Coconut Water Fodmap Diet

Serving contains higher amounts of the fodmaps oligos and polyols.

Coconut water fodmap diet. There are other forms of coconut as well as fresh and dairy products. Today s tuesday tip is about coconut. Unlike coconut oil coconut water contains fodmaps. According to monash university.

Fresh coconut water a single serve of 250ml fresh coconut water is high fodmap as it has high amounts of polyol sorbitol and oligo fructans. I think that we can all agree that the low fodmap diet can be difficult to navigate it has taken me over 3 years and still i continue to find it difficult sometimes. Some of them are high fodmap and some of them are low fodmap. In small quantities 100ml coconut water is a low fodmap option.

Serving is considered low fodmap. This product has been tested by monash university and is recommended at amounts of 1 3 cup 80 g in this case the margin is small as it becomes high fodmap at 1 2 cup 120 g. Use in place of water in a smoothie and use a 1 2 serving of another low fodmap fruit. Per the monash app my go to resource coconut milk canned is allowed in 1 2 cup portion per meal or snack.

The effect on ibs. I give it a big thumbs up and for those following the low fodmap diet you can drink coconut water but you have to be wary of the serving size. November 6 2014 september 4 2015 sacha walsh 26 comments. Coconut yoghurt a 125 gram tub is low fodmap.

Let s get to the good news first. Early fodmap research papers listed coconut milk as high fodmap but more recent food analysis has yielded different results. I sourced this information from monash university so it is highly credible. For me coconut water has been a great way to rehydrate after a workout a healing massage or after hours in the sun.

Here are the coconut products that you can incorporate into your diet many of them even during the elimination phase. According to monash university and fodmap friendly coconut water fresh or packaged is high fodmap levels of sorbitol polyol and moderate to high levels of fructans oligosaccharides 1 13. So here s the scoop about coconut for low fodmap diet followers. Coconut water is marketed as a natural sports drink.

Its advocates claiming it will do everything from aiding weight loss to lowering blood pressure and cholesterol slowing down the ageing process and curing hangovers. Coconut water vinaigrette 1 4 cup coconut water 2 tablespoons fresh lemon juice 2 tablespoons olive oil salt and pepper to taste. However in quantities of 250ml coconut water is high in fodmaps specifically polyols ooohh i broke up with polyols for good in a previous post. According to the fodmap apps small serves of coconut water can be low fodmap 40ml fodmap friendly or 100ml monash however if you are in the first phase you will want to limit your serve.

Low fodmap coconut products. Many of these claims are over blown and the consensus of dietitians is that many such benefits can be obtained from whole foods at a fraction of the price.