Is Nutella Low FODMAP? A Delicious Deep Dive & DIY Recipe

If you love Nutella but your gut doesn’t, you’re not alone. The question on many minds is: Is Nutella low FODMAP? The short answer? Not really. But don’t worry, we’re not here to crush your chocolate dreams. In fact, we’re here to help you reinvent them.

Today, we’ll explore why commercial Nutella may not be ideal for sensitive tummies, what makes a food low FODMAP, and how to make your own low FODMAP Nutella recipe that’s rich, chocolatey, belly-friendly, and deeply satisfying.

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What is Nutella and Why Isn’t It Low FODMAP?

Nutella is a globally loved hazelnut chocolate spread made with sugar, palm oil, hazelnuts, cocoa solids, milk powder, lecithin, and vanillin. Sounds delicious, but if you’re following a low FODMAP diet, you’ll want to pause before digging in.

The Trouble with Traditional Nutella

• Sugar: Nutella is packed with added sugar, which doesn’t fall into the FODMAP category but can exacerbate digestive symptoms and contribute to gut dysbiosis.
• Skimmed Milk Powder: High in lactose, a big no-no for the low FODMAP diet.
• Hazelnuts: A moderate to high FODMAP food depending on quantity.

So, is Nutella low FODMAP? Sadly, no. But we can fix that.

Why Go Low FODMAP Anyway?

A low FODMAP diet is clinically proven to help manage symptoms in people with irritable bowel syndrome (IBS) and other functional gut disorders. According to Monash University, this dietary approach reduces fermentable carbohydrates that can trigger bloating, gas, diarrhea, and discomfort.

That said, it’s important to understand that this diet is highly restrictive and should only be followed under guidance. Not everyone should do it. It is specifically indicated for people who meet the clinical criteria described in this article. Always consult with a healthcare provider or FODMAP-trained dietitian before starting it.

Making Your Own Low FODMAP Nutella Recipe

Now for the fun part. Let’s recreate that chocolatey magic in a gut-friendly way.

This recipe gives you a low FODMAP Nutella alternative that’s:

• Rich and creamy
• Naturally sweetened
• High in healthy fats
• Customizable

And it takes just 5 minutes to whip up!

Low FODMAP Nutella Recipe (Hazelnut Chocolate Spread)

Ingredients

• 1 cup (240g) hazelnut butter (or lightly roasted hazelnuts processed into a paste)
• 4 tbsp (30g) unsweetened cocoa powder
• 3 tbsp (45ml) pure maple syrup, or 2–3 Medjoul dates, soaked and blended until creamy
• 1/2 tsp vanilla extract (FODMAP-safe) (optional)
• 1/4 tsp salt
• 2–4 tbsp unsweetened almond milk or lactose-free milk (to adjust texture)

Substitutions

• You can use peanut butter or almond butter instead of hazelnut butter, but the flavor will change slightly.
• Maple syrup is low FODMAP up to 2 tbsp per serving and adds a deep, earthy sweetness. Medjoul dates are also a great option and contribute a creamier texture, more fiber, and additional nutrients such as potassium and magnesium.

Instructions

1. Blend all ingredients in a high-speed blender or food processor.
2. Add more milk as needed to reach your preferred consistency.
3. Taste and adjust sweetness or salt.
4. Transfer to a jar and refrigerate. It will thicken as it cools.

Storage

• Keeps in the fridge for up to 2 weeks.
• Freeze in small portions for longer storage.

Why These Ingredients Work

Hazelnut Butter

Hazelnuts are limited to 15g per serving in a low FODMAP diet. But when spread across multiple servings in butter form, they work beautifully. Alternatively, peanut butter (2 tbsp is safe) or almond butter (1 tbsp) can be used.

Cocoa Powder

Unsweetened cocoa powder is low FODMAP up to 2 heaping teaspoons (8g) per serving. It adds richness and depth without triggering symptoms.

Maple Syrup or Medjoul Dates

Maple syrup isn’t just a sweetener; it contains antioxidants and small amounts of minerals like manganese and zinc. It’s also low FODMAP in portions of up to 2 tablespoons per serving. That makes it a better choice for your belly and your body.

Want a twist? Try Medjoul dates instead. They offer a creamier texture, natural sweetness, more fiber, and additional nutrients. Just soak them in hot water and blend for a smooth, fudgy consistency.

Almond or Lactose-Free Milk

Low FODMAP and helps blend everything together smoothly.

How to Enjoy Your Low FODMAP Nutella

• Spread on low FODMAP toast or rice cakes
• Swirl into lactose-free Greek yogurt
• Dip with banana slices or strawberries (low FODMAP portions)
• Use in baking: muffins, brownies, or as a drizzle

This spread is more than a chocolate treat—it’s a functional food that fits your gut health goals.

How Does It Compare to Store-Bought Nutella?

Feature	Store-Bought Nutella	Homemade Low FODMAP Version
Lactose-free	❌	✅
Low FODMAP	❌	✅
Natural sweetener	❌ (refined sugar)	✅ (maple syrup or dates)
Healthy fats	❌ (palm oil)	✅ (nuts)
Protein	Low	Medium-high (nuts + cocoa)

Tips for Perfect Texture & Flavor

• Blend long enough for a smooth finish.
• Taste as you go; adjust salt, sweetness, and thickness.
• For a Nutella-style gloss, add 1 tsp of melted extra virgin coconut oil or extra virgin olive oil.

Final Thoughts: Is Nutella Low FODMAP?

No, but you can make one that is. With this low FODMAP Nutella recipe, you don’t have to give up your favorite chocolatey treat. You just have to give it a wholesome, gut-friendly makeover.

Because living with IBS or gut sensitivities shouldn’t mean sacrificing joy. Especially when that joy tastes like chocolate and hazelnuts.

FAQs about Low FODMAP Nutella