowl of low FODMAP overnight oats topped with caramelised bananas and fresh blueberries. The bowl sits on a wooden table and a denim blue linen tablecloth. A hand sticks a spoon into the bowl from the bottom left hand side
A close up side on image of a round jar filled with gluten free overnight oats and topped with blueberries and a sprinkle of granola. The jar sits on a white marble table and a sprinkle of granola surrounds the jar.

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