Our Low FODMAP Peanut Butter & Jelly Bars are gluten-free and lactose-free and bring you the classic combo of PB & J in an Elimination worthy treat. Did you know that Monash University has lab tested both strawberry and raspberry jam and there is a generous serving size of each? We put these fruity spreads to great use in this easy to make bar. And of course we bring you the info you need on peanut butter and FODMAPs.
Low FODMAP Serving Size Info: Makes 40 bars; 1 bar per serving
• You can make Low FODMAP Almond Butter & Jelly Bars. Even though almond butter is low FODMAP in servings that are half that of peanut butter, the serving size of this recipe still creates a low FODMAP bar. Use a creamy almond butter such as Justin’s Classic.
Our recipes are based on Monash University and FODMAP Friendly science.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Peanut Butter: Monash and FODMAP Friendly have both lab tested peanut butter. We do not have further information as to what kind of peanut butter was tested (unsweetened natural, made with hydrogenated oil and sugar, or no-stir style with palm oil and sugar). Monash shows two entries. We do not know what the images correspond to in terms of type of peanut butter. They state that both are low FODMAP at 2 Australian tablespoons, although one is said to be 50 g and the other 32 g. FODMAP Friendly’s app image shows what looks to be some sort of creamy style (not natural). They give it a “Pass” at 2 tablespoons (50 g). It is also important to note that Monash has said peanuts themselves have only trace amounts of FODMAPs and they say that peanut butter only becomes Moderate for fructose at 140 g. If you malabsorb fructose, it might be an issue; for others it might be tolerated very well.
• Raspberry Jam: Monash University has lab tested raspberry jam and it is low FODMAP at 2 Australian tablespoons or 40 g. Moderate for FODMAPs at 45 g.
• Strawberry Jam: Monash University has lab tested two kinds of strawberry jam. Strawberry Jam made with no high fructose corn syrup is low FODMAP at 2 Australian tablespoons or 40 g. Strawberry Jam made with high fructose corn syrup is low FODMAP at ½ Australian tablespoon or 10 g.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.