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Hazelnuts
Corylus avellana
Tree Nut
Low FODMAP in small portions
Good protein source
Raw hazelnuts with shells and shelled

FODMAP/SIBO Rating

Safe

Serving Size Consideration: A typical serving of hazelnuts is about 30g or approximately 20 nuts

Safe Serving Size: Hazelnuts are generally safe for FODMAP-sensitive individuals in servings up to 40g

Active Compounds: GOS (Galacto-oligosaccharides) and fructans in small amounts

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Can become problematic in larger portions

Specific symptoms: Bloating, gas, and abdominal discomfort may occur with overconsumption

Typical reaction time frame: Symptoms typically appear within 2-4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

macadamia nuts

Macadamia nuts

walnuts

Walnuts

pecans

Pecans

Substitution ratio: 1:1 substitution in recipes

Processing Effects

Roasting does not significantly affect FODMAP content

Ground hazelnuts maintain the same FODMAP level as whole nuts

Stacking Considerations

Avoid combining with:

  • almonds
  • cashews
  • pistachios

Safe complementary foods: Can be safely combined with low FODMAP fruits and vegetables

Reintroduction Guidelines
  1. Start with 5-6 hazelnuts (7.5g)
  2. If tolerated, increase to 10 hazelnuts after 3 days
  3. Maximum test portion: 15-20 hazelnuts (22.5-30g)

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • Chocolate spreads
  • Baked goods
  • Trail mixes
  • Breakfast cereals
  • Flavored coffee

Alternative names: Filberts, Cobnut, Turkish hazelnut, Hazelnut meal

Individual Variables

Factors affecting tolerance:

  • Total daily FODMAP intake
  • Individual gut sensitivity
  • Stress levels
  • Time of consumption
  • Processing method

Tip: Keep a food diary to track your personal tolerance levels