So what does low FODMAP actually mean? FODMAP is short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates – so low FODMAP means a food item that is low in these carbohydrates. These carbohydrates are more difficult for the small intestine to absorb, and therefore may negatively impact those who suffer from Irritable Bowel Syndrome (IBS) or Coeliac disease. It, therefore, makes sense to follow a low FODMAP diet if you have these conditions or similar, to help avoid negative side effects.
Only commence a low FODMAP diet on instruction from a medical professional – this is super important as only physicians can recommend the best diet for you.
So is shredded coconut low FODMAP?
Shredded coconut is considered to be low FODMAP when consumed in quantities of less than 1/4 of a cup. At this level, there are few short-chain carbohydrates and therefore can be consumed on a low FODMAP diet.
If you were to increase your quantity of shredded coconut to even 1/2 a cup, this would be considered a high FODMAP portion size and could lead to negative side effects for those following a low FODMAP diet.
Again, double-check with your physician if you’re unsure of the correct quantities of shredded coconut to consume before attempting to add it to your diet.
How shredded coconut is made
Shredded coconut is made using fresh coconut.
Coconut meat is shredded using a grater, and then slowly baked at a low temperature to dehydrate the coconut. Shredded coconut can also be dried outside providing the weather is warm/sunny. (Here’s an easy shredded coconut recipe if you want to explore that further.)
Shredded coconut is readily available in many stores, but it can also be made at home if you have some coconut handy.
Check out this help guide for the best brands of shredded coconut to buy!
Baking with shredded coconut
Shredding coconut is extremely popular in baking, as it can be used to add a coconut flavor to recipes as well as act as a light topping for cakes, donuts, and fruit salads.
It’s particularly popular as it can be used by bakers that prefer to create gluten-free recipes, as coconut is naturally gluten-free.
It is a very low-carb option with just 3g of carbohydrates per 1/4 of a cup serving, plus it has a low glycemic index of 42.
Popular recipes containing shredded coconut include cookies, pies, macaroons, cakes, toppings, granola, donuts, truffles, and ice cream.
Shredded coconut can also be used to make syrup, which is great for adding to cocktails, iced coffees, and desserts. Here’s a simple coconut syrup recipe containing shredded coconut!
| Per ¼ Cup Serving | Shredded Coconut |
| Calories | 71 |
| Gluten-Free? | Yes |
| Glycemic Index | 42 |
| Carbs | 3g |
| Keto friendly? | Yes |
| Paleo-Friendly? | Yes |
| Vegan? | Yes |
| Best for baking | Cookies, pies, macaroons, cakes, toppings, granola, donuts, truffles, ice cream |
Diets that suit shredded coconut
Shredded coconut is highly suitable for many different types of diets, as it only contains fresh coconut.
It’s suitable for those following a gluten-free diet, as well as those looking for a low-calorie option as there are only 71 calories per 1/4 cup serving of shredded coconut.
There’s good news for keto fans too, as shredded coconut is low carb and therefore completely suitable for the keto diet. It’s also paleo-friendly, as it’s technically a fruit item and therefore suitable for the paleo diet.
Those that suffer from lactose-intolerance will be pleased to hear that shredded coconut can be eaten as part of a dairy-free diet as well. Take a look at this recipe for dairy-free chocolate truffles!
FAQs
Want to learn more about shredded coconut? Here is some top frequently asked questions to help you learn more about shredded coconut as a low FODMAP.
Excess gas is rare when consuming appropriate serving sizes of shredded coconut. You may find you feel bloated or gassy if you’ve eaten too much shredded coconut, so make sure you stick to 1/4 of a cup or less.
If you’re experiencing gas or diarrhea after eating a small amount of shredded coconut, it may show signs that you have fructose intolerance. Consult with a medical physician before consuming any more coconut products to make sure it’s safe for you to eat.
Shredded coconut is generally considered as easy for the human body to digest as it contains lots of medium-chain fatty acids. These are saturated fats that are easier for the digestive system to handle than animal fats for example.
It also contains a high amount of insoluble fiber, meaning that it doesn’t get digested and therefore helps to move food through your bowel. This can help to relieve symptoms of constipation or diarrhea.
While shredded coconut is high in fat, it can be considered as good for you as it is rich in fiber and medium-chain fatty acids. If eaten in moderation, it can complement a balanced diet and help to improve digestion and weight loss.
The difference between shredded coconut and desiccated coconut is that they have a slightly different textures. Desiccated coconut tends to have a finer texture, while shredded coconut is larger and slightly chunkier.
Shredded coconut can be turned into desiccated coconut very easily by simply grinding it in a coffee grinder resulting in a finer texture.
Shredded coconut is not generally considered to be inflammatory. In fact, shredded coconut may help to reduce inflammation due to the levels of manganese and antioxidants it contains.
Shredded coconut can help to stop diarrhea, as it contains high levels of fiber and therefore can help aid digestion and keep digestive issues at bay. However, eating too much-shredded coconut and fiber in general can make diarrhea worse, so its recommended to stick to a serving size of no more than 1/4 of a cup.
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