Peanut is a beloved snack for many, whether you’re munching on a handful at a baseball game or spreading peanut butter on toast. But for those following a low FODMAP diet, the question remains: are peanuts low FODMAP?
First, let’s start with some background. FODMAPs are a group of carbohydrates that can be difficult for some people to digest, leading to gastrointestinal symptoms such as bloating, gas, and abdominal pain. The low FODMAP diet is a temporary elimination diet that involves avoiding high FODMAP foods for a period of time, followed by a structured reintroduction phase to identify individual tolerance levels.
Are Peanuts Low FODMAP?
The short answer is yes, peanuts are low FODMAP. According to Monash University, a leading authority on the low FODMAP diet, a serving of 32 roasted peanuts is considered low FODMAP. However, there are some things to keep in mind when it comes to peanuts and the low FODMAP diet.
Firstly, peanut butter can be a tricky one. Many store-bought peanut butters contain added ingredients such as high FODMAP sweeteners or emulsifiers, which can make them high FODMAP. It’s important to read labels carefully and opt for a peanut butter with minimal ingredients.
Secondly, portion sizes are key. While a small serving of peanuts is low FODMAP, eating a large amount can quickly add up in FODMAPs. It’s important to stick to the recommended serving size and incorporate other low FODMAP snacks and foods into your diet.
And lastly, while peanuts themselves are low FODMAP, some peanut-based products may not be. For example, some snack bars or granolas may contain high FODMAP ingredients such as honey or dried fruit. Again, it’s important to read labels carefully and stick to foods that have been tested and certified as low FODMAP.
But let’s be real, we all know the real question here: can I still have my peanut butter and jelly sandwich? The answer is yes, with a few caveats. First, opt for a peanut butter with minimal ingredients and no added high FODMAP sweeteners. Second, choose a low FODMAP jelly or jam, such as strawberry or raspberry. And lastly, stick to one serving size of bread to keep your overall FODMAP intake in check.
Low FODMAP Peanut Butter Recipe
If you’re following a low FODMAP diet, making your own peanut butter at home can be a great way to ensure that it’s free from high FODMAP ingredients. Here’s a simple recipe for low FODMAP peanut butter:
Ingredients:
- 2 cups unsalted peanuts
- 1/2 tsp salt (optional)
- 1-2 tbsp neutral-tasting oil (e.g. canola or grapeseed oil)
Instructions:
- Preheat your oven to 350°F (180°C).
- Spread the peanuts out in a single layer on a baking sheet and roast for 10-12 minutes, or until they’re golden brown and fragrant. Be sure to keep an eye on them so they don’t burn.
- Let the peanuts cool for a few minutes, then transfer them to a food processor.
- Add the salt (if using) and 1 tablespoon of oil to the food processor. Process for 1-2 minutes, or until the peanuts start to break down into a paste. You may need to stop and scrape down the sides of the bowl periodically.
- Check the consistency of the peanut butter. If it’s too thick or dry, add another tablespoon of oil and process again.
- Taste the peanut butter and adjust the seasoning as needed. You can add more salt, or even a touch of honey or maple syrup if you like a sweeter peanut butter.
- Transfer the peanut butter to a jar or container with a tight-fitting lid. It should keep in the fridge for up to 2 weeks.
Tips:
- You can use either roasted or raw peanuts for this recipe. If you use raw peanuts, you’ll need to roast them in the oven first (for about 20-25 minutes) before processing them.
- Be sure to use unsalted peanuts, as salted peanuts can add unnecessary sodium to your peanut butter.
- If you have a high-powered blender, you can use that instead of a food processor. Just be sure to scrape down the sides of the blender frequently so the peanut butter blends evenly.
- If you like chunky peanut butter, you can reserve some of the roasted peanuts and add them back in at the end of processing.
Final Thoughts
In conclusion, peanuts are indeed low FODMAP, but as with any food on the low FODMAP diet, it’s important to be mindful of portion sizes and ingredients. So go ahead and enjoy that handful of peanuts or peanut butter sandwich, but remember to read labels and stick to recommended serving sizes. Happy snacking!
Related Questions
Are peanuts considered a high FODMAP food?
No, peanuts are considered a low FODMAP food when consumed in moderate portions. The recommended serving size for peanuts is 32 roasted peanuts or 2 tablespoons of peanut butter.
Can peanuts cause digestive symptoms for people with FODMAP sensitivities?
Peanuts can cause digestive symptoms for people with FODMAP sensitivities if consumed in high amounts. Consuming more than the recommended serving size of peanuts or peanut butter can lead to bloating, gas, and other digestive discomforts.
Is peanut butter low FODMAP?
It depends on the type of peanut butter. Some peanut butters may contain high FODMAP ingredients like honey or high fructose corn syrup. It’s important to check the ingredient list and serving size to determine if a peanut butter is low FODMAP. Additionally, natural peanut butter that contains only peanuts and salt is usually low FODMAP.
Are there any peanut products to avoided on a low FODMAP diet?
Peanut products that contain high FODMAP ingredients like honey or high fructose corn syrup should be avoided on a low FODMAP diet. Additionally, flavored peanut butters or roasted peanuts that contain added spices or seasonings may also be high in FODMAPs.
How many peanuts can be consumed as a low FODMAP serving size?
According to Monash University, a serving of 32 roasted peanuts or 2 tablespoons of peanut butter is considered low FODMAP. However, it’s important to keep in mind that everyone’s tolerance level for FODMAPs may differ, so it’s important to listen to your body and adjust your intake accordingly.
Can you eat peanuts during the elimination phase of the low FODMAP diet?
Yes, peanuts can be eaten during the elimination phase of the low FODMAP diet in moderate portions. The elimination phase of the diet is meant to identify which high FODMAP foods trigger your symptoms, so it’s important to keep a food diary and pay attention to how your body reacts to different foods.
Can you eat peanuts during the reintroduction phase of the low FODMAP diet?
Yes, peanuts can be used during the reintroduction phase of the low FODMAP diet to determine personal tolerance levels. During this phase, you gradually reintroduce high FODMAP foods into your diet to determine which ones you can tolerate and in what amounts.
Are raw peanuts high or low FODMAP?
Raw peanuts are low FODMAP, but they need to be roasted or cooked before being consumed. Roasting or cooking peanuts can help improve their digestibility and reduce the risk of digestive discomfort.
Are peanut M&Ms low FODMAP?
No, peanut M&Ms contain high FODMAP ingredients like milk powder and high fructose corn syrup. If you’re looking for a low FODMAP chocolate and peanut snack, you can try dark chocolate-covered peanuts.
Can peanuts be eaten with other low FODMAP foods?
Yes, peanuts can be eaten with other low FODMAP foods like rice crackers or cucumber slices. This can help create a balanced snack or meal that provides a mix of nutrients.
Is there a difference between regular peanuts and dry roasted peanuts?
No, there is no significant difference in FODMAP content between regular peanuts and dry roasted peanuts. However, dry roasted peanuts may contain added salt or seasoning, so it’s important to check the ingredient list.
