FODMAP food guide
Is hazelnut low FODMAP?
FODMAP score
25
Low FODMAP
Yes — Hazelnut is low FODMAP in normal servings and is generally well tolerated by people with IBS.
Low-FODMAP serving
10 hazelnuts (15g)
Becomes high FODMAP at
20+ nuts (30g+)
Low and well tolerated at 10 nuts (15g); fructans and GOS rise with bigger portions.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores hazelnut at a serving of 10 hazelnuts (15g); at 20+ nuts (30g+) it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
GOS
GOS climbs steeply past a small handful — 20 nuts (30 g) already lands high; roasting doesn't change the picture.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.