Is Hazelnut Low FODMAP?
Yes, hazelnuts are low FODMAP in small servings — about 10 nuts. Larger handfuls contain enough fructans and GOS to become moderate, so hazelnuts are a portion-controlled food rather than an unlimited one.
AI-assisted classification — 98% confidence
LOW
Mixed
Not listed
Tree Nuts
Hazelnut is safe for most, but you may have a unique sensitivity.
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Digestive Profile
- Fiber Type
- Mixed Fiber (soluble + insoluble)
- Common Irritants
- None detected
- Allergen Warnings
- Tree Nuts
Nutrition Facts (per 100g)
- Calories
- 628 kcal
- Protein
- 15.0g
- Carbohydrates
- 16.7g
- Fat
- 60.8g
- Fiber
- 9.7g
- Sugar
- 4.3g
Why is Hazelnut low FODMAP?
Most nuts contain some fructans and galacto-oligosaccharides (GOS) in their carbohydrate fraction. For hazelnuts, Monash testing puts the low FODMAP serve at about 10 nuts (15 g); beyond roughly double that, the fructan/GOS load reaches moderate levels. This makes hazelnuts similar to almonds (10-nut limit) and unlike macadamias or peanuts, which stay low at much larger servings.
Serving guidance for Hazelnut
Stick to about 10 hazelnuts (15 g) per sitting during elimination. If you want a more generous nut snack, swap to peanuts, macadamias, pecans or walnuts — all low FODMAP at 20–30 g serves. Watch hazelnut spreads separately: chocolate-hazelnut spreads add sugars and often milk solids, which change the FODMAP picture entirely.
Disclaimer: This nutrition information is for educational purposes only and should not be used to diagnose or treat eating disorders, metabolic conditions, or nutritional deficiencies. Consult a registered dietitian or medical professional before starting any new diet plan. See our Medical Disclaimer.
FODMAP classifications on this page follow the framework established by the Monash University FODMAP research program, which laboratory-tests foods for fermentable carbohydrates. Individual tolerance varies.
Disclaimer: For informational purposes only. Not medical advice. Learn more.
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Frequently Asked Questions
Are hazelnuts low FODMAP?
Yes, at about 10 nuts (15 g). Larger servings accumulate fructans and GOS and become moderate FODMAP — portion control is the key with hazelnuts.
Can I eat hazelnuts if I have IBS?
Most people with IBS tolerate the 10-nut serve well. Track your response — nuts are also fat-dense, which can independently bother some sensitive guts in large amounts.
Is Nutella or chocolate-hazelnut spread low FODMAP?
Not reliably. Spreads add sugar and often milk solids (lactose); some use high fructose sweeteners. Small amounts (about 2 teaspoons) of some brands test low, but treat it as a portion-controlled treat.
Which nuts are the safest for a low FODMAP diet?
Peanuts, macadamias, pecans, walnuts and Brazil nuts stay low FODMAP at normal snack servings. Cashews and pistachios are the ones to avoid — high FODMAP even in small amounts.
Does roasting hazelnuts change their FODMAP content?
No — roasting affects flavour, not the fructan/GOS content. The 10-nut guideline applies to raw and roasted alike.
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GutGraph is an informational health tracking tool and is not a medical device, medical authority, or substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about your health. This product is not intended to diagnose, treat, cure, or prevent any disease. See our Medical Disclaimer for more details.