Coconut cream is a thick cream made from coconut milk, providing a fattier, richer alternative to coconut milk. But is coconut cream low FODMAP?
If you’re unsure of what FODMAP means, you’re not alone! FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Still confused? Here’s the low-down. These are short-chain carbohydrates that are believed by medical professionals to be difficult for the small intestine to absorb. If you have bowel conditions such as Irritable Bowel Syndrome (IBS) or Coeliac disease, you may be recommended by a physician to try a low FODMAP diet to reduce the negative effects of FODMAPs.
Make sure to only commence a low FODMAP diet on instruction by a medical physician.
So is coconut cream low FODMAP?
Coconut cream is considered to be low FODMAP when consumed in normal serving sizes. This is good news if you suffer from a condition where you need to follow a low FODMAP diet, as coconut cream is absolutely an ingredient you can consume.
It’s worth remembering that coconut cream is only considered to be low FODMAP if limited to 1/4 of a cup or less. Any more than this and it will no longer be considered low FODMAP.
Again, make sure to consult with your medical physician before consuming coconut cream if you’re following a low FODMAP diet.
How coconut cream is made
Coconut cream is made by heating up shredded coconut meat in water, before straining out the remaining solid coconut. You’d then leave the liquid to separate, and remove the thick, semi-solid coconut cream from the top. This can usually be scraped off – and there you have it, coconut cream!
Coconut cream can be bought in cans from most large stores; you can also easily make coconut cream at home! (Not to be confused with cream of coconut.)
For a quicker route, check out our recommendations on the best coconut cream you can buy, via our help guide!
Baking with coconut cream
Coconut cream is a popular ingredient in baking and cooking, adding creaminess and a subtle coconut flavor to all manner of different dishes.
It is particularly favored in dairy-free baking, as it doesn’t contain lactose as with heavy dairy cream. It’s also not an animal product, so is prevalent in vegan recipes too.
It has a low glycemic index of 45-50 and is low in calories at just 36 calories in each 1 tbsp serving.
Baked goods are becoming more likely to include coconut cream in their recipes due to recent popularity, in particular recipes for cakes, curries, sauces, and pancakes. Coconut cream is even used in cocktails such as the firm favorite Pina Colada!
If you’re making a cake and need dairy-free frosting, take a look at our blog for a dairy-free cream cheese frosting recipe containing coconut cream!
| Per 1 tbsp Serving | Coconut Cream | Heavy Dairy Cream |
| Calories | 36 | 52 |
| Gluten-Free? | Yes | Yes |
| Glycemic Index | 45 – 50 | 35 |
| Carbs | 1g | 0.4g |
| Keto friendly? | Yes | Yes |
| Paleo-Friendly? | Yes (Unrefined only) | No |
| Best for baking | Cakes, curries, sauces, cocktails (e.g. pina colada), pancakes | Sauces, quiches, soups, puddings, pies, cakes, curries |
Diets that suit coconut cream
Coconut cream is suited to many diets and is extremely versatile. If you follow a gluten-free diet, coconut cream is suitable for you, and it’s also allowed on a keto diet too due to containing very low levels of carbohydrates.
Unlike heavy dairy cream, coconut cream is paleo-friendly (when consumed in its unrefined form), and is also suitable for those following a vegan or dairy-free diet.
FAQs
We’ve selected a few of the most popular frequently asked questions to help you learn more about coconut cream as a low FODMAP food item! Keep reading to check these out.
Coconut cream is considered to be IBS-friendly as it is low FODMAP, but normal serving sizes must be adhered to. If consumed in amounts over 1/4 of a cup, it could lead to adverse effects such as bloating, excess gas, or diarrhea.
If coconut cream regularly upsets your stomach, it’s likely because of the high level of dietary fiber coconut cream contains. If you’re not used to high levels of fiber, this may be too much for your digestive system and cause you to have an upset stomach. It’s recommended that you avoid increasing your intake of coconut cream quickly, and instead gradually build up the amount you consume to build up a tolerance to the high fiber content.
Other reasons for an upset stomach after eating coconut cream could be because you’ve consumed too much.
Coconut cream may be associated with anti-inflammatory properties because it contains a lipid called lauric acid. Some studies have indicated that lauric acid has both antimicrobial and anti-inflammatory qualities, helping to reduce inflammation in the gut area and promote gut health in general.
The difference between coconut milk and coconut cream is that coconut cream has a higher level of fat content that coconut milk, and is therefore thicker and creamier.
Coconut milk contains more water than coconut cream, making it a thinner, milkier texture as opposed to the thicker creamier texture held by coconut cream.
For a full comparison of coconut cream vs. coconut milk, check out our blog.
It is difficult to say whether coconut cream or dairy cream is healthier, as they both offer different advantages and disadvantages health wise. For example, coconut cream contains 34% more saturated fat than dairy cream, which may lead you to believe that dairy cream is the healthier option. However, dairy cream contains 1.2 grams of trans far per 1/2 a cup serving, making is supposedly less healthy than coconut cream which contains no trans fat.
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