Is Coconut Low FODMAP and Are Coconuts Really Good For You?

Is Coconut low FODMAP? What about coconut products? Are coconuts and coconut products good for us to eat? What about if you have Irritable Bowel Syndrome (IBS) and are following or thinking about following a low FODMAP diet?  Read on to discover the answer to these questions.

FODMAPs are fermentable carbohydrates (oligosaccharides, disaccharides, monosaccharides and polyols). They can cause IBS symptoms in many people and some benefit from a short-term low FODMAP diet.

What are Coconuts?

Coconuts, originating from the Indo-Pacific region, are fruits that have been used for over 3,000 years in tropical cultures for food, drink, building materials and medicine.

Today, they are widely used globally in various forms. Coconuts are popular in cooking, beauty products and wellness supplements, while their fibres and shells are used in eco-friendly household items.

Coconuts are widely used in food and drink today, from coconut milk and water in beverages to shredded coconut and coconut oil in cooking and baking. They add richness and a tropical flavor to dishes, making them popular in curries, desserts and smoothies

Is Coconut Low FODMAP?

For people with IBS, coconut products can vary in their FODMAP content and may need to be consumed with caution.  Many different coconut products have been tested by Monash University for their FODMAP content. Some have been found to be low FODMAP at certain portion sizes, however some are high FODMAP at all serving sizes.

Coconut oil and certain coconut milk varieties, like unsweetened UHT coconut milk, are generally low FODMAP in moderate portions.  Other coconut products, such as coconut flour, coconut sugar and desiccated coconut, can be high in FODMAPs like fructose, sorbitol and fructan when consumed in larger amounts.

Additionally, products like canned coconut milk, coconut cream and coconut flesh contain sorbitol or fructan in higher quantities and can trigger IBS symptoms.

Many coconut products are high in fat, which might also impact digestion and exacerbate IBS symptoms in some individuals.  Maybe you have noticed that your IBS has been triggered in the past after eating a meal containing a lot of coconut fat, for example a coconut milk-based curry? If this is you, you might benefit from using light coconut milk in future or choosing different options when eating out.

If you want to know your tolerance to coconuts and coconut products, you may find it helpful to follow a low FODMAP diet. It is important that this is only done for 4-6 weeks and is followed by the reintroduction phase to find out your individual tolerance to coconuts and coconut products.

Different Coconut Products and Their Low FODMAP Serving Sizes

Coconuts can be a good addition to a low FODMAP diet, but it’s essential to be mindful of portion sizes, as the FODMAP content of various coconut products varies widely. I’ve summarised the low and high FODMAP coconut products for you. Read on for more advice on the different coconut-based foods and their FODMAP content, with some tasty suggestions on how to use them in your meals, all while staying within low FODMAP limits.

Low FODMAP coconut products and their serving sizes

• Coconut flesh: 81 g (3/4 cup)
• Coconut oil: 18 g (1 tbsp)
• Coconut yoghurt: 125 g (small pot, 3 large tbsp)
• Coconut sugar: 4 g (1 tsp)
• Desiccated coconut: 30 g (1/2 cup)
• Coconut water (commercial / fresh): 100 g
• Canned coconut milk (standard / light): 60 g
• Coconut cream, canned (regular fat): 60 g
• Coconut milk (UHT, sweetened): 120 g (1/2 cup)
• Coconut milk (UHT, unsweetened): 180 g (3/4 cup)
• Vegan cream cheese (coconut oil based): 30 g

High FODMAP Coconut Products

• Coconut milk containing inulin (contains fructans)
• Coconut flour (contains fructose, sorbitol and fructans)

Is Coconut Flesh Low FODMAP?

Mature coconut flesh is low FODMAP in servings up to 81 g (3/4 cup). However, larger portions (above 96 g) contain moderate levels of sorbitol, and at 123 g, it becomes high in both sorbitol and fructans.

How to use it: Add fresh or dried coconut flesh to your morning smoothie, sprinkle it over oatmeal, or use it as a topping for yogurt or chia pudding.

Is Coconut Oil Low FODMAP?

Coconut oil has a low FODMAP serving size of up to 1 tablespoon (18 g), but since it’s a high-fat food, consuming large amounts could trigger IBS symptoms by affecting gut motility.

How to use it: Coconut oil can be used for sautéing vegetables or baking low FODMAP treats like cookies and granola bars.  You can also use it as a dairy-free butter substitute on toast.  However, see the advice towards the end of the blog about the health effects of coconut oil and how it shouldn’t be used as a primary fat source in cooking.

Is Coconut Milk Low FODMAP?

Regular canned coconut milk is low FODMAP in portions up to 60 g (1/4 cup). Be cautious of varieties with added inulin, as it is high FODMAP, coming under the fructans category. Light canned coconut milk is low FODMAP in servings up to 500 g, but due to its high fat content, it may still cause digestive issues for some. For plant-based milk alternatives, unsweetened UHT coconut milk is low FODMAPup to 180 g, while sweetened UHT coconut milk islow FODMAPup to 120 g.

How to use it: Use coconut milk to create creamy soups, curries, or sauces. It also works well in smoothies, chia puddings, or as a base for dairy-free desserts like coconut ice cream.

I’ve got a lovely recipe for using coconut cream in a delicious low FODMAP plant-based curry – take a look:

Is Coconut Water Low FODMAP?

Commercial and fresh coconut water has a low FODMAP serving size of up to 100 ml (105 g). Exceeding this amount introduces high levels of sorbitol and fructans.

How to use: Enjoy coconut water on its own as a refreshing drink, or add it to smoothies for a natural electrolyte boost. It can also be used to make low FODMAP popsicles!

Coconut Cream

Canned coconut cream is low FODMAP at serves up to 500 g, but like coconut milk, its high fat content can trigger IBS symptoms in sensitive individuals.

How to use: Coconut cream is ideal for rich and creamy sauces, soups and dairy-free whipped cream. You can also use it to make decadent coconut-based desserts like mousse or panna cotta.

Coconut Yogurt

Coconut yogurt is low FODMAP in servings up to 125 g (1 individual tub). Check for added ingredients which could be high in FODMAPs, such as sweeteners, certain fruits and fructose. Go for the plain version. Some companies now make combinations of plant-based yoghurt, such as soya and coconut, which would help to increase the total protein content whilst keeping it low FODMAP.

How to use: Enjoy coconut yogurt as a snack or breakfast option, topped with low FODMAP fruits and seeds, such as small servings of berries and pumpkin seeds. It’s also great in smoothies or as a base for salad dressings.

Coconut Sugar

Coconut sugar is low FODMAP in small amounts, up to 4 g (1 tsp). Larger amounts contain high levels of fructans.

How to use: Coconut sugar can be used as a sweetener in baking, coffee or porridge (oatmeal). Add a teaspoon to low FODMAP recipes like cookies or muffins for a caramel-like sweetness.

Dried Coconut (Desiccated or Shredded Coconut)

Dried coconut is low FODMAP in servings up to 30 g (1/2 cup). Larger amounts contain high levels of sorbitol.

How to use: Sprinkle dried coconut over your morning granola, mix it into a trail mix, or use it to top smoothie bowls and yogurt.  It can also be added to energy balls or low FODMAP baked goods for extra texture.

Coconut Milk Powder

Coconut milk powder is low FODMAP in servings up to 20 g (1 tbsp).

How to use: Use coconut milk powder to thicken soups, curries or sauces. It can also be added to smoothies or baked goods for a rich, coconut flavour.

Coconut Cream Cheese Alternative

Coconut cream cheese alternative is low FODMAP in servings up to 30 g (2 tbsp), but larger amounts contain high levels of fructans.

How to use: Spread coconut cream cheese on low FODMAP toast or crackers, or use it as a base for dairy-free dips or icing (frostings). You can also mix it into mashed potatoes or pasta sauces for a creamy texture.

By sticking to these portion guidelines, you can enjoy a variety of coconut products while managing your IBS symptoms on a low FODMAP diet.

Coconut Flour

Coconut flour is high FODMAP and should be avoided, as it contains high levels of fructose, sorbitol and fructans. Alternative flours which are low FODMAP include rice, millet, buckwheat and maize (corn) flours.

What Are the Health Benefits of Eating Coconut?

In the past, coconuts and their products have been promoted as beneficial for health.  However, there are few robust studies published supporting these health claims.  Much of the misinformation has been spread largely through social media, in promoting coconut oil as a health food without adequate scientific backing.

For example, the scientific evidence shows that the high saturated fat content of coconut oil has negative effects on cardiovascular and metabolic diseases.  Therefore, the use of coconut oil as the main source of dietary fat is not recommended.

While coconuts and their products, such as coconut oil and coconut milk, are rich in saturated fats (particularly lauric acid) this type of fat can raise LDL cholesterol, which is a risk factor for cardiovascular disease.

Despite early claims that coconut oil might offer health benefits like improved lipid profiles or weight loss, recent research has shown little cardiometabolic benefit and even suggests potential health risks associated with excessive consumption of coconut-based fats.

Are Coconuts Good For You?

Coconuts do offer several health benefits due to their rich nutrient profile. Here are some of the key health benefits of coconuts:

Rich in MCT Fatty Acids: Coconuts contain medium-chain triglycerides (MCTs), which are a type of fat that the body can quickly convert into energy.  This may be beneficial for athletes or for people with a high fat diet, however it is not essential for the majority of us with a normal level of activity and typical diet.

Antioxidant Properties: Coconuts contain phenolic compounds, which are antioxidants that can help protect the body from oxidative stress and reduce inflammation.  Virgin coconut oil, which retains more of its antioxidants like vitamin E and polyphenols, may have additional beneficial antioxidant properties above more processed coconut products.

High in Fibre: Coconut meat is rich in dietary fibre, which aids in digestion, helps maintain a healthy gut, and can contribute to feelings of fullness, potentially aiding in weight management.

Provides Essential Nutrients: Coconut is a good source of minerals such as manganese, which supports bone health and metabolism, and copper, important for red blood cell formation and nerve health.

Hydration: Coconut water is a natural electrolyte-rich drink that can help with hydration, making it a good choice for rehydration after exercise or in hot climates. Always choose pure coconut water with no added sugar or flavourings.

However, as mentioned above, despite its recent popularity, coconuts have been linked to several negative health outcomes. Previous positive health claims regarding cardiometabolic health for example are largely based on anecdotal evidence and not supported by long-term, large-scale clinical trials. Here is what the most recent evidence says:

Raises LDL Cholesterol: Coconut oil contains a high amount of saturated fatty acids, primarily lauric acid, which has been shown to increase levels of low-density lipoprotein (LDL) cholesterol. Elevated LDL is a significant risk factor for cardiovascular diseases, making coconut oil potentially harmful for heart health when consumed in large amounts.

No Improvement in Glycemic Control: Despite claims that coconut oil may benefit metabolic health, clinical studies have found no evidence that it improves blood sugar regulation or helps prevent diabetes. This makes coconut oil a less effective choice for managing conditions like type 2 diabetes compared to oils rich in unsaturated fats, such as extra virgin olive oil.

No Reduction in Inflammatory Markers: Research has shown that consuming coconut oil does not reduce inflammation, as indicated by markers such as C-reactive protein (CRP). This is important since chronic inflammation is linked to various health issues, including cardiovascular disease and metabolic disorders.

No Significant Impact on Weight Loss: Some early studies suggested coconut oil might aid in weight loss due to its medium-chain triglycerides (MCTs), but more recent, well-conducted studies have not confirmed these benefits. In fact, its high caloric content and lack of significant long-term impact on body weight may make it less ideal for weight management.

Insufficient Evidence for Disease Prevention: Although widely marketed as a “superfood,” coconut oil lacks robust scientific evidence to support claims that it can prevent metabolic diseases such as diabetes or heart disease.

Despite the negative health effects discussed, certain coconut products, such as fresh coconut flesh or small amounts of coconut milk, can be part of a healthy diet when used in moderation.  This may be especially useful for those following plant-based and/or a low FODMAP diet.  

Conclusion

Coconut products can provide energy and essential fatty acids while offering a unique tropical flavour and texture to meals, even when following a low FODMAP diet.

Overall, incorporating coconut products like coconut water, oil, milk and coconut flesh into a balanced diet can offer a variety of health benefits, although it is important to consume them in moderation, especially products high in saturated fats.

The key is mindful consumption, as over-reliance on coconut, particularly coconut oil, may contribute to negative health outcomes rather than the benefits often touted in popular media.