Coconut aminos are a form of culinary seasoning that is a popular substitution for soy sauce – but are coconut aminos low FODMAP?
The word FODMAP is an abbreviation for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are believed by physicians to be tricky for the small intestine to absorb. If you suffer from bowel conditions such as Irritable Bowel Syndrome (IBS) or Coeliac disease, this may lead to negative side effects in your stomach and digestive system.
I strongly advise seeking help from a medical professional before commencing a low FODMAP diet.
So are coconut aminos low FODMAP?
Coconut aminos are low FODMAP, which is great news for those following a low FODMAP diet.
However, it’s important to consume appropriate serving sizes of coconut aminos to ensure your diet remains low FODMAP. Servings of 5g or 1tsp is considered low FODMAP; any more than this, you may see negative effects if you’re sensitive to high FODMAP foods.
How coconut aminos are made
Coconut aminos are made by extracting nectar from a coconut palm’s unopened flower buds.
This nectar is then fixed with salt and left to ferment into a vinegar consistency. (We’ve got a good DIY coconut aminos substitute if you’re looking for one.)
Some brands add other ingredients to their coconut aminos for flavor purposes, including coconut sugar, garlic, sea salt, tarragon, or teriyaki.
Coconut aminos can be made at home, however, it’s usually readily available in most large retailers. To find out the best brands of coconut aminos, take a look at the Coconut Mama blog!
Cooking with coconut aminos
Coconut aminos are a popular ingredient in a number of recipes, in particular for those looking for a soy-free, gluten-free alternative to soy sauce.
Containing just 2g of carbohydrates per 1 tsp serving, coconut aminos are perfect if you’re looking for a low-carb sauce for your next dish.
While coconut aminos have a higher glycemic index in comparison with soy sauce, it is highly versatile in terms of its suitability for different diets – more on this later.
Coconut aminos are commonly used in recipes for marinades, dipping sauces, soups, curries, rice dishes, salad dressings, and sushi rolls. You’ll even find coconut aminos in recipes for the popular cocktail Bloody Mary!
For tips on storing coconut aminos and how long coconut aminos last, check out our blog.
| Per 1 Teaspoon Serving | Coconut Aminos | Soy Sauce |
| Calories | 40 | 3 |
| Gluten-Free? | Yes | No |
| Glycemic Index | 35 | 15 |
| Carbs | 2g | 0.3g |
| Keto friendly? | Yes | Yes |
| Paleo-Friendly? | Yes | No |
| Best for cooking | Marinades, dipping sauces, soups, cocktails (e.g. Bloody Mary), curries, rice dishes, salad dressings, sushi rolls | Marinades, soups, stews, dipping sauces, gravy, glazes, curries, rice dishes, salad dressings, sushi rolls |
Diets that suit coconut aminos
As mentioned previously, coconut aminos are highly versatile and can be consumed by those following a wide range of different diets.
Coconut aminos are gluten-free, making it ideal if you’re looking for a gluten-free alternative to soy sauce. It also doesn’t contain any soy, making it perfect if you have a soy intolerance.
If you’re following a keto diet, you’ll be pleased to hear that coconut aminos are suitable for the keto diet due to its low level of carb content. It can also be consumed on the paleo diet, unlike soy sauce which contains wheat.
FAQs
Here are some frequently asked questions to help you learn a little more about coconut aminos as a low-FODMAP food item.
Coconut aminos is good for gut health, predominantly because it has been fermented in the production process.
Fermented foods add more good bacteria to your gut, therefore improving the bacterial content in your digestive system and giving a probiotic boost to your gut flora.
Most liquid aminos are low FODMAP as they contain low levels of carbohydrates. Make sure to check serving sizes with your medical physician before consuming liquid aminos on a low FODMAP diet.
Coconut aminos are not generally thought to be inflammatory. In fact, coconut aminos is thought to have anti-inflammatory properties, providing a healthier alternative to other sauces such as soy sauce.
Coconut aminos could be said to be healthier than soy due to its low sodium quantities. Coconut aminos contains 72% less sodium than a typical brand of soy sauce, making it a good alternative if you’re looking to reduce the amount of sodium in your diet.
Coconut aminos is also suitable for those following health diets such as the keto diet, vegan diets, gluten-free diets, and low-glycemic diets. For a great crock pot teriyaki chicken recipe containing coconut aminos, check out one of our recent recipes!
The main difference between coconut aminos and tamari is that tamari uses soy as a main ingredient, whereas coconut aminos is soy free. While they are similar in flavor, tamari tends to offer a stronger umami flavor, making it a desired alternative in gyoza or fried rice dishes.
Leave a Comment