Peanuts: The IBS-Friendly Nut to Go Nuts Over!
Last updated: March 2023
Trust your gut and eat some nuts! As the right-hand man to jelly sandwiches around the world, these hearty nuts are a classic fan favorite. But whether you prefer whole or buttered, peanuts are an IBS-friendly way to get a delicious boost of wholesome nutrition. Check out why these nuts can be a go-to staple in your household.
The health pros of peanuts
Nourish your body with nuts. They are abundant in phytochemicals—plant-based compounds that contain anti-inflammatory and immune-boosting benefits. Specifically, peanuts contain high levels of compounds resveratrol, phenolic acids, and flavonoids, which help decrease the risk of certain cancers. These plant compounds also offer other benefits. In invitro1 and animal studies2, resveratrol has helped restore gut bacteria and lower inflammation. Phenolic acids also offer gut protection by helping to inhibit harmful bacteria overgrowth.3 Flavonoids also contain anti-inflammatory and antioxidant properties. Plus, flavonols help feed your gut microflora.4 Peanuts are also an excellent source of magnesium, folate, vitamin E, copper, and more.5 Getting these vitamins and minerals through diet is essential for your skin, heart, gut, and brain!
The benefits of regular peanut consumption go beyond micronutrients. These mighty nuts also contain healthy fatty acids and four grams of protein per 100-calorie serving (approximately 17 peanuts). 6 Diets rich in healthy fat can help lower "bad" cholesterol and support cardiovascular function. This hearty balance of macronutrients can improve satiety and keep you full between meals, making it a go-to for healthy living. After all, feeling satisfied after eating helps you avoid reaching for quick snacks that may not be the best choices for IBS.
Are you allergic to peanuts and long for other options that won’t trigger your IBS? Try macadamia, brazil, pecans, and walnuts for a healthy boost of gut-friendly goodness.
How to spice up your nuts
While peanuts are delicious au-naturel, it’s always fun to switch things up! Create your own nutty mix with a quick roast in the oven flavor combinations below. Whether you crave salty or sweet, these options can’t be beaten.
- Smoked paprika, brown sugar
- Cayenne pepper, lime juice, salt
- Maple syrup and cinnamon
- Curry powder, garlic powder, chili powder, cumin
- Honey, truffle oil
Make your own nut butter
Are you team chunky or smooth? It’s a controversial debate amongst nut butter lovers. Don’t divide the household; make both in a matter of minutes! Simply grab your food processor and add dry roasted peanuts. Then, blend it to your desired level of smoothness. It’s that easy! For those looking for an extra punch of flavor, experiment with salt, cinnamon, honey, or cacao. Create your next drool-worthy sensation with the press of a button. Then, store your beloved butter in the fridge or at room temperature. Enjoy it in smoothies, oatmeal, plant-based yogurts, on toast, or as a side to your favorite gut-friendly fruit.
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