Nuts on a Low-FODMAP Diet: A Guide to Gut-Friendly Choices -

HomeBlogsPCOS NutritionLow FODMAPPlant-based DietsWeight loss drinksNutrit CalculatorsDiet CalculatorNutrition CalculatorTotal Daily Energy Expenditure (TDEE) CalculatorBody Shape CalculatorBody Mass Index (BMI) CalculatorBody Fat CalculatorCalorie Deficit CalculatorGlycemic Index CalculatorPregnancy Weight Gain CalculatorWater Intake CalculatorAbout UsPrivacy PolicyDisclaimerTerms & ConditionsSitemapContactHomeBlogsPCOS NutritionLow FODMAPPlant-bIf you're navigating the low FODMAP diet, you’ve likely had to part ways with a number of your favorite snacks. But here's some good news: Peanuts are one of the few legumes that can be safely enjoyed on a low FODMAP diet. Packed with protein, healthy fats, and essential nutrients, peanuts offer both flavor and functionality without the bloating and discomfort often associated with other legumes.

What Is the Low FODMAP Diet? Before we get into peanuts, let’s take a quick look at the low FODMAP diet. “FODMAPs” stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—short-chain carbohydrates that are poorly absorbed in the small intestine. For people with Irritable Bowel Syndrome (IBS) or other functional gastrointestinal disorders, FODMAPs can trigger symptoms like gas, bloating, abdominal pain, and altered bowel habits.

The low FODMAP diet is designed to reduce these symptoms by limiting foods high in these fermentable carbs. It’s typically done in three phases: elimination, reintroduction, and maintenance.

Are Peanuts Low FODMAP? Yes! According to Monash University, the pioneer in FODMAP research, peanuts are low in FODMAPs in moderate portions. This includes:

Raw peanuts

Dry roasted peanuts

Peanut butter (in controlled amounts)

Peanuts are actually legumes, not true nuts, but unlike beans or lentils, they don’t contain high levels of galacto-oligosaccharides (GOS), a type of FODMAP common in many other legumes.

Safe Serving Sizes Peanuts (unsalted, dry roasted or raw): 32 nuts or about 28 grams (1 ounce) is considered a safe, low FODMAP serving.

Peanut Butter: 2 tablespoons (about 32 grams) is also considered low FODMAP.

Larger servings can contain moderate amounts of fructans, which may cause symptoms in sensitive individuals. Stick to recommended amounts, especially during the elimination phase of the diet.

Health Benefits of Peanuts In addition to being low in FODMAPs, peanuts pack a punch when it comes to nutritional value:

1. Rich in Plant-Based Protein Peanuts contain about 7 grams of protein per ounce, making them a great plant-based protein option. For individuals avoiding dairy or meat, they’re an accessible and versatile protein source.

2. Heart-Healthy Fats Peanuts are high in monounsaturated and polyunsaturated fats, which have been linked to improved heart health. Regular peanut consumption is associated with reduced risk of cardiovascular disease.

3. High in Fiber While high-fiber foods can be tricky on a low FODMAP diet, peanuts offer a modest fiber content—around 2.5 grams per ounce—that supports digestion without overwhelming the gut.

4. Loaded with Nutrients Peanuts provide key vitamins and minerals, including:

Magnesium (important for nerve and muscle function)

Niacin (Vitamin B3) (supports metabolism)

Vitamin E (an antioxidant)

Folate (important for cell repair and DNA synthesis)

Choosing Low FODMAP Peanut Products Peanuts themselves DietsWeight loss drinksNutrit CalculatorsDiet Calcula...

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