Coconut yogurt is a popular snack particularly with those looking to improve their gut health – but is coconut yogurt low FODMAP?
FODMAP is a well-known abbreviation for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Each of these is a carbohydrate which may be considered more tricky for the small intestine to absorb, and therefore negatively affecting those who suffer from Irritable Bowel Syndrome (IBS) or Coeliac disease.
You should only start a low FODMAP diet on instruction from your physician or another medical professional.
So is coconut yogurt low FODMAP?
So, back to the main question at hand – is coconut yogurt low FODMAP?
The good news is that yes, coconut yogurt is low FODMAP! As long as it’s consumed in no bigger quantities than 1/2 of a cup, coconut yogurt is low FODMAP and considered safe for those following this diet to consume.
If you’re following a low FODMAP diet and consume more than 1/2 a cup of coconut yogurt, you may experience adverse effects as this would technically be a high FODMAP portion size.
How coconut yogurt is made
Coconut yogurt is made from full-fat coconut milk, before having live cultures added to it which causes the coconut milk to ferment.
The live cultures are often in the form of probiotic powder capsules.
While coconut yogurt is readily available in most large stores, it’s super easy to make coconut yogurt at home! Simply mix coconut milk with probiotic capsules in a glass car, cover the the mixture with a cheese cloth and seal using an elastic band, and allow it to sit out (away from direct sunlight) for 24 – 48 hours.
You can then put it in the fridge for a few hours which will help it to thicken up. Enjoy!
For a full recipe for coconut milk yogurt, take a look at our blog.
Baking with coconut yogurt
Coconut yogurt has been growing in popularity in modern baking, due to its ability to add both moisture and flavor to a range of dishes.
Gluten-free bakers love to use coconut yogurt in their dishes, as it’s naturally gluten-free and adds a subtle coconut flavor. It’s also popular among those looking to stick to a low carb diet, as it only contains 1.5g of carbohydrates.
This also makes it popular with those following the keto diet, as coconut yogurt includes very few carbohyrdrates.
Popular recipes that include coconut yogurt as a key ingredient are cakes, puddings, pavlovas, yogurt bars, overnight oats, ice pops, muffins, and dips.
| Per 1 tbsp Serving | Coconut Yogurt | Greek Yogurt |
| Calories | 22 | 6 |
| Gluten-Free? | Yes | Yes |
| Glycemic Index | 54 | 11 |
| Carbs | 1.5g | 0.4g |
| Keto friendly? | Yes | Yes |
| Paleo-Friendly? | Yes | No |
| Vegan? | Yes | No |
| Best for baking | Cakes, puddings, pavlovas, yogurt bars, overnight oats, ice pops, muffins, dips | Biscuits, scones, cakes, breads, muffins, dips |
Diets that suit coconut yogurt
Coconut yogurt is suited to many different types of diet, the most popular being the vegan/lactose free diets. As coconut yogurt is derived from plants only, it is considered to be vegan. It also doesn’t contain any dairy products, making it a great alternative to greek yogurt for those that suffer from lactose intolerance.
urt is derived from plants only, it is considered to be vegan. It also doesn’t contain any dairy products, making it a great alternative to greek yogurt for those that suffer from lactose intolerance.
It’s also suitable for those following a paleo diet, as coconut yogurt isn’t technically a dairy product. It’s also gluten-free which means it’s considered to be safe for those suffering from IBS or Coeliac disease to consume.
We’ve put together a list of the top 5 best coconut yogurts to buy, to help you on your way to adding coconut yogurt to your diet.
Please make sure you consult with your physician before adding coconut yogurt to your diet, especially if you suffer from either of these conditions.
FAQs
Take a look at our frequently asked questions surrounding coconut yogurt to learn more about this food item as a low FODMAP!
Coconut yogurt is suitable for those experiencing IBS symptoms, in fact it is often recommended as a better alternative to dairy products such as greek yogurt.
Make sure you stick to no more than 1/2 of a cup of coconut yogurt to keep negative symptoms at bay.
There are a few different kinds of yogurt that are considered to be low FODMAP. We’ve listed these below:
– Greek yogurt
– Coconut yogurt
– Lactose-free yogurt
– Icelandic yogurt
– Goat yogurt
Check with your physician before adding in any of the above yogurts to your diet, as you may be required to follow different quantity servings to ensure they remain low FODMAP.
Coconut yogurt may help lower inflammation, as coconut is known for its anti-inflammatory benefits. This can help to reduce swelling in the gut and reduce risk of health conditions/diseases.
Coconut yogurt is very good for your gut, as it is made from fermented coconut milk and live bacteria cultures. This promotes good gut bacteria and can help to aid digestive health.
Coconut kefir is also great for gut health – here’s a simple coconut kefir recipe!
If your stomach hurts after eating coconut yogurt, it’s likely that you’ve eaten too much. It contains high levels of fat content, which if overconsumed can cause stomach issues such as diarrhea or cramps. Ensure you stick to a serving size of 1/2 a cup or less to keep negative symptoms at bay.
Coconut yogurt should not cause bloating unless over-consumed. However, if you have a fructose intolerance it’s recommended that you avoid coconut yogurt, as fructose is highly prevalent in fruits such as coconut and may cause bloating if you have an intolerance to it.
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