Coconut milk is a popular beverage that can be enjoyed both alone and in delicious recipes, but the big question is whether coconut milk is gluten-free.
If you suffer from conditions such as coeliac’s disease or Irritable Bowel Syndrome (IBS), you may be required to follow a gluten-free diet, and therefore regularly check the food/drink you consume to ensure they don’t contain gluten.
This is where I come in! I’m here to reveal the facts on whether coconut milk is or isn’t gluten-free, how it’s made, as well as the best diets that are suited to consuming coconut milk.
So, is coconut milk gluten-free?
The good news is that yes – coconut milk is generally a gluten-free product.
This does, however, depend on a couple of things. Coconut is naturally gluten-free, therefore if you were to extract the milk from a coconut and consume it, this would be considered gluten-free.
However, it’s ingredients that contain gluten may be added to coconut milk before it is sold at retailers. For this reason, it’s super important to check the labels when purchasing coconut milk to ensure you’re buying a gluten-free version.
If you want to be certain your coconut milk is gluten-free, why not try making it at home using this homemade coconut milk recipe!
How coconut milk is made
Coconut milk is made from the juice of coconut flesh and coconut water. There are three main methods for making coconut milk, here’s a summary of each below:
- Make coconut milk using dried coconut meat – this involves blending one cup of shredded coconut with two cups of water. This can then be strained and stored in an air-tight container.
- Make coconut milk from raw coconut meat – as above, blend one cup of raw coconut with two cups of water. Then strain and store in an air-tight container.
- Make coconut milk from coconut milk powder – blend four tablespoons of coconut milk powder with 3/4 of a cup of warm water. Enjoy!
Cooking and baking with coconut milk
Coconut milk can be used in a variety of cooking/baking recipes, particularly when it comes to gluten-free cooking.
Popular gluten-free recipes containing coconut milk include soups, pies, curries, rice, puddings, and sweet treats.
If you’re interested in cooking or baking with coconut milk, try out one of these coconut milk recipes.
Coconut milk is often substituted in place of cow’s milk in keto and paleo recipes, as coconut milk is suitable for both of these diets.
| Per 1 Cup Serving | Coconut Milk | Cow’s Milk |
| Substition Ratio | 1:1 | N/A |
| Calories | 552 | 148 |
| Keto-Friendly? | Yes | Yes |
| Gluten-Free? | Yes | Yes |
| Carbs | 13g | 12g |
| Best for cooking/baking | Soups, pies, curries, rice, puddings/sweet treats | Yogurt, butter, cheese, sauces, cakes, pies, ice cream, quiches, pancakes |
Best suited diets for coconut milk
Coconut milk is suited to many different kinds of diets. This is because it’s a plant-based product, making it suitable for vegans and those following plant-based diet, plus it’s suitable for a variety of diets – coconut milk is good for the keto and paleo food plans.
It’s also very well suited to a gluten-free diet, as it’s naturally gluten-free. Make sure to consult with a medical physician before adding coconut milk to your diet, particularly if you have bowel conditions sich as coeliac’s disease or IBS.
FAQs
Here are some frequently asked questions that should give you some more information on coconut milk as a gluten-free product.
Coconut milk is widely available in a range of retailers and food stores. We’ve compiled a list of brands that provide the best coconut milk on the market – take a look here!
There are many benefits to coconut milk which make it good for you, including that it contains electrolytes such as potassium, phosphorus and magnesium. This helps to keep your immune system healthy and ensure normal heart rhythm.
However, coconut milk is high in fat and ultimately calories, so it should be consumed in moderation, particularly if you are watching your weight.
Coconut milk should not cause gut irritation if consumed in appropriate quantities. Drinking too much coconut milk may lead to excess gas or bloating, so make sure you stick to recommended quantities to avoid any adverse symptoms.
Coconut milk can help to nourish gut bacteria due to the electrolytes it contains helping to keep the digestive lining healthy. This can help to promote healthy gut bacteria and prevent conditions such as IBS.
While coconut milk is higher in calories than cow’s milk, there are a number of reasons why it may be deemed to be more healthy for you. Coconut milk contains medium-chain fatty acids which are metabolized more quickly by the liver than dairy milk, which allows them to be used as energy rather than stored as fat.
Also these types of fats won’t contribute to heart disease in the way the fats in cow’s milk can, another reason why it may be considered to be the healthier option.
Almond milk is generally considered to be healthier than coconut milk. This is because almond milk is lower in saturated fat, and therefore contains fewer calories than coconut milk. It is also a great source of calcium, vitamin D, and vitamin E, however, coconut milk is also a good source of vitamins and nutrients including iron and magnesium.
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