Coconut water is the liquid found inside a coconut. It helps to nourish the fruit and has become popular as a stand-alone drink or ingredient in baking/cooking. But is coconut water considered to be low FODMAP?
FODMAP is an abbreviation for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Essentially, each of these is a short-chain carbohydrate that the small intestine can struggle to break down, particularly if you suffer from conditions such as Irritable Bowel Syndrome (IBS) or Coeliac disease. It is recommended by physicians that those suffering from these conditions avoid these carbohydrates, and instead follow a low FODMAP diet.
It’s important to only follow a low FODMAP diet upon instruction from a medical professional.
So is coconut water low FODMAP?
The good news is that coconut water is considered to be low FODMAP in serving sizes of 1/2 a cup or less, making it a suitable drink for those following a low FODMAP diet.
It is considered high FODMAP if consumed in quantities of over 1/2 a cup because coconut water contains sorbitol (polyol) and fructans (oligosaccharides). As these are both high FODMAP carbohydrates, it is recommended to limit coconut water to a smaller quantity in order for it to be considered as low FODMAP.
How coconut water is found and adapted
Coconut water is found by breaking open a coconut and extracting the water from inside. It can be consumed fresh and can provide you with a healthy, electrolyte-filled drink.
Many health shops and retailers stock packaged coconut water, which may be bought in cartons, glass/plastic bottles, or aluminium cans. Sometimes coconut pulp or jelly is added to coconut water when it is commercialized, plus it can be fermented to make coconut vinegar.
For tips on the best coconut water you can buy, take a look at our recent article.
Baking with coconut water
Coconut water is a common ingredient in many dishes, both sweet and savory.
It is highly popular with gluten-free bakers due to its gluten-free qualities, and it contains low levels of fat which make it beneficial for baking that’s on the healthier side of things.
You’ll find coconut water in a range of popular recipes, our favorites include smoothies, cookies, soups, sauces, and ice lollies.
We’ve compiled a great recipe for coconut water ice pops – check it out!
| Per 1 Cup Serving | Coconut Water |
| Calories | 45 |
| Gluten-Free? | Yes |
| Glycemic Index | 54 |
| Carbs | 9g |
| Fiber | 2.6g |
| Fat | 0.5g |
| Protein | 1.7g |
| Keto friendly? | No |
| Paleo-Friendly? | Yes |
| Best for baking | Smoothies, cookies, soups, ice lollies, sauces |
Diets that suit coconut water
Coconut water is suitable for many different types of diet. Those following diets that don’t allow you to consume any gluten will be fans of coconut water, as it’s completely gluten-free.
It’s also suitable for those following a paleo diet, however it’s not ideal if you’re on the keto diet. This is because it contains higher carbs than would generally be allowed in a drink item on the keto diet.
If you’re on a diet that requires you to monitor your blood sugar, coconut water may be suitable for you as it has a low glycemic index of 54. However, I strongly recommend consulting your doctor before introducing coconut water to your diet, just in case of any adverse effects.
FAQs
Here are a few short frequently asked questions to help you learn more about coconut water!
Coconut water is considered to be good for the gut as it helps to support healthy digestion. It contains high levels of fiber and magnesium, which are crucual in maintaining a healthy gut.
Kefir is great maintaining a healthy gut too – check out our recipe over on our blog for coconut water kefir!
Coconut water should not aggravate IBS providing it’s eaten in the correct quantities.
Consuming coconut water in servings of no more than 1/2 a cup will allow it to be considered low FODMAP and therefore shouldn’t cause any negative effects for those suffering with IBS.
Coconut water shouldn’t make you bloated unless consumed to excess. In fact, coconut water has a diuretic effect, meaning that they encourage you to pass urine, and would therefore result reduced bloating due to water retention.
Coconut water is not generally inflammatory, and would only cause inflammatory effects to the stomach/gut if consumed in high amounts. Both young and mature coconut water have anti-inflammatory qualities when consumed in under 1/2 a cup servings.
Coconut water may help with gas and bloating as it’s packed full of electrolytes, and is therefore considered to be both healing and nourishing for the body.
As mentioned above, it can reduce bloating linked with water retention as it has a diuretic effect. It may also soothe the digestive system and provide relief from gas and related stomach pain.
Leave a Comment