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Peanut Butter
Arachis hypogaea butter
Low FODMAP
High Protein
Healthy Fats
Creamy peanut butter in a jar

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2 tablespoons

Safe Serving Size: 2-3 tablespoons

Active Compounds: Natural peanut proteins, healthy fats, and minimal fermentable carbohydrates

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Generally well-tolerated

Specific symptoms: Rarely causes digestive issues in recommended serving sizes

Typical reaction time frame: If reactions occur, typically within 2-4 hours

Individual variation: Some individuals may have peanut allergies unrelated to FODMAPs

Safe Alternatives

almond butter

Almond butter

sunflower seed butter

Sunflower seed butter

Substitution ratio: 1:1 substitution ratio

Processing Effects

Grinding peanuts into butter does not affect FODMAP content

Roasting peanuts before processing may slightly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • honey
  • agave nectar
  • corn syrup

Safe complementary foods: Safe to combine with rice cakes, gluten-free bread, banana (ripe), and cucumber

Reintroduction Guidelines
  1. Start with 1 tablespoon serving
  2. If tolerated, increase to 2 tablespoons
  3. Monitor symptoms for 24-48 hours

Signs of success: No digestive discomfort, bloating, or changes in bowel movements

Hidden Sources

Common products containing garlic:

  • protein bars
  • energy drinks
  • granola

Alternative names: ground peanut paste, peanut spread, natural peanut butter

Individual Variables

Factors affecting tolerance:

  • Overall digestive sensitivity
  • Portion size consumed
  • Combination with other foods
  • Individual peanut tolerance

Tip: Start with small portions and increase gradually while monitoring symptoms