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Peanuts and Gut Health
Peanuts are a popular snack and ingredient, botanically classified as legumes but commonly grouped with nuts. They offer fiber and healthy fats, but can trigger gut symptoms in some people due to FODMAPs, histamine, and their high allergenic potential.
- Low FODMAP at up to 28g per serving; higher amounts may trigger symptoms
- Acts as a histamine liberator and may not be well tolerated by those with histamine intolerance
- Major allergen; peanut allergy is common and can cause severe reactions
- Contains both soluble and insoluble fiber, supporting gut health
- Botanically a legume, not a true tree nut
- Moderate in salicylates and may contain some tyramine if roasted or stored
Peanuts and FODMAP Content
Peanuts are considered low FODMAP when consumed in servings up to 28 grams. Larger portions may contain enough galacto-oligosaccharides (GOS) to trigger symptoms in sensitive individuals, especially those with IBS. For most people, moderate intake is well tolerated, but those following a strict low-FODMAP diet should watch portion sizes.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
Low | — |
|
Disaccharides (Lactose)
|
Low | — |
|
Fructooligosaccharides (Fructans)
|
Low | — |
|
Galactooligosaccharides (GOS)
|
High |
|
|
Polyols (Mannitol)
|
Low | — |
|
Polyols (Sorbitol)
|
Low | — |
Histamine and Peanuts
Peanuts are known histamine liberators, which means they can prompt the release of histamine in the body. They may not be well tolerated by people with histamine intolerance or mast cell activation issues. Roasted or stored peanuts may also contain small amounts of other biogenic amines like tyramine, adding to potential symptoms.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low–Moderate |
|
|
Other Biogenic Amines
|
Low–Moderate |
|
|
Histamine Liberator
|
High | — |
|
DAO Blocker
|
Low | — |
Fiber Content in Peanuts
Peanuts provide about 8 grams of fiber per 100 grams, with a mix of soluble and insoluble types. This fiber supports bowel regularity and feeds beneficial gut bacteria. However, the insoluble fiber content is higher, which can sometimes cause bloating or discomfort in sensitive individuals if consumed in large amounts.
Total Fiber
Peanut Allergy and Gut Health
Peanut allergy is one of the most common and severe food allergies, often causing immediate and potentially life-threatening reactions. Even trace amounts can trigger symptoms. For those with peanut allergy, strict avoidance is necessary. Non-allergic individuals rarely experience true allergy symptoms, but mild intolerances can occur.
Details
- Absent Wheat / Spelt
- Absent Rye
- Absent Barley
- Absent Oats
Details
- Absent Crabs
- Absent Prawns
- Absent Shrimp
- Absent Lobsters
- Absent Crayfish
Details
- Absent Almonds
- Absent Brazil Nuts
- Absent Cashews
- Absent Hazelnuts
- Absent Macadamia Nuts
- Absent Pecans
- Absent Pistachios
- Absent Walnuts
Details
- Absent Clams
- Absent Mussels
- Absent Octopus
- Absent Oysters
- Absent Snails
- Absent Squid
Digestibility and Preparation of Peanuts
Peanuts are generally easy to digest for most people, but roasting can increase biogenic amine content and alter their digestibility. Some people may find raw or boiled peanuts easier on the gut. Portion control is important, as large servings can increase FODMAP and fiber load, leading to bloating or discomfort.
Salicylates and Other Compounds in Peanuts
Peanuts contain moderate levels of salicylates, which may cause symptoms in individuals sensitive to these natural compounds. While not usually a problem for most people, those with salicylate sensitivity should be aware of potential reactions such as gut discomfort or skin issues.