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.
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FAQs
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.
Can peanut butter aggravate IBS? ›
Here's more good news: peanuts typically don't contain those pesky ingredients known for causing tummy troubles like added sugars or fructose corn syrup. But, if you find that your little one's IBS flares up after a peanut butter feast, play detective a bit.
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.
What food calms an IBS flare-up? ›
If you have an IBS flare-up, you may want to choose low FODMAP diets instead, such as :
- quinoa.
- wheat-free grains, brown rice, and basmati rice.
- fish and poultry.
- bananas.
- berries.
- grapes.
- cucumbers.
- carrots.
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.
Does peanut butter affect bowel movements? ›
Peanut butter is high in fiber food, making it an unlikely trigger for constipation. In fact, peanut butter is thought to keep constipation at bay, with a two tablespoon serving containing about 10% of women's and 7% of men's recommended fiber intake.
How do I fix IBS ASAP? ›
7 Ways to Relieve IBS Symptoms Quickly
- Try an OTC supplement. When it comes to quick relief from IBS symptoms, targeted over-the-counter supplements may help. ...
- Apply a heating pad. ...
- Brew a cup of tea. ...
- Eat light, healthy foods. ...
- Try meditation or deep breathing exercises. ...
- Go for a walk. ...
- Give hypnotherapy a try.
The Best Foods for IBS
- Salmon. Sarah Schlichter, M.P.H., RDN, a registered dietitian at Bucket List Tummy, tells EatingWell, “Salmon and other fatty fish are high in unsaturated omega-3 fatty acids, EPA and DHA. ...
- Bell Peppers. ...
- Lean Meat. ...
- Avocado. ...
- Eggs. ...
- Sweet Potatoes. ...
- Spinach. ...
- Kiwi.
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.
Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).
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. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.
Which nuts make IBS worse? ›
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.
Can peanut butter cause intestinal gas? ›
The high fat and fibre content in nuts means that it takes a while for them to be properly digested. As they spend a lot of time working through the digestive system, the risk for gas and bloating is markedly increased. Nuts also contain tannins which can present problems like nausea for some.
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)
