Leena Watts
Coconut products can be incorporated into a low-FODMAP diet, but it's important to be mindful of portion sizes and individual tolerance levels. Coconut cream, for example, is low FODMAP and can be consumed in servings of up to 500 grams. However, other coconut products like canned coconut milk and coconut flour are high FODMAP in larger quantities. Coconut oil, on the other hand, has no FODMAPs due to the absence of carbohydrates, so it can be freely incorporated. While coconut products can offer health benefits, they are also high in saturated fats, so moderation is key to avoiding negative health outcomes.
| Characteristics | Values |
|---|---|
| Coconut cream allowed on FODMAP diet | Yes, coconut cream is low FODMAP and can be consumed in large quantities |
| Coconut milk | Coconut milk is allowed in 1/2 cup portion per meal or snack. UHT coconut milk is low FODMAP at 125ml (1/2 cup) serves. Canned coconut milk is low FODMAP in 1/4 cup serves, while larger serves (1/2 cup or more) contain moderate to high levels of sorbitol. |
| Coconut water | Allowed in small quantities, less than 1/4 cup per meal or snack. 121 ml is a low FODMAP serving. |
| Coconut oil | Coconut oil is low FODMAP and can be incorporated per your personal health goals. |
| Coconut yoghurt | Coconut yoghurt is low FODMAP in 125g (1 tub) serves. |
| Coconut flour | Coconut flour is high FODMAP and should be avoided. |
| Coconut flesh | Coconut flesh is high in fat, which might impact digestion and exacerbate IBS symptoms. |
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What You'll Learn
Coconut cream is low FODMAP in servings of up to 500 grams
Coconut cream is a versatile ingredient used in many recipes, from curries to cakes. Coconut cream is made from the flesh of a mature coconut, with water added to the flesh before it is ground into a fine pulp, and then pressed to separate the juice. The good news is that coconut cream is low FODMAP, even in large servings of up to 500 grams.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are types of carbohydrates that can be difficult to digest. A low FODMAP diet is often recommended for those with digestive issues such as IBS, to help manage their symptoms. Coconut products, including coconut cream, can be a great alternative for those on a low FODMAP diet, as they are naturally free from FODMAPs.
However, it is important to note that while coconut cream itself is low FODMAP, other ingredients commonly found in coconut cream products may not be. For example, some coconut cream products may contain added ingredients such as inulin, fructose, or high FODMAP fruit, which can trigger IBS symptoms. It is always important to read the labels and assess for FODMAPs, even within the same brand, as one flavour may be low FODMAP while another may not.
Additionally, while coconut cream can be a tasty and safe option for those on a low FODMAP diet, it is high in saturated fats, so it should be consumed in moderation as part of a balanced diet. Coconut products, in general, are high in saturated fats, and over-reliance on coconut products may contribute to negative health outcomes.
Overall, coconut cream is a great low FODMAP option, but be mindful of portion sizes and ensure you are choosing products without added ingredients high in FODMAPs.
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Coconut cream cheese is allowed on a low-FODMAP diet
When choosing coconut cream cheese, ensure that it does not contain high FODMAP ingredients such as inulin, fructose, high FODMAP fruit, or sweeteners like honey, agave, or fruit juice. Additionally, be mindful of the serving size, as coconut products are high in saturated fats and may impact digestion, triggering IBS symptoms. It is recommended to consume coconut products in moderation and monitor your individual tolerance levels.
While coconut cream cheese can be a part of a low-FODMAP diet, it is important to note that coconut flour, a common ingredient in baked goods, has high levels of fructose, sorbitol, and fructans, making it high in FODMAPs and best avoided. Instead, opt for alternative flours like rice, millet, buckwheat, or maize (corn) flours, which are low in FODMAPs.
To summarize, coconut cream cheese is allowed on a low-FODMAP diet, but portion sizes and ingredient labels must be carefully considered. By making mindful choices and monitoring individual tolerance, you can enjoy the benefits of coconut cream cheese while managing IBS symptoms effectively.
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Coconut milk is low FODMAP in 1/2 cup servings
Coconut products such as milk, cream, yoghurt, and ice cream are high in saturated fats and should be consumed in moderation. Coconut milk and cream are both made from the flesh of a mature coconut. Water is added to the flesh before it is ground into a fine pulp, and then the juice is separated through pressing. As the fluid settles, it separates into higher-fat cream and lower-fat milk.
According to Monash University, UHT coconut milk is low FODMAP at 125 ml (1/2 cup) servings. However, these UHT milks often contain moderate FODMAPs at 150 ml and are high FODMAP at 250 ml (1 cup) serving sizes. Canned coconut milk is low FODMAP at 1/4 cup servings, but larger servings (1/2 cup or more) contain moderate to high levels of sorbitol.
Coconut cream is also low FODMAP and remains low FODMAP in large servings. Coconut cream is often used in vegan baking recipes and is a very thick cream made from coconut milk. It is definitely possible that coconut cream is lower in FODMAPs due to its fat content. Coconut cream has a high-fat content, and fats are low FODMAP anyway.
If you want to try coconut cream, start with a 1/3 cup serving and work your way up to a 1/2 cup serving if your symptoms stay settled. Coconut yoghurt has been tested by Monash University and is low FODMAP in 125 g (1 tub) serves.
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Coconut yoghurt is low FODMAP in 125g servings
Coconut cream is low FODMAP and remains low FODMAP in large servings of up to 500g per person. According to Monash University, coconut cream does not contain carbohydrates, which are sources of FODMAPs. However, it is important to note that coconut products, including coconut cream, are high in saturated fats and should be consumed in moderation.
Coconut yoghurt can be enjoyed as a snack or breakfast option, topped with low FODMAP fruits and seeds, such as small servings of berries and pumpkin seeds. It can also be used in smoothies or as a base for salad dressings.
When choosing coconut products, it is important to read the labels carefully and follow the recommended serving sizes provided by Monash University. Some coconut products have not been lab-tested, and some products that are usually low FODMAP can become high FODMAP in larger servings.
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Coconut oil is low FODMAP
Coconut oil is extracted by cold-pressing the coconut flesh. It is a healthy fat that, when consumed in moderation, should not make irritable bowel syndrome (IBS) worse. Coconut oil is low in FODMAPs as it does not contain carbohydrates, which are sources of FODMAPs. According to Monash University, a serving size of 1 tablespoon of coconut oil is considered low-FODMAP.
FODMAPs are rapidly fermented by the bacteria living in your intestines. They pull more water into your gut, which can cause more gas to be produced, resulting in bloating and distension. This impacts the way the muscles in your gut contract, and people with IBS can experience gastrointestinal discomfort.
Coconut oil is a good source of healthy fat, but too much fat can strengthen intestinal contractions, which is not something you want when you have IBS. It is important to note that fats and oils do affect gut motility, and when consumed in excess, can also trigger gut symptoms in some people.
Coconut products, including coconut oil, are high in saturated fats and should be consumed in moderation. Coconut cream is also low in FODMAPs and remains so in large servings.
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Frequently asked questions
Coconut cream is low FODMAP and remains low FODMAP even in large servings of up to 500 grams. However, it is high in saturated fats and should be consumed in moderation.
Coconut oil, coconut water, coconut milk, and shredded dried coconut are allowed on a FODMAP diet. Coconut yoghurt is also allowed, but only in 125g servings.
Coconut flour is high in FODMAPs and should be avoided. Coconut ice cream should also be consumed with caution as it may contain inulin and other high FODMAP ingredients.
