Are hazelnuts low FODMAP?
High FODMAP, usually limited
Hazelnuts are high FODMAP and are usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Hazelnuts on a low FODMAP diet
- Leave hazelnuts out during the elimination phase, which usually lasts two to six weeks.
- Look for a low FODMAP alternative in the same food group, or check one in our FODMAP checker.
- High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.
Which FODMAPs are in hazelnuts
GOS: GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating. Read more about foods that cause bloating.
Other nuts
Low FODMAP
Moderate FODMAPCommon questions
Are hazelnuts low FODMAP?
Hazelnuts are high FODMAP and are usually limited during the elimination phase. They contain GOS.
Which FODMAPs are in hazelnuts?
Hazelnuts contain GOS. GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating.
Can I have hazelnuts during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
How do I test hazelnuts during reintroduction?
Hazelnuts belong with the GOS group, which is often tested with canned, rinsed chickpeas or lentils. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Learn more
Category
Nuts, Seeds & Oils · Nut
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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