Is Coconut Low FODMAP?

Does Coconut Contain FODMAPs?

Yes, coconut can be low FODMAP.

There are plenty of ways for you to enjoy coconut while following the low FODMAP diet. Amongst the various coconut products, from dried to fresh, coconut milk (canned and UHT), cream and water, coconut sugar and flour, oil, yogurt, and more, the answer depends on the product.

We break it down for you, one coconut product at a time. Some of the answers are clear cut; others, not-so-much. As always we strive to bring you the most up-to-date FODMAP science and information so that you can thrive on the low FODMAP diet.

Low FODMAP Coconut Products

Let’s get to the good news first. Here are the coconut products that you can incorporate into your diet, even during the Elimination phase. These are lab tested amounts by Monash University and FODMAP Friendly. Some of the entries show amounts from multiple testing batches.

Coconut Cream

This product has been tested by Monash University and is recommended at amounts of ¼ cup (60 g). No information has been provided for Moderate or High FODMAP serving sizes, but since this is a high fat product, it is lower in carbohydrates by definition. The max serve size suggested in 500 g.

FODMAP Friendly has low FODMAP serving sizes set at ⅓ cup (195 g), with a max serving size of 195 g.

Canned Coconut Milk, regular fat

Monash University tested products without inulin and their low FODMAP amount was ⅓ cup (80 g), updated to suggest ¼ cup (60 g). In this case the margin is small as it becomes Moderate FODMAP at ½ cup (120 g) for sorbitol. In an email with Monash, they clarified that they tested full fat versions (center, below), which they call “regular”.

Monash has also tested canned full-fat canned coconut that contains inulin, and there is no low FODMAP serving size.

FODMAP Friendly sets the low FODMAP serving size of canned coconut milk at ¼ cup or 62.5 ml (used to be ⅓ cup), but notes a max low FODMAP serving size of 1 ¼ cups (312.5 ml).

UHT Long Life Coconut Milk

unsweetened: This is coconut milk that comes in shelf-stable, un-refrigerated cardboard containers. Monash initially gave this a Green Light at ½ cup (125 ml/120 g). That has been increased to ¾ cup, or 180g. FODMAP Friendly says 1 cup (250 ml), with a max low FODMAP serving size of 2 cups (500 ml).

Canned Coconut Milk, Light

“Lite” or “Light” versions exist (as seen in left of image, below); they just have a higher water content.

Monash University low FODMAP servings of light canned coconut milk are ¼ cup (60 g). Max serve is 500 g, but that is just because it is the most they tested.

Coconut Water: “Commercial” and Mature Fresh

Coconut water is the clear liquid from the center of fresh coconuts (seen above, right). Monash has tested both “commercial”, which is packaged, as well as “mature, fresh.”

Monash University low FODMAP amount of mature fresh coconut water is 121 ml, becoming Moderate at 177 ml, and High FODMAP at 250 ml. It contains both sorbitol and fructans at larger servings. The commercial coconut water shows low FODMAP servings of 100 ml, which is slightly less than ½ cup, becoming Moderate at 150 ml and High at 250 ml, again showing both sorbitol and fructans at larger servings.

Coconut Oil

Both refined and unrefined coconut oils are “no” FODMAP. They are pure fats and therefore we don’t have to worry about FODMAP content. Refined will be less “coconutty” in flavor. Both are high in saturated fat and should be consumed in moderation. Coconut oil is solid at cool room temperature, and liquid at warm temperatures.

There is a lot of nutritional misinformation about coconut oil; make sure you are reading evidence-based studies. Coconut oil contains more saturated fat than butter and is linked to an increased risk of heart disease, stroke, and weight gain.

Please note that the 1 tablespoon (18 -20 ml) serving size suggestion by FODMAP Friendly and Monash is based on healthy eating guidelines, not FODMAP content. Fat can be an IBS trigger. Eat to your tolerances.

Coconut Butter

This is not the same as coconut oil. Coconut butter is actually coconut flesh that has been ground down and processed into a creamy, spreadable paste, like a “butter”. It is essentially a very concentrated form of coconut flesh/meat. FODMAP Friendly has lab tested coconut butter and their low FODMAP serving size is 33.7 g, with a max low FODMAP serving of 87.62 g.

Fresh Coconut

Fresh coconut refers to the fresh, moist flesh harvested from a freshly cracked-open coconut. You can also sometimes find fresh coconut in freezer sections of supermarkets. Note that this fruit is given a Yellow Light on the Monash University app, but if you click through you will learn that it was Green Light and low FODMAP in ½ cup (48 g) servings, now updated to ¾ cup (81 g). Larger amounts contain the polyol sorbitol, becoming Moderate for FODMAPs quickly, at 1 cup (96 g).

FODMAP Friendly stated low FODMAP serving size of ½ cup (48 g), with a max low FODMAP serving size of 121 g. This entry is no longer on the app.

Dried Coconut

Dried coconut comes in many forms. Use weights for accuracy. The one tested by Monash and listed on their app is for unsweetened shredded dried coconut. Monash used to give this entry a Moderate yellow light with low FODMAP servings of ¼ cup (18 g) servings. Now the listing is ½ cup (30 g), becoming Moderate at 35 g and High FODMAP at 51 g. Their testing show the polyol sorbitol.

FODMAP Friendly lab tested dried, shredded coconut and their tests suggest ¼ cup (25 g) servings, showing fructose and sorbitol content, but a max low FODMAP serving can be enjoyed up to 1 ¼ cup (125 g).

You can see in the images above and below that dried coconut comes in many forms. Left to right below: Unsweetened grated (sometimes called desiccated), in the middle is long shred coconut, sometimes called “angel flake”. This can come sweetened or unsweetened. On the right are large coconut flakes, sometimes called chips; these happen to be toasted. These also come both sweetened and unsweetened.

In conversations with Monash it appears they tested the finely grated kind, but there is huge variations in texture even among brands. Use your common sense with other textures as they measure differently. And remember they have only tested unsweetened.

bare brand Toasted Coconut Chips

Lab tested by Monash. 180 g, or about ¾ cup, is a low FODMAP serving size.

Coconut Sugar

Granulated coconut sugar is made from the coconut palm tree and is not to be confused with palm sugar, which is made from the date palm. Monash gives this a Green Light low FODMAP serving at 1 teaspoon (4 g). Fructans and/or fructose are present in larger quantities.

This is one of those food ingredients where lab tests have shown wildly different results. Initially FODMAP Friendly had a low FODMAP max serving size as 1.02 cups (204 g). Now their suggested low FODMAP serving is 1 teaspoon (4 g) with a max serve of 24 g.

Coconut Flour

This is made by grinding up the leftover mass after coconut oil and/or milk has been produced. It is very high in fiber and does not work as a 1 to 1 replacement for all-purpose flour in baking. The 2/3 cup (100 g) serving tested by Monash showed that it was high in Oligos, Fructose and Polyols. FODMAP Friendly has tested coconut flour as well. In their initial lab tests, their 3 tablespoon (20 g) amounts were determined to be high FODMAP. In subsequent lab tests they now show a low FODMAP serving of ¼ cup (20 g).

Sweetened Coconut Condensed Milk: Full Fat

Monash University has lab tested Sweetened Coconut Condensed Milk and it is low FODMAP in 2 tablespoon (40 g) servings, becoming Moderate at 4 tablespoons (85 g) and High at ½ cup (107 g), at which point it shows fructans.

Coconut Treacle

This is a liquid sweetener that has been given the low FODMAP Green Light by Monash in small servings. They recommend it at ½ tablespoon, however, remember that these are Australian tablespoons. Go by their weight, which is 14 g. In larger amounts the fructan level makes this high FODMAP.

Powdered Coconut Milk

This is a product that you might not come across unless you are in an Asian food store or shopping in a specialty food store. (King Arthur sells it for baking, for instance). It is a shelf stable product that allows you to whip up coconut milk for cooking and baking at a moment’s notice.

Ingredients will typically be coconut milk, and/or maltodextrin and/or modified food starch and/or possibly some sort of sweetener. Monash has lab tested it and 1 tablespoon (20 g) is low FODMAP. No other information is provided.

Vegan Coconut Oil Based Cheese, Cheddar

Monash University state that 2 slices (what the heck is a “slice”), or 40 g is low FODMAP, however, we have no idea what product they lab tested and not all vegan, coconut-oil based cheeses are the same; they very well could contain high FODMAP ingredients. Read labels.

Vegan Coconut Oil Based Cream Cheese

Same comments as above. Monash says 30 g is low FODMAP, however, we have no idea what product they lab tested and not all vegan, coconut-oil based cream cheeses are the same; they very well could contain high FODMAP ingredients. The unknown product they tested doesn’t become Moderate until 244 g. Read labels.

Coconut Aminos

This liquid seasoning is often used as a soy sauce substitute. (Soy sauce is low FODMAP, and has a much larger low FODMAP serving size. There is not need to substitute for it, from a FODMAP perspective). Coconut aminos do not taste like soy sauce; consider them their own condiment.)

Monash University has lab tested coconut aminos, with and without garlic, and their low FODMAP serving size is identical: 1 teaspoon (5 g). The one without garlic has larger Moderate and High FODMAP serving sizes. Please use your app for specifics, as always.

FODMAP Friendly lab tested low FODMAP serving is 1 teaspoon (5 g), with a max serve of 3 teaspoons (15 g). The tested the Niulife brand, so it is certified.

Coconut Yogurt

Not all coconut yogurt contains the same ingredients, and indeed, we have seen some with high FODMAP ingredients. You have to read labels. Both Monash University and FODMAP Friendly have lab tested coconut yogurt, but neither has offered specifics of brands tested, so these serving size amounts should be considered quite general.

Monash University lab tested low FODMAP serving size is “1 tub” (not helpful) so please go by weight of 125 g. FODMAP Friendly lab testing suggests a low FODMAP serving size of ⅓ cup (85 g), with a max serve of 1 ⅓ cups (368.33 g).

You must read individual labels and assess for FODMAPs. Even within the same brand, one flavor could be okay such as vanilla, but another flavor such as mango might not be.

Un-Tested Coconut Products

There are several coconut products that have not been lab tested. Here is some information:

Canned Cream of Coconut

This is more sugar than coconut and is hardly ever used in cooking like real canned coconut milk or coconut cream. It is, however used in desserts and beverage creation. Cream of coconut is a sugary, syrupy concoction commonly used to create pina coladas. Cream of coconut might be made with high fructose corn syrup or other potentially high FODMAP ingredients (we do not know the FODMAP content of) such as sorbitan monostearate, which is a sorbitol (polyol) derivative. But you can find products with low FODMAP ingredients, such as Simply Squeeze Coco Real. Label reading is a must.

Refrigerated Coconut Milk

U.S. supermarket refrigerator shelves are jam-packed with coconut milk. It comes unsweetened, sweetened, with vanilla or without. The ingredient lists are not very often low FODMAP.

They start with coconut milk, there are many sweetened with plain cane sugar and the added vitamins and gums would not be high FODMAP red flags. These products are not tested, but they are very popular and we suggest that you do a test for yourself.

Coconut Ice Cream

There are many coconut ice creams on the market so it is impossible to assess them as a group. Certainly some have cleaner labels than others and you should definitely steer clear of any with inulin, high fructose corn syrup, agave, honey or flavors like cherry or mango, all of which are higher FODMAP foods. It is possible to find some brands with low FODMAP labels, and you could try small amounts. We have many suggestions in our low FODMAP ice cream article.

Certified Low FODMAP Coconut Products

Both Monash University and FODMAP Friendly have lab tested and certified many prepared coconut products. Always check the “Certified” area of the two apps for new products as they are updating often. Here are some to check out:

Monash University Certified Products

• Fodbods Lemon Coconut Protein Bar
• Fodbods Raspberry Coconut Protein Bar
• So Good Sanitarium Unsweetened Almond Coconut Milk
• Carman’sDark Chocolate, Coconut & Macadamia Roasted Nut Bar
• Field Doctor Prepared Delivery Service Keralan Vegetable & Coconut Curry
• Modify Health Delivery Service Coconut Curry Tofu with Bok Choy (based on our recipe!)
• Sanitarium Coconut & Cinnamon Gluten-Free Weet-Bix Breakfast Cereal
• We Feed You Prepared Delivery Service Thai Green Coconut Curry with Veggies and Brown Rice

FODMAP Friendly Certified Products

• Chocolife Balance Coconut Milk Chocolate
• Chococlife Superfood Chocolate Cupuacu and Coconut
• GoMacro Coconut + Almond Butter + Chocolate Chips Bar
• GoMacro Granola + Coconut Bar
• Double Crunch Coconut Milk Vegan Cacao
• Epicured Lemon Coconut Energy Bites
• Epicured Coconut Macaroon
• Fodilicious Coconut & Chia Granola
• Fodilicious Coconut Crunch Cookie Buttons
• FODMAPPED for You Coconut Bites, Dark Chocolate & Cranberry
• FODMAPPED for You Coconut Bites, Raspberry & Vanilla Bean
• FODMAPPED for You Coconut Bites, White Chocolate & Berry
• Food for Health Cacao & Coconut Clusters
• Niulife Naked Coconut Amino Sauce
• The Good Chocolate 58% Double Crunch Coconut Vegan Milk
• The Good Chocolate Coconut Turmeric Dark Chocolate

Coconut Recipes

If you want to see coconut in action, check out our many sweet and savory recipes:

• Coconut Tofu Curry
• Coconut Macaroons
• Chocolate Macaroons
• Turkey Coconut Curry

• Toasted Almond Coconut Fudge Brownies
• Poppy Seed Carrot Banana Bread
• The Best Popcorn Ever!
• Glorious Morning Muffins
• Passion for Coconut Beverage
• Coconut Chocolate Chunk Cookie Dough Blondies
• 2-Ingredient Coconut Pops

• Coconut Lime Quick Bread
• Chocolate Coconut Sorbet
• Banana Coconut Sorbet
• Teeny Tiny Coconut Cupcakes

• Coconut Water Fresh Fruit Popsicles
• Browned Butter Coconut Pancakes
• Vegan Strawberry Peach Coconut Crisp
• Coconut Lime Cream Pie
• Tropical Coconut Oatmeal Cookies

• Thai Inspired Chicken Coconut Broth
• Dairy-Free Coconut Whipped Cream
• Chocolate Coconut Granola
• Pina Colada
• Tropical Frosty

• Coconut Rice Salad
• Banana Coconut Oatmeal Breakfast Cookies
• Chocolate Coconut Banana Bread
• Tropical Crisp
• Vegan Red, White & Blue Popsicles

• Tropical Carrot Cake
• Chocolate Shell
• Chocolate Covered Banana Pops

• Strawberry Coconut Meringue Cake
• Thai Curry Tofu with Green Beans
• Almond Joy Energy Bites