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Hazelnuts and Gut Health
Hazelnuts are a popular tree nut, rich in fiber and healthy fats, but they can pose challenges for sensitive guts. Their FODMAP and histamine-liberating properties make portion size and individual tolerance important. Hazelnuts are also a major allergen and high in nickel.
- High in FODMAPs (GOS and fructans) at portions above 10–20g
- Acts as a histamine liberator, may trigger symptoms in sensitive individuals
- Major tree nut allergen; strict avoidance needed for nut allergies
- Rich in insoluble fiber, supporting gut motility
- High in nickel, which may affect those with nickel sensitivity
- Low in fructose and sorbitol, generally tolerated in these respects
Hazelnuts and FODMAP Content
Hazelnuts contain galacto-oligosaccharides (GOS) and some fructans, making them high in FODMAPs at typical serving sizes. Up to 10 grams (about 7–8 nuts) is considered low FODMAP, but larger portions can trigger bloating, gas, or discomfort in people with IBS or FODMAP sensitivity. Portion control is key for tolerability.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
Low–Moderate |
|
|
Disaccharides (Lactose)
|
Low | — |
|
Fructooligosaccharides (Fructans)
|
Moderate |
|
|
Galactooligosaccharides (GOS)
|
High |
|
|
Polyols (Mannitol)
|
Low | — |
|
Polyols (Sorbitol)
|
Low–Moderate |
|
Histamine and Hazelnuts
Hazelnuts do not contain much histamine themselves, but they act as histamine liberators. This means they can trigger the release of histamine in the body, potentially causing symptoms in those with histamine intolerance. Some people may also react to other biogenic amines, like tyramine, present in small amounts.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low–Moderate |
|
|
Other Biogenic Amines
|
Low–Moderate |
|
|
Histamine Liberator
|
High | — |
|
DAO Blocker
|
Low | — |
Fiber Content in Hazelnuts
Hazelnuts are a good source of dietary fiber, especially insoluble fiber, which supports bowel regularity and gut motility. With about 9.7 grams of fiber per 100 grams, they can help maintain digestive health. However, high fiber intake from nuts may cause bloating or discomfort in sensitive individuals, especially if eaten in large amounts.
Total Fiber
Hazelnut Allergy and Sensitivity
Hazelnuts are a major tree nut allergen and can cause severe allergic reactions in sensitive individuals. Symptoms range from mild oral itching to anaphylaxis. People with tree nut allergies should avoid hazelnuts completely. Cross-reactivity with other nuts and pollen is also possible.
Details
- Absent Wheat / Spelt
- Absent Rye
- Absent Barley
- Absent Oats
Details
- Absent Crabs
- Absent Prawns
- Absent Shrimp
- Absent Lobsters
- Absent Crayfish
Details
- Absent Almonds
- Absent Brazil Nuts
- Absent Cashews
- Present Hazelnuts
- Absent Macadamia Nuts
- Absent Pecans
- Absent Pistachios
- Absent Walnuts
Details
- Absent Clams
- Absent Mussels
- Absent Octopus
- Absent Oysters
- Absent Snails
- Absent Squid
Nickel Content in Hazelnuts
Hazelnuts are high in nickel, which can be problematic for people with nickel allergy or systemic nickel allergy syndrome (SNAS). Ingesting nickel-rich foods like hazelnuts may trigger skin or gut symptoms in sensitive individuals. Those affected should limit or avoid hazelnuts.
Digestibility and Tolerance
The healthy fats and fiber in hazelnuts can benefit digestion, but some people may experience bloating or discomfort, especially with large servings. Chewing thoroughly and starting with small amounts can improve tolerance. Roasting or chopping hazelnuts may also make them easier to digest for some.