Irritable Bowel Syndrome Message Boards | "What about nuts? Can I eat peanut butter?"

Consider nuts a "caution" food. They are very high fat, and all fats are GI stimulants. Too much fat, especially without soluble fiber foods to help regulate bowel motility, can trigger IBS symptoms.

Finely chop or grind nuts to help break down any insoluble fiber before you even eat it. Nut butters are a good shortcut for this step. Don't eat nuts in large quantities, on an empty stomach, or by themselves. Add them to larger portions of soluble fiber foods.

For example, have a small portion of finely chopped nuts as a topping on rice cereal, oatmeal, or pasta. Have a small amount (not a thick layer!) of nut butter on French, sourdough, or other fresh white bread (not whole wheat, nothing with wheat bran) or a fat free gluten free bread if you avoid all wheat/gluten. Or add a small spoonful of nut butter to a morning blender smoothie with bananas.

You can also bake with small quantities of nuts. Finely grind them and add just a bit (1/4 cup per loaf) to a low fat, dairy free, IBS quick bread like
Banana Bread

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Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!

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