Coconut is used in so many different dishes in cuisines. Whether it’s a curry or a dessert, coconut can bring a unique and delicious rich flavour to your dish. So of course it’s worth asking the question: is coconut low FODMAP?
Before we get into it, an important note: this article is not a substitute for medical advice. It is intended to help you in your day to day FODMAP journey by providing FODMAP thresholds as outlined by Monash. You should always seek professional assistance from a doctor or dietician before embarking on the FODMAP diet.
Is coconut low FODMAP?
Many coconut products have low FODMAP thresholds. Because coconut has so many different products made from it, manufactured in different ways, it is worth diving into each ingredient individually.
Is fresh coconut low FODMAP?
Fresh coconut is low FODMAP in 64g serves, or approximately 2/3 cup. In larger servings of 96g or around 1 cup, it contains moderate amounts of sorbitol.
Is coconut oil low FODMAP?
Coconut oil is FODMAP free. Fats do not contain carbohydrates, and therefore cannot contain FODMAPs. However, Monash writes that fats can affect gut motility and can be trigger symptoms when consumed in excess.
Is coconut yoghurt low FODMAP?
Coconut yoghurt is low FODMAP in 125g serves, according to Monash. However, it’s worth reading the ingredients list to double check for any high FODMAP ingredients. Vegan yoghurts often use thickeners and fillers, which might be high FODMAP. I have also noticed a few yoghurts that are sweetened with apple juice, so it’s always worth reading the label.
Is coconut sugar low FODMAP?
A low FODMAP serve of coconut sugar is 4g or 1 teaspoon. In 10g serves or 2 teaspoons, it contains moderate amounts of fructans. In 12g serves, it contains high amounts of fructans. This means it’s not a great choice for low FODMAP baking, as a single serve of sugar mostly exceeds a 1 teaspoon serving.
Is coconut flour low FODMAP?
Coconut flour is a high FODMAP flour, unfortunately. Monash has listed 100g as high fructose, sorbitol and fructan. However, it seems that even a small serve (3 tablespoons) is also high FODMAP. As such, coconut flour is best avoided while on the low FODMAP diet.
Is shredded coconut low FODMAP?
Shredded coconut is low FODMAP in 30g serves, or approximately 1/2 cup. In 45g serves (roughly 3/4 cup) it contains moderate amounts of sorbitol. In larger servings (50g or 4/5 cup) it contains high amounts of sorbitol.
Is coconut water low FODMAP?
Packaged coconut water is low FODMAP in 100ml servings. In 150ml servings, it contains moderate amounts of sorbitol and fructans. In 250ml servings, it contains high amounts of sorbitol and moderate amounts of fructans.
Fresh coconut water is low FODMAP in 100ml servings. In 163ml servings, it contains moderate amounts of sorbitol and fructans. In 250ml servings, it contains high amounts of both sorbitol and fructans.
Is coconut milk powder low FODMAP?
Coconut milk powder is low FODMAP in 20g serves, or approximately 1 tablespoon. Monash doesn’t provide an upper limit.
Is coconut milk low FODMAP?
Coconut milk has a few different entries on the Monash app, depending on what variety you buy. First and foremost, any coconut milk that contains inulin is high FODMAP, make sure you read the labels to ensure the brand you are buying does not contain inulin. In Australia, I like TCC and Ayam brands. Not only do they not contain inulin, but they also don’t contain any thickeners or fillers.
Which brings us to canned coconut milk without inulin. Monash lists this variety as low FODMAP in 60g serves, or approximately 1/4 cup. In 120g serves, it contains moderate amounts of sorbitol. This gap between a low and moderate serve suggests there is some wiggle room in what constitutes a low FODMAP serve. As always, assess your own tolerance.
Finally, we have long life unsweetened coconut milk for drinking. Monash has two entries here: one general and one for British consumers. The general entry lists coconut milk as low FODMAP in 180g serves, or 3/4 cup. 240g or 1 cup contains moderate amounts of sorbitol.
The British entry has a slightly lower threshold. 120g or 1/2 cup is low FODMAP, while 144g contains moderate amounts of fructans. Monash doesn’t say why the two differ in thresholds and FODMAPs, but it might be to do with the manufacturing process.
Is coconut cream low FODMAP?
Coconut cream is low FODMAP in 60g serves, or approximately 1/4 cup. Monash doesn’t provide an upper limit for coconut cream, but nor do they say it can be eaten freely.
More low FODMAP resources
- Low FODMAP protein powders
- Low FODMAP fruits and recipes that use them
- 80+ low FODMAP vegetarian recipes
- Low FODMAP bread recipes
- Low FODMAP breakfast recipes
Recipes that use coconut
The following are all low FODMAP recipes that use coconut products in some capacity. Each recipe is gluten free and vegetarian or vegan. I try where possible to cater to egg free diets. Further, most of my gluten free recipes are also xanthan gum free to cater to people who don’t tolerate gums well.
Low FODMAP vegan curry
This low FODMAP curry can be vegetarian or vegan. The vegetarian version uses lactose free cream, while the vegan version uses coconut milk or coconut cream. Both are rich and full of flavour.
Carrot cake muffins
These carrot cake muffins use oil and yoghurt for a rich and delicious crumb without any eggs. If you use coconut yogurt (and a plant based cream cheese icing alternative) they are vegan too. The muffins use white rice flour and buckwheat flour, so they are starchy based flour free and xanthan gum free.
Crispy salt and pepper tofu with satay and green salad
This crispy tofu salad is proof that delicious things become even more delicious when you add some toasted coconut flakes.
Vegan protein pancakes
Although these vegan protein pancakes don’t demand any coconut products, they do benefit from them. I finished these pancakes with a drizzle of coconut cream, but using coconut milk in the pancakes themselves would also be delicious.
Dairy free lemon curd
This beautiful dairy free lemon curd makes the most of coconut oil. Like butter, it hards when chilled. Unlike butter, it gives curd a clean, neutral flavour that allows the citrus to become it’s tangy, vibrant best.
Low FODMAP Thai green curry
After my trip to Thailand, a low FODMAP Thai green curry recipe was an absolute must. This version is vegetarian/vegan, and uses coconut cream for a beautiful rich curry gravy.
Lime curd tart with a gluten free Graham cracker crust
This beautiful lime curd tart uses a coconut oil based dairy free lime curd for the filling. It’s vibrant, zingy and beautiful. Personally, I prefer curd without butter these days, as the coconut oil really gives the citrus a chance to shine.
Low FODMAP ‘not quite daal’
This daal is called a not quite daal. That’s because FODMAP constraints meant that I needed to pad it out significantly with low FOMAP vegetables to keep the legumes at appropriate levels. The result is still delicious, thanks in part to a can of coconut milk for creamy thickness.
Crispy potatoes with garlic chilli oil, zingy yoghurt and herb salsa
I absolutely love this beautiful potato dish as festive side. It looks gorgeous on the table and tastes just as good. Although I originally developed it with lactose free yoghurt, coconut yoghurt is an excellent choice too. Using coconut yoghurt also makes this dish completely vegan.
Low FODMAP laksa
This low FODMAP vegetarian/vegan laksa is a recipe from my cookbook, Intolerance Friendly Kitchen. It uses creamy coconut milk for a delicious silky and rich laksa broth.