Is Coconut ok with Low Fodmap Diet

Is Coconut Low-FODMAP?

Coconut is a fruit that many of us can’t get enough of because it just tastes so good! The great news, if you are following the low-FODMAP diet, is that you can enjoy different forms of coconut, but you just need to know which forms and amounts are low-FODMAP and which are high-FODMAP.

Yes, Coconut is low-FODMAP!

Look at this infographic to see what I mean and then read below for more tips and ideas for ways to cook and bake with coconut:

As you can see from the infographic above, there are many ways that you can enjoy coconut!  Here are the low-FODMAP ways I like to enjoy coconut:

  • Shredded and unsweetened coconut:
    • On top of strawberry lactose-free yogurt.
    • 2 tablespoons unsweetened and shredded coconut on top of warm quinoa flakes with 10 blueberries, lactose-free milk or other low-FODMAP milk.
    • 2 tablespoons unsweetened and shredded coconut mixed in with oatmeal (quick, dry serving 1/4 cup or rolled oats 1/2 cup), lactose-free milk, 5 chopped strawberries + maple syrup.
    • Low-FODMAP Chocolate Coconut Balls.
    • Mixed in with gluten-free panko bread crumbs for a nice coating over chicken cutlets or shrimp.
    • Mixed into a smoothie or topped on a smoothie bowl.
      • Low-FODMAP Smoothie recipe – Egg White Protein Powder +  2 tablespoons unsweetened and shredded coconut + 1/2 frozen ripe medium banana + 2 teaspoons cacao powder + 1/2 tablespoon chia seeds + 3/4 cup lactose-free milk + 1/2 cup ice.
    • Mixed in with low-FODMAP granola.
    • Used in “nice cream” – blend until smooth – 1/2 frozen ripe medium banana + 1/4 cup unsweetened and shredded coconut + dash cinnamon.
    • Added to a tropical salad – 1/2 cup chopped papaya + 1/8 cup unsweetened and shredded coconut + diced chicken + romaine + 5 macadamia nuts + olive oil & lime juice.
    • Chewy Coconut Cookies  – be sure to swap out all-purpose flour and use gluten-free and low-FODMAP flour.  I use Bob’s Red Mill 1 to 1 often!
  • Coconut Butter:
    • Used to make chocolate coconut truffles
    • Used to make a creamy soup
    • Used in place of butter in a low-FODMAP curry dish, or other sauce
    • Drizzle melted coconut butter on fresh fruit
    • Drizzle melted coconut butter on popcorn
    • Used as a dairy-free coffee creamer
  • Coconut Milk:
    • Use in this low-FODMAP chia pudding recipe – 1/4 cup chia seeds + 1 cup light coconut milk + 1/2 tablespoon maple syrup.  Mix chia seeds, coconut milk, and maple syrup together in a small bowl or glass mason jar.  Place in refrigerator.  Stir every 20 minutes for the first hour, then let set in refrigerator overnight.  Top with low-FODMAP fruit.
    • 3 Ingredient Dairy-Free Fudge by The Pretty Bee – yum!
    • Use the cream from a can of coconut milk in this delicious recipe Low-FODMAP Creamy Carrot Soup.
    • Coconut Tapioca Pudding with Smoked Sesame Seeds – be sure to swap agave syrup for maple syrup!
  • Coconut Water
    • Use in place of water in a smoothie and use a 1/2 serving of another low-FODMAP fruit.
    • Coconut Water Vinaigrette – 1/4 cup coconut water + 2 tablespoons fresh lemon juice + 2 tablespoons olive oil + salt and pepper to taste.
    • Coconut Water Infused with Low-FODMAP Fruit.

About The Author

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top