The Short Answer: Yes, But with a Limit
For those following a low FODMAP diet, the good news is that you don't have to completely avoid hazelnuts. The key, however, lies strictly in portion control. Hazelnuts contain a type of fermentable carbohydrate called galacto-oligosaccharides (GOS), which can cause digestive issues like bloating and gas in sensitive individuals, especially those with Irritable Bowel Syndrome (IBS). Monash University, the pioneer in FODMAP research, has tested various foods and provides specific guidelines for safe serving sizes. Exceeding these small, tested portions can lead to an intake of GOS that may trigger symptoms. Therefore, enjoying hazelnuts on a low FODMAP diet requires careful measurement and mindful eating to stay within the safe zone.
Understanding FODMAPs and Hazelnuts
FODMAPs are a group of short-chain carbohydrates that are poorly absorbed by the small intestine and can be fermented by gut bacteria, causing distress in some people. For hazelnuts, the specific FODMAP is GOS. Because the concentration of GOS increases with larger serving sizes, the threshold for a 'low' or 'high' FODMAP food isn't just about the food itself, but also the quantity consumed. This is why some nuts, including hazelnuts and almonds, are considered low FODMAP in small amounts but moderate or high in larger ones.
Why Portion Size Matters: The GOS Connection
When you eat a small amount of hazelnuts, your digestive system can typically handle the low level of GOS without a problem. However, if you consume a larger handful, the amount of GOS can overwhelm your system. This is a crucial concept to grasp for anyone on a low FODMAP regimen. It's also important to be aware of 'FODMAP stacking,' where consuming multiple small servings of different FODMAP-containing foods throughout the day can collectively add up to a high FODMAP load and trigger symptoms.
Low FODMAP Serving Sizes for Nuts
To help you incorporate nuts into your diet safely, here are some recommended low FODMAP serving sizes for common nuts, as per Monash University guidelines, with slightly varying information reported in different publications, so it is always important to check reliable sources:
- Hazelnuts: Up to 10 whole nuts or a small handful. Some sources suggest up to 24 nuts, but it is best to stick to a smaller portion initially.
- Almonds: Up to 10 nuts.
- Brazil Nuts: A safe serving size is approximately 10 nuts.
- Macadamia Nuts: Approximately 20 nuts.
- Pecans: About 10 halves.
- Walnuts: Up to 10 halves.
- Peanuts: A more generous serving of up to 32 nuts can be tolerated.
Hazelnut Products on a Low FODMAP Diet
When it comes to products containing hazelnuts, such as milk, spreads, and pastries, extra caution is needed. The FODMAP content can vary significantly based on processing and additional ingredients. For instance:
- Hazelnut Milk: Many commercially produced hazelnut milks are low FODMAP because the hazelnuts are heavily diluted with water. Still, it's essential to check for other high FODMAP additives like inulin or high-fructose corn syrup.
- Hazelnut Spread: Some hazelnut spreads might be low FODMAP in very small servings (e.g., 20g), but others can be high due to added ingredients like skim milk powder, a source of lactose. Always read the ingredients list carefully.
Comparing Hazelnuts with Other Low FODMAP Nuts
Understanding the FODMAP content of different nuts helps you make informed choices and diversify your diet. Below is a comparison table outlining the key differences.
| Nut Type | Low FODMAP Serving Size | Primary FODMAP | Considerations |
|---|---|---|---|
| Hazelnuts | Up to 10 nuts | GOS | High GOS in larger quantities; watch for stacking. |
| Almonds | Up to 10 nuts | GOS, Fructans | Similar to hazelnuts, high FODMAP in larger portions. |
| Brazil Nuts | Up to 10 nuts | - | Very low in FODMAPs, great for selenium. |
| Macadamia Nuts | Up to 20 nuts | - | Low FODMAP at a more generous serving size. |
| Pecans | Up to 10 halves | - | Safe option for snacking in recommended serving. |
| Peanuts | Up to 32 nuts | - | Generous serving size; botanically a legume, not a tree nut. |
| Cashews | Not low FODMAP | GOS | Avoid during the elimination phase. |
| Pistachios | Not low FODMAP | GOS, Fructans | Avoid during the elimination phase. |
Reintroducing Hazelnuts to Your Diet
For those who have completed the elimination phase of the low FODMAP diet, hazelnuts can be reintroduced to determine your individual tolerance. This process should be done systematically, starting with a very small portion and gradually increasing it while monitoring your symptoms. This allows for a personalized approach to your dietary needs. If you find you are highly sensitive, you may need to continue limiting hazelnuts, but many people discover they can tolerate them in controlled portions.
Conclusion: Enjoying Hazelnuts Mindfully
In summary, the question of whether you can eat hazelnuts on a low FODMAP diet depends entirely on your portion size. By sticking to a small handful (around 10 nuts), you can safely enjoy their flavor and nutritional benefits without triggering uncomfortable digestive symptoms. Always be mindful of FODMAP stacking and read labels carefully when consuming products containing hazelnuts. For the most comprehensive and up-to-date information, consulting with a registered dietitian or using the Monash University FODMAP App is highly recommended.
Additional Resource
For accurate, verified food data, consider downloading the Monash University FODMAP App, an essential tool for managing the low FODMAP diet and identifying safe portion sizes.
