Is Peanut Butter Low FODMAP? Portions, Ingredients, and Alternatives

Yes, peanut butter is low FODMAP at 2 tablespoons (32g) per serving. This is good news for anyone who relies on peanut butter as a quick protein source, a satisfying spread, or a cooking ingredient. However, peanuts are technically legumes, and like other legumes, they contain GOS (galacto-oligosaccharides) that accumulate at larger servings. Keeping to 2 tablespoons is key.

Peanut butter is one of the most practical foods on the low-FODMAP diet — shelf-stable, protein-rich, affordable, and endlessly versatile. Just watch your portions and check your labels.

Why Is Peanut Butter Low FODMAP at 2 Tablespoons?

Peanuts are classified as legumes (not true nuts), and legumes are known for their GOS content — the galacto-oligosaccharides that belong to the “O” in FODMAP. Beans, lentils, and chickpeas are all high in GOS, which is why they are restricted on the low-FODMAP diet.

Peanuts have a lower GOS concentration than most other legumes, which is why a reasonable serving stays within the low-FODMAP range. At 2 tablespoons of peanut butter (or about 28g of whole peanuts), the GOS level is below the threshold. Beyond this amount — around 4 or more tablespoons — the GOS accumulates to moderate or high levels.

This dose-dependent relationship is a perfect example of why FODMAP management is about portion control, not complete avoidance.

FODMAP Breakdown: Peanut Butter and Nut Butters

Nut Butter	Serving Size	FODMAP Level	FODMAP Type	Notes
Peanut butter	2 tbsp (32g)	Low	Trace GOS	Safe standard serve
Peanut butter	4+ tbsp (64g+)	Moderate-High	GOS	Exceeds threshold
Almond butter	1 tbsp (15g)	Low	GOS, fructans	Smaller safe serve than peanut
Almond butter	2+ tbsp (30g+)	Moderate	GOS, fructans	Almonds are higher in GOS
Macadamia nut butter	2 tbsp (32g)	Low	None significant	Very safe option
Walnut butter	2 tbsp (32g)	Low	None significant	Good alternative
Cashew butter	1 tbsp (15g)	Low	GOS	Small serve only
Cashew butter	2 tbsp (30g)	High	GOS	Cashews are high in GOS
Tahini (sesame)	2 tbsp (30g)	Low	Trace fructans	Safe option

Choosing the Right Peanut Butter

Not all peanut butters are created equal from a FODMAP perspective. The base ingredient (peanuts) is the same, but added ingredients can introduce FODMAPs.

Ideal peanut butter ingredients:

• Peanuts
• Salt (optional)

Ingredients to watch for:

• Honey: High in excess fructose — see our honey guide
• High-fructose corn syrup: High FODMAP sweetener
• Inulin or chicory root fiber: Fructans added for “fiber” marketing — high FODMAP
• Molasses: Can be high in fructose at larger amounts

Generally fine additions:

• Sugar (in small amounts — table sugar is not a FODMAP concern)
• Palm oil or vegetable oil (used for texture in commercial brands)
• Salt

Natural peanut butter with just peanuts and salt is the simplest and safest choice. The oil separation at the top is normal — just stir it in.

Peanut Butter in Low-FODMAP Meals

Peanut butter is remarkably versatile in a low-FODMAP diet:

• Breakfast: Peanut butter on sourdough toast with sliced banana
• Smoothie: Peanut butter blended with blueberries, banana, and lactose-free milk
• Snack: Peanut butter with rice cakes or celery sticks
• Lunch: Rice noodle salad with peanut butter dressing (peanut butter, soy sauce, lime, ginger)
• Dinner: Peanut sauce on chicken stir-fry with vegetables and rice
• Dessert: Dark chocolate dipped in peanut butter
• Baking: Peanut butter cookies (using gluten-free flour, eggs, sugar, and peanut butter)

Comparing Nut Butters: Which Are Best for IBS?

If you want variety beyond peanut butter, here is how other nut and seed butters compare:

Best Options (Most Generous Portions)

• Macadamia nut butter: Very low in FODMAPs, generous serving allowed. Expensive but delicious.
• Walnut butter: Low FODMAP at 2 tablespoons. Rich, slightly bitter flavor.
• Pecan butter: Low FODMAP at 2 tablespoons. Sweet and mild.
• Tahini (sesame seed butter): Low FODMAP at 2 tablespoons. Great in dressings and Middle Eastern dishes.

Moderate Options (Smaller Portions Needed)

• Almond butter: Low FODMAP at only 1 tablespoon. Almonds contain more GOS and fructans than peanuts, so the safe serving is smaller. This is a common misconception — many people assume almond butter is a “healthier” swap for peanut butter, but from a FODMAP perspective it is actually more restrictive.

Options to Avoid or Use Very Sparingly

• Cashew butter: Cashews are high in GOS, making cashew butter high FODMAP at just 2 tablespoons. Only about 1 tablespoon is safe.
• Pistachio butter: Pistachios are high in fructans. Avoid during the elimination phase.

GOS and FODMAP Stacking

When eating peanut butter, be aware of the total GOS load in your meal. If you have peanut butter on toast, do not add a side of baked beans, lentil soup, or hummus — all of which are high in GOS. Stacking multiple GOS sources in one meal is a common way to exceed your threshold.

Similarly, if you eat whole peanuts as a snack and then have peanut butter in a smoothie within a few hours, the combined GOS intake may exceed what your gut can handle.

FODMAPSnap can help you track GOS-containing foods across your meals and flag when you might be approaching your daily limit.

Peanut Butter and SIBO

People with small intestinal bacterial overgrowth (SIBO) should be cautious with all legume-derived foods, including peanut butter. The GOS content, even at levels considered low FODMAP, can feed bacteria in the small intestine. If you have SIBO and find that peanut butter triggers symptoms, try substituting macadamia nut butter or walnut butter, which have negligible GOS content.

Reintroduction of Peanut Butter

During the FODMAP reintroduction phase, peanut butter can be used to test your GOS tolerance:

1. Day 1: 2 tablespoons peanut butter (32g — baseline low-FODMAP serve)
2. Day 2: 3 tablespoons peanut butter (48g)
3. Day 3: 4 tablespoons peanut butter (64g)

Monitor symptoms for 24-48 hours after each serving. This helps establish your personal GOS threshold and determine how generous your peanut butter servings can be long-term.

Key Takeaways

• Peanut butter is low FODMAP at 2 tablespoons (32g) per serving
• GOS accumulates at larger amounts, so portion control matters
• Choose natural peanut butter with just peanuts and salt — avoid honey and HFCS
• Almond butter has a smaller safe serving (1 tablespoon) — it is not a freer swap
• Cashew butter is high FODMAP at standard servings — avoid during elimination
• Macadamia, walnut, and pecan butters are the safest nut butter alternatives
• Watch for GOS stacking with other legume-based foods in the same meal

Related Reading

• Is Oatmeal Low FODMAP? — Add peanut butter to your morning oats
• Bananas and FODMAPs — Classic peanut butter pairing
• Sourdough Bread and FODMAPs — The best toast for your PB
• Is Chocolate Low FODMAP? — PB and chocolate: a safe combination

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This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you have IBS, SIBO, or other gastrointestinal conditions. FODMAP tolerance varies between individuals, and a supervised elimination and reintroduction process is recommended for best results.