Coconuts are a high-fat fruit/tree-nut found on coconut trees that lend themselves to a wide range of food products, including coconut milk, coconut water, shredded coconut, and coconut cream amongst others. But is coconut low FODMAP?
To determine whether coconut is low FODMAP, first, we need to understand what FODMAP means. The word FODMAP is short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Each of these short-chain carbohydrates that can lead to negative effects if you suffer from conditions such as Irritable Bowel Syndrome (IBS) or Coeliac disease. This is because it is believed by physicians that the small intestine struggles to break down these carbohydrates, resulting in negative side effects in the gut/colon.
We highly recommend consulting with a medical professional before commencing a low FODMAP diet.

So is coconut low FODMAP?
The good news is that coconut is low FODMAP! This is great news if you suffer from IBS, Coeliac disease, or other bowel conditions as coconut can make a healthy, low FODMAP snack.
However, it’s important to note that coconut is only considered low FODMAP when consumed in serving sizes of 3/4 of a cup or less. This is because larger serving sizes of coconut can contain moderate amounts of sorbitol, which is a polyol and therefore high FODMAP.
Relatedly – some (but not all) coconut products are low FODMAP. Coconut oil is low FODMAP – same with coconut milk and coconut water – but coconut flour is actually considered a high FODMAP food.
Where coconuts come from
Coconuts grow on coconut trees, which belong to the palm tree family. Coconut trees are common in tropical areas in the world, including the Phillippines, Malaysia, Indonesia, and across Southeast Asia.
Coconuts were initially domesticated by Austronesian people in Southeast Asia and were spread as far as the Pacific Islands during the Neolithic period.
The coconut palm tree will produce flowers after a period of five to seven years, which produce coconut fruit within around nine months. Once ripe, the coconut fruit will fall to the ground. One coconut palm tree could produce up to 150 coconuts per year!
Coconuts are considered to be both a fruit, a seed, and a nut! Confused? Get all the answers on whether coconut is a fruit or a nut (and more).
Baking with coconut
Coconut is a popular ingredient in both cooking and baking, with its creamy texture lending itself well to both savory and sweet dishes.
Different types of coconut can be used including shredded coconut, coconut cream, and coconut milk.
Coconut is particularly popular with gluten-free bakers, as it naturally doesn’t contain any gluten at all. It also has a low glycemic index of 42 which is beneficial if you’re looking to monitor your blood sugar.
There are many recipes you can make using coconut. Sweet treats include macaroons, marshmallows, cookies, and cakes, while savory dishes often containing coconut include pies, curries, and soups.
Coconut flour is also a popular ingredient in modern baking. You can easily check out 30 of the best coconut flour recipes!
Per 1 Cup Serving | Coconut |
Calories | 283 |
Gluten-Free? | Yes |
Glycemic Index | 42 |
Carbs | 12g |
Fiber | 7g |
Fat | 26g |
Protein | 2g |
Keto friendly? | Yes |
Paleo-Friendly? | Yes |
Best for baking | Macaroons, marshmallows, pies, curries, cookies, cakes, soups, |
Diets that suit coconut
Coconut is suitable for a wide range of diets. It is generally low in calories, at 283 calories per 1 cup serving, and is suitable for those suffering from diabetes as it can help regulate blood sugar.
It’s also suitable for those following both keto and paleo diets due to it containing only 12g of carbohydrates in a 1 cup serving. It is also gluten-free, making it a healthy snack for those suffering from gluten intolerance.
We recommend consulting with your physician if you’re following any of the above diets before adding coconut into your regime, to reduce the chance of negative side effects.
FAQs
Here are a few short frequently asked questions we’ve put together to help you better understand coconout as a low FODMAP food product.
Coconut shouldn’t trigger IBS provided that it’s eaten in low FODMAP serving sizes, which are 3/4 of a cup of less.
If coconut is eaten in excess, it can trigger IBS symptoms such as diarrhea or abdominal cramps due to its high levels of fat content.
Coconut would not cause bloating if eaten in servings of 3/4 of a cup or less. In fact, raw coconut may help with bloating due to its anti-inflammatory properties.
Your stomach may hurt after eating coconut if you have a fructose intolerance, which is where the body struggles to break down fructose, a sugar found in many fruit.
It is more likely however that you’ve overindulged in coconut, as this can also cause bloating along with other adverse symptoms.
We’d advise against eating coconut if you have an intolerance to fructose as mentioned above. It is also possible to have an allergy to coconut, which may result in symptoms including skin rashes and breathing difficulties.
If you experience any of these negative side-effects we recommend not eating any more coconut and consulting your medical physician as soon as possible.
Coconut is generally good for your gut, as it contains lots of fiber helping the microbiome to thrive. Good gut bacteria is important as it can help reduce inflammation, and lower chances of heart disease/obesity.
Kefir is another food item that is beneficial for gut health. Check out our blog for a recipe on coconut water kefir!
Coconut is not generally considered to be an inflammatory food. Provided it’s eaten in suitable quantities (3/4 of a cup or less) it should in fact provide an anti-inflammatory effect to the stomach.
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