Moderate FODMAP Nuts & Seeds

Is Hazelnuts Moderate FODMAP?

Hazelnuts is moderate FODMAP - tolerated by some at small portions and trigger-prone for others. The trigger is fructans, chains of fructose units that ferment rapidly in the colon. Stick to a 10-nut handful to stay below the FODMAP threshold.

Fructans

Low-FODMAP Nuts & Seeds Alternatives

If you need to swap this out during the elimination phase, these are gentler choices in the same category:

Brazil nuts
Poppy seeds
Chia seeds
Sesame seeds

Track Your Reaction in GutLedger

Tolerance varies between people. The only way to know how hazelnuts affects you is to log how you respond. GutLedger gives you private, on-device tracking with this same FODMAP database built in - no account needed.

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Browse More Foods

CookieHigh NectarineHigh RadishLow Fried riceLow FenugreekLow PaprikaLow

See all foods in the FODMAP Checker

Not medical advice. General FODMAP guidance based on Monash-aligned public research. Individual tolerance varies; confirm any elimination diet with a registered dietitian.