Coconut has some carbohydrate and fiber as well as traces of B vitamins, Vitamin C and Vitamin E. It has some minerals like potassium, magnesium, copper and iron (the best). Phytonutrients include galactomannan, pectin, shikimic acid, squalene and vanillin.
Coconut is also used in cooking, baking as well as in beauty products!
Suitable Quantities and Types of Coconut
Coconut Water – a serving size of 100 ml (3.4 fluid oz) is low-FODMAP. A serving of 250 ml (8.45 fluid oz) is HIGH FODMAP.
Coconut Milk – it is a good milk alternative but keep in mind some cannot tolerate coconut or rice milk made with brown rice. Stick to a 1/2 cup serving.
Shredded dried coconut (also known as dessicated) – is allowed in a 1/4 cup per meal or snack.
Coconut Oil – All oils like coconut, flax, soybean, nut oils, and seed oils are low in FODMAPs. Buy cold pressed, unrefined coconut oil.
Coconut is high in fat, but it’s good fat. Some who experience digestive issues and who are especially sensitive to fat intake should go lightly on coconut oil or any oil for that matter. Consume anywhere from 165 calories per day of low-FODMAP oils, nuts and seeds (1.33 TB oil or 1 oz. nuts/seeds for a 1,800 calorie program) to 200 calories per day (1.7 TB oil or 1 ¼ oz. nuts/seeds for a 2,000 calorie program).
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