Is coconut low FODMAP?
Low FODMAP
Yes, for most coconut products. Shredded coconut and coconut milk are low FODMAP in typical portions, but coconut flour is high FODMAP.
Coconut comes in many forms, and its FODMAP rating depends on which one you use. Most everyday coconut products are low FODMAP in typical portions.
Product by product
- Shredded or desiccated coconut is low FODMAP in a typical portion.
- Coconut milk (canned or carton) is low FODMAP in a typical portion, but larger servings contain more polyols. Some brands add inulin, which makes them high FODMAP.
- Coconut water is low FODMAP only in a small glass.
- Coconut flour is high FODMAP.
- Coconut oil is a fat and contains no FODMAPs.
Serving size matters, so check the Monash University FODMAP app for tested portions.
Cooking with coconut
Coconut milk is a good base for curries in place of cream or regular milk. Most curry pastes contain garlic and onion, so check the label or make your own. See also rice.
Low FODMAP swaps
- Shredded or desiccated coconut instead of coconut flour
- Coconut milk without added inulin