Peanuts

Why peanuts is rated low

Peanuts are low FODMAP at about 34 nuts (30g), a small handful, and no FODMAP group stands out at that serve, so there is nothing here to name as a driver; a much bigger pile simply adds to the overall FODMAP load. Plain peanuts at that serve are a straightforward snack to keep on hand, and the things most likely to cause trouble are not the peanut itself but the coating, the seasoning or the sauce it arrives in. Flavoured and seasoned versions can carry garlic or onion powder, so the label matters more than the nut.

What changes your risk

• How much comes out of the bag The low serve is about 34 nuts (30g). Peanuts are the classic snack eaten by the fistful in front of the television, and a much bigger pile adds to the overall FODMAP load, so the portion is the part worth controlling.
• Seasonings and coatings Salted, barbecue, chilli, dry roasted and honey roasted peanuts are a different ingredient list from plain ones. Onion powder, garlic powder and honey are the usual additions, and none of them are visible in the nut.
• Peanut butter and satay sauce These are different products with their own serves, so the whole-nut serve does not carry across. Commercial satay and peanut sauces are typically built on onion and garlic, and some peanut butters add honey or corn syrup, so the label decides it.
• The whole meal, not just the nut A low rating is per serving rather than per sitting. Peanuts eaten alongside several other counted servings contribute to the day's total FODMAP load, so they are easiest to fit into a meal you are not already stacking.
• Roasting and salting do not alter FODMAPs Heat does not break them down, so raw, roasted and boiled peanuts all sit in the same place. Only what is added alongside them shifts the picture.

What else works

Peanuts are already one of the dependable low FODMAP nuts, and walnuts, macadamias, pecans and pumpkin seeds fill the same snacking role if you want to rotate. The lookalike to skip is pistachios, which are not a low FODMAP choice at ordinary servings. Be wary of mixed nut packs and trail mixes as well, since they often include pistachios, cashews or dried fruit, and drying concentrates fruit sugars so the dried mango, apple or raisins in the mix carry far more than the nuts do. For spreading, a peanut butter whose ingredient list is peanuts and salt is the simplest thing to trust.

How to keep it low

Buy plain peanuts, in the shell or unsalted, and portion them out rather than eating from the packet, because about 34 nuts (30g) is a portioned amount and a bar snack bowl is not. Weighing a serve once and tipping it into a small dish shows you what a handful should look like. On peanut butter, turn the jar around: peanuts and salt is what you want, and honey, corn syrup or a flavoured variety is where the trouble is. For cooking, peanuts work well crushed over rice dishes, noodles or salads where a portioned serve spreads over a whole plate, and a homemade satay made with garlic-infused oil, the green tops of spring onions and a peanut butter with a clean ingredient list gives you that flavour without the onion and garlic in a jarred sauce.

Common questions

how many peanuts can i eat on a low fodmap diet

Peanuts are low at about 34 nuts (30g), roughly a small handful. A much bigger pile adds to the overall FODMAP load, so a portioned serve is the way to enjoy them.

are peanuts low fodmap even though they are a legume

Yes. At about 34 nuts (30g) peanuts are low and no FODMAP group stands out, which is not the case for chickpeas, lentils and kidney beans at ordinary servings.

is peanut butter low fodmap

Peanut butter is a separate food with its own serve, so the whole-nut serve does not transfer to a spoonful of spread. A butter listing only peanuts and salt is the simplest version, while honey, corn syrup or added flavourings change what is in the jar.

what about honey roasted or barbecue peanuts

Those are seasoned products rather than plain peanuts. Honey roasted versions add honey, and barbecue and dry roasted coatings often include onion or garlic powder, so plain peanuts are the better pick.