is peanut low fodmap?

Yes, peanuts are considered low FODMAP in small portions. According to Monash University, which researches FODMAP content in foods, a serving of 28 grams (about 32 peanuts) is low in FODMAPs and generally well tolerated by individuals with irritable bowel syndrome (IBS) or FODMAP sensitivities. Understanding FODMAPs in Peanuts FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to digestive issues such as bloating, gas, and diarrhea. Peanuts, despite being legumes, have a different carbohydrate composition than high-FODMAP legumes like beans and lentils. This makes them a safe option for those following a low FODMAP diet. Serving Size Considerations While peanuts are low FODMAP in moderation, consuming larger amounts (over 42 grams or about 60 peanuts) may increase the intake of galacto-oligosaccharides (GOS), which are fermentable fibers that can trigger symptoms in sensitive individuals. To stay within a low FODMAP threshold, it is best to stick to the recommended portion sizes. Peanut Butter and Other Peanut Products Peanut butter is also considered low FODMAP when consumed in small amounts (about 2 tablespoons or 32 grams). However, some commercial peanut butters contain added high-FODMAP ingredients like high-fructose corn syrup, inulin, or honey, which should be avoided. Always check ingredient labels when selecting peanut-based products. Conclusion Peanuts can be a nutritious and FODMAP-friendly snack when eaten in appropriate portions. They provide healthy fats, protein, and fiber while remaining gentle on digestion for most individuals with IBS. However, those with peanut allergies or sensitivities should avoid them altogether.