Nope, peanut butter does not trigger symptoms of Irritable Bowel Syndrome (IBS). In fact, research shows it is one of the types of foods that individuals with IBS can tolerate.
Peanut Butter is a Low FODMAP Food
If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet. However, some brands add refined sugar and flavourings to enhance the peanut butter’s taste.
When you’re out shopping for peanut butter, read the labels carefully to find out any FODMAPs in the product that can trigger IBS like high amounts of molasses, cow’s milk, milk chocolate, carob powder, honey, and high fructose corn syrup, agave syrup and sorghum syrup.
The deal with IBS and FODMAPs
Numerous studies have shown that a low FODMAP diet can help keep your IBS under control. Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) are compounds that your body can’t fully digest. Unfortunately, FODMAPs are present in many foods and beverages such as kale, sugar-free sweeteners, lentils and beans, dairy, fruits high in fructose, wheat and other crops that contain fructans.
Your body also plays host to a diverse group of good bacteria that get energy from fermenting FODMAP foods. However, for people with IBS, the fermentation process can result in an excess production of gas, which causes stomach distention and stomach pain. Excess gas and bloating may then shift the water balance in your intestines and trigger diarrhoea as a result.
But if you follow a low FODMAP diet, there is less risk for you to experience bloating, nausea, flatulence, diarrhoea, or even constipation. Your quality of life will also improve; from regaining the weight you lost to improving your mood.
Including Peanut Butter in Your Dietary Plan
There are many ways to enjoy peanut butter while you are on a low FODMAP diet. You can use it as a spread for bread and fruit snacks, a creamer for your smoothies, or as a key ingredient for your granola bars, cookies and other baked foods.
The recommended serving size of peanut butter for individuals diagnosed with IBS is two tablespoons or 28.3 grams per day only. This serving size has 190 calories, 2 grams of fibre and 7 grams of protein which makes it a good source of nutrients. If you bake a tray of peanut butter cookies, you have to eat within limits as they already contain a lot of calories.
Keep in mind that different people have different gastrointestinal reactions to different foods. If you are planning to use peanut butter for baking along with other ingredients, discuss your options with a dietitian first to help you identify the foods you should eat and avoid. Your dietitian may also help you create a list of low FODMAP foods to ensure everything you eat won’t trigger or worsen your IBS symptoms.
NeedOurHelp?
Book an appointment with an accredited dietitian or nutritionist by phone on (07) 3071-7405 between 8am and 6pm Monday to Friday or send us an enquiry. Alternatively, you may learn valuable information about Gut and Bowel Health here.
FAQs
Nope, peanut butter does not trigger symptoms of Irritable Bowel Syndrome (IBS).
Can peanut butter cause IBS flare up? ›
Peanut butter is considered low FODMAP when eaten in moderation. Medical experts often recommend low FODMAP for people with IBS. A tablespoon of peanut butter can be a suitable snack for IBS.
What is the number one trigger for IBS? ›
Anything high in fat content like fatty meats, cold cuts, fried foods or foods cooked heavily in oil. Dairy, especially cheese can cause trouble for many people with IBS. Beverages in general pose a problem due to carbonation, sugar content or caffeine. Alcohol is also a common trigger and should be avoided or limited.
Are bananas and peanut butter good for IBS? ›
Here are some of the best low FODMAP snacks that you can enjoy on a low FODMAP diet: Hard-boiled eggs. Rice cakes with peanut or almond butter. Low FODMAP fruits, such as bananas, grapes, or oranges (in small portions)
Does peanut butter irritate the gut? ›
Peanut butter contains prebiotics which feed beneficial bacteria in the microbiome; however, it's important to keep in mind that consuming too much peanut butter can cause digestive distress. Excessive intake can lead to a build up of gas in the intestines due to its high fiber content.
How does peanut butter affect bowel movements? ›
Peanuts and peanut butter are rich in soluble and insoluble dietary fibers, both of which help support regular bowel movements and improve constipation ( 3 , 4 ). Just two tablespoons (32 grams) of natural peanut butter contains 3 grams of fiber, equivalent to about 10% of your daily fiber needs ( 5 , 6 ).
What food calms an IBS flare-up? ›
Foods to include during an IBS-D flare
- Lean protein. Include lean meats, eggs, and fish to ensure adequate protein intake during an IBS flare. ...
- Fruits. Berries and other fruits with seeds are harder to digest. ...
- Vegetables. Fresh vegetables are a mainstay in a balanced diet. ...
- Grains. ...
- Dairy.
The two things most likely to make your IBS symptoms worse are the foods you eat and having emotional stress. Diet. Eating makes your colon muscles move or contract. This normally gives you an urge to have a bowel movement 30 to 60 minutes after a meal.
Is salad bad for IBS? ›
A large salad loaded with raw vegetables, while generally super healthy, will usually make things worse for an IBS patient.
Are eggs bad for IBS? ›
Eggs. Eggs digest easily and are a safe choice for people with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch, or dinner, and make a great option when eating out in a restaurant.
Whilst lactose in cheese can trigger IBS symptoms, it may also be down to the high fat content. Even a low lactose cheese can cause IBS flare ups if eaten in excess. But cheese may be ok in small portions for many people with IBS. You don't need to go completely dairy free.
Can I eat peanut butter if I have IBS? ›
If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet. However, some brands add refined sugar and flavourings to enhance the peanut butter's taste.
What snack food is good for IBS? ›
Covered by insurance.
- Snack #1: Banana and Peanut Butter. ...
- Snack #2: Fruit Smoothie. ...
- Snack #3: Low-FODMAP Crackers and Cheddar Cheese. ...
- Snack #4: No-Bake Energy Bites. ...
- Snack #5: Air-Popped Popcorn. ...
- Snack #6: Turkey and Cheese Pinwheel Wrap. ...
- Snack #7: Lactose-Free Cottage Cheese with Canned Pineapple.
When enjoyed in moderation, most nuts are safe for people with IBS, and are a great source of plant-based protein, fiber, and micronutrients. However, cashews and pistachios are high-FODMAP nuts, so it's best to look for alternatives.
Is peanut butter inflammatory? ›
Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory.
What's best to eat when IBS flares up? ›
Foods to include during an IBS-D flare
- Lean protein. Include lean meats, eggs, and fish to ensure adequate protein intake during an IBS flare. ...
- Fruits. Berries and other fruits with seeds are harder to digest. ...
- Vegetables. Fresh vegetables are a mainstay in a balanced diet. ...
- Grains. ...
- Dairy.
People with a mild peanut allergy may develop digestive symptoms such as cramps or diarrhea when they eat peanut butter.
Can peanuts cause intestinal inflammation? ›
A peanut sensitivity is a digestive issue in which your body will produce an inflammatory response to the particular proteins in a peanut which can lead to discomfort, even severe, without the need for immediate medical attention.
