Milly Gaines
Coconut products can be included in a low-FODMAP diet, but it depends on the type of coconut product and the portion size. Coconut oil is considered low-FODMAP, as it is a fat and not a carbohydrate. Coconut milk is also low-FODMAP, but only in small amounts. Coconut yoghurt is generally considered low-FODMAP, but it is important to check the ingredients list and avoid products that contain inulin, fructose, high-FODMAP fruit, or high-FODMAP sweeteners like honey. Coconut flour, on the other hand, is high-FODMAP and should be avoided. Fresh coconut flesh is low-FODMAP in servings of up to 64g or 3/4 cup, while coconut water is considered high-FODMAP and should be limited to small amounts during the first phase of the diet.
| Characteristics | Values |
|---|---|
| Coconut oil | Low FODMAP |
| Coconut cream | Low FODMAP |
| Coconut yoghurt | Low FODMAP in 125g (1 tub) serves |
| Coconut aminos | Low FODMAP in 1 teaspoon servings |
| Coconut milk | UHT coconut milk is low FODMAP at 125ml (1/2 cup) serves |
| Coconut treacle | Low FODMAP in ½ tablespoon serves |
| Coconut water | High FODMAP, contains sorbitol and fructans |
| Fresh coconut flesh | Low FODMAP in 3/4 cup serves |
| Coconut sugar | Low FODMAP in 1 teaspoon serves |
| Coconut flour | High FODMAP |
| Coconut ice cream | Can be made from coconut milk |
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What You'll Learn
Coconut oil is a healthy fat and low FODMAP
Coconut products can be a tricky addition to a low-FODMAP diet, as some are suitable and others are not. Monash University has confirmed that coconut oil is low FODMAP. This is because it is a fat and not a carbohydrate, so there are no FODMAPs present. Coconut oil is a healthy fat, and it may raise HDL cholesterol, the 'good' cholesterol, and lower LDL cholesterol, the 'bad' cholesterol. It is also thought to have anti-cancer, anti-dementia, antibiotic, and antiviral properties, although there is little clinical research to support these claims. However, too much fat can strengthen intestinal contractions, so it should be consumed in moderation.
Coconut milk is also low FODMAP, making it a good dairy-free alternative for those with IBS. However, it is important to buy coconut milk without guar gum, as this can cause unwanted digestive symptoms. Coconut cream is also low FODMAP, even in large servings. Coconut yoghurt is low FODMAP in 125g servings, but it is important to check the ingredients list to ensure there are no high-FODMAP additives.
Fresh coconut flesh is low FODMAP in 3/4 cup servings, while dried and shredded coconut is low FODMAP in 1/2 cup servings. Coconut sugar is low FODMAP in 1 teaspoon servings, but larger servings of 3 teaspoons are high in FODMAPs. Coconut water is considered high in FODMAPs, although small amounts (up to 100ml) are low FODMAP. Coconut flour is high in FODMAPs and should be avoided.
Coconut products can be a tasty addition to a low-FODMAP diet, but it is important to be mindful of portion sizes and added ingredients that may be high in FODMAPs.
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Coconut milk is a good dairy-free substitute
Coconut milk is a popular plant-based, lactose-free liquid. It is widely used in Asian cuisine and has become increasingly popular as a creamy, delicious ingredient in baking and cooking. It is made from water and the white flesh of ripe brown coconuts and has a creamy texture and a sweet but subtle coconut flavour.
There are many plant-based alternatives to coconut milk, such as almond, cashew, macadamia, oat, soy, or hemp milk. However, these alternatives have distinctive flavours, and some are low in fat, so they may not be ideal for cooking or baking where flavour and texture are important.
If you are looking for a substitute with a similar fat content to coconut milk, soy milk is a good option. It can be swapped in a 1:1 ratio and provides more protein.
Coconut cream is another excellent replacement, as it has a similar composition to coconut milk with slightly more fat and slightly less water. It can be diluted with water to reach the desired thickness and sweetness level.
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Coconut yoghurt is low FODMAP in 125g servings
Coconut products can be tricky on the low FODMAP diet, as some are suitable while others are not. Coconut yoghurt, for example, is low FODMAP in 125g servings, according to Monash University. However, it is important to read the ingredients list to ensure there are no high FODMAP ingredients. Vegan yoghurts, for instance, often use thickeners and fillers, which might be high in FODMAPs.
When choosing your coconut yoghurt, avoid products that contain inulin, fructose, high FODMAP fruit, or high FODMAP sweeteners like honey, agave, or fruit juice. Coconut flour is also high in FODMAPs, as it is the dried and milled byproduct of coconut milk production.
Coconut products can be a delicious way to make tasty low-FODMAP meals, and they can enhance the flavour and consistency of foods. Coconut milk, for instance, is a good choice for those who are lactose intolerant or following a low-FODMAP diet. However, it is important to buy coconut milk without guar gum, as this can cause unwanted digestive symptoms.
Coconut oil is also considered low FODMAP, as it is a fat and does not contain carbohydrates, which are sources of FODMAPs. However, it is important to note that coconut products are high in saturated fats and should be consumed in moderation.
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Coconut water is high FODMAP but can be consumed in small amounts
Coconut products can be a tricky addition to a low-FODMAP diet, as some are suitable, while others are not. Coconut water, for instance, is considered high-FODMAP and contains sorbitol and fructans. However, according to Monash University, it can be consumed in small amounts, such as 100ml servings, which are well tolerated and considered low-FODMAP. Once you know your tolerance levels for sorbitol and fructans, you can consider increasing the serving size.
Coconut oil is another example of a coconut product that can be consumed in moderation on a low-FODMAP diet. It is considered a healthy fat and has a low FODMAP content regardless of the serving size, as it does not contain carbohydrates. However, it is important to note that excessive consumption may strengthen intestinal contractions, which is not advisable for individuals with IBS.
Coconut milk, both canned and UHT, is generally considered low-FODMAP in smaller servings of 125ml (1/2 cup) but becomes high-FODMAP at larger serving sizes. Coconut yoghurt is also an option for those on a low-FODMAP diet, but it is important to check the ingredients and avoid products containing inulin, fructose, high-FODMAP fruit, or sweeteners like honey and agave.
While coconut products can be enjoyed in moderation on a low-FODMAP diet, it is crucial to monitor portion sizes and be mindful of ingredients to ensure they do not contain high-FODMAP components.
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Coconut flour is high FODMAP and should be avoided
Coconut products can be a tricky addition to a low-FODMAP diet, as some are suitable, while others are not. Coconut flour, for instance, is high in FODMAP and should be avoided.
Coconut flour is a by-product of coconut milk production. It is made by drying and milling coconut milk. Monash University tested a 100-gram serving of coconut flour and found it to be high in oligosaccharides, fructose, and polyols. Coconut flour was also found to be high in excess fructose, fructans, and sorbitol. Fructans and sorbitol are known to cause Irritable Bowel Syndrome (IBS) symptoms.
FODMAP-friendly tested coconut flour and found that even in small amounts, such as three tablespoons, it was high in FODMAP. Therefore, it is best to avoid coconut flour if you are on a low-FODMAP diet.
If you are looking to add coconut to your low-FODMAP diet, there are other coconut products that can be enjoyed in moderation. Coconut oil, for example, is considered low-FODMAP and can be consumed without concerns about FODMAP content at any size. Coconut yoghurt is also considered low-FODMAP in 125g servings. However, it is important to read ingredient lists and avoid products that contain high-FODMAP ingredients such as inulin, fructose, high-FODMAP fruit, honey, agave, or fruit juice.
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Frequently asked questions
Yes, coconut oil is low FODMAP. It is a healthy fat and does not contain carbohydrates, which are sources of FODMAPs.
Coconut milk is generally considered low FODMAP, especially in small amounts. However, it is important to check the ingredients list and avoid coconut milk with added guar gum or inulin, especially during the first phase of the low FODMAP diet.
Coconut yogurt can be low FODMAP, but it depends on the ingredients. Avoid products that contain inulin, fructose, high-FODMAP fruit, or sweeteners like honey, agave, or fruit juice. Monash University recommends a serving size of 125g (1 tub) for coconut yogurt.
