Low FODMAP
Safe at the serving size listed.
Safe serving
32 nuts, or 50 g of peanut butter
Why
Peanuts are botanically legumes but do not carry a meaningful GOS load, and are safe at a generous portion. The catch is what gets added: some reduced-fat and 'high protein' peanut butters add inulin or chicory root fibre, which is concentrated fructan sold as a health benefit. You want a jar whose ingredients read: peanuts, salt.
Recipes using peanuts and peanut butter
Peanut Butter and Oat Energy Bites
A handbag snack that is not a compromise. No baking, five minutes of work, and it solves the mid-afternoon gap that otherwise ends in a vending machine.
- Elimination
- Reintroduction
- Maintenance
Flourless Dark Chocolate Peanut Butter Cookies
Four ingredients, one bowl, no flour to substitute and nothing to get wrong. The dessert to have on hand when the craving arrives at 9pm.
- Elimination
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.