Low-FODMAP Chocolate Peanut Butter Crisp Balls Recipe; Gluten-free, Vegan (2024)

FAQs

Is crunchy peanut butter low FODMAP? ›

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.

Here are some low FODMAP peanut butter brands to check out: 365 Whole Foods Market Organic Creamy Peanut Butter. Fix & Fogg Smooth Peanut Butter. Teddie Super Chunky All Natural Peanut Butter.

Remember, it's important to moderate your intake of even low FODMAP foods. While peanut butter is low FODMAP, there's still a safe serving size – two tablespoons.

Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker's Natural Peanut Butter.

However, it's essential to understand that the key component, Rice Krispies cereal, is inherently Low FODMAP. Rice itself is a Low FODMAP grain and is generally well-tolerated by individuals with digestive sensitivities, including those following a Low FODMAP diet.

Dark chocolate: Half an ounce to no more than 3 ounces in a serving is considered to be low-FODMAPs. Milk chocolate and white chocolate: A half-ounce serving is considered low-FODMAP. At 1 ounce, the level of lactose increases to the point that it might cause you to have symptoms if you are lactose intolerant.

White wheat, whole wheat and spelt sourdough are all considered Low FODMAP. The white and whole wheat varieties become low FODMAP with the fermentation process, while spelt flour has a naturally lower fructan content. If your bread has a label, look to see if the word “yeast” is included.

Choose nuts and seeds low in FODMAPs such as walnuts, almonds, peanuts, pecans, pine nuts, macadamia nuts, and sesame seeds. Avoid FODMAP-rich pistachios. As clients shop for low-FODMAP foods, they must learn how to read labels. Many people assume a gluten-free product is low in FODMAPs, but that's not always the case.

This product is likely low FODMAP.

Chocolate chips: I used dark, milk and white chocolate chips for this recipe. Dark chocolate is low FODMAP up to 30 gram per serving, milk chocolate is low FODMAP up to 20 gram per serving and white chocolate is low FODMAP up to 25 gram per serving.

Can you eat hummus on a low FODMAP diet? ›

To create a FODMAP safe, homemade hummus we need to use well-rinsed, canned chickpeas which have a low FODMAP serving size of ¼ cup or 42g. The easiest way to keep your portion low FODMAP is to use no more than 42g of chickpeas per serving and multiply this by how many portions you would like to make.

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

Creamy peanut butter is typically easier to digest than chunky varieties. You may also decide to choose a low fat variety of peanut butter. Your body may produce less bile to digest foods that are lower in fat. Some varieties of peanut butter may have extra ingredients, including sweeteners, that may impact digestion.

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.

Such high FODMAP ingredients in Clif® bars include organic roasted soybeans, barley malt extract, and organic soy flour. These three ingredients are found in just about every Clif® bar product. Therefore, Clif® bars cannot be considered low FODMAP food products.

Peanut butter in its purest form is just ground nuts. The peanuts can be roasted (highly recommended) and a pinch of salt can be added to augment its flavour and natural richness. It's your choice whether to go for crunchy or smooth, or even something in between. Either way, the health benefits are the same.