Is coconut cream a low FODMAP option for sensitive individuals?

December 17, 2025 •

3 min read

According to Monash University, the leading authority on the low FODMAP diet, canned coconut cream can be a suitable option for those with IBS, provided it is consumed within a specific serving size. However, portion control is critical, as larger amounts contain higher levels of FODMAPs and its high-fat content can also be a trigger for digestive symptoms.

Quick Summary

Coconut cream can be low FODMAP in controlled portions, with the recommended serving size being crucial. High fat content can be a gut irritant, so careful portioning and ingredient checking are key for digestive comfort.

Key Points

Portion Control is Key: Monash University recommends a low FODMAP serving of ¼ cup (60g) for canned coconut cream.
Check for Additives: Always read the ingredients list to avoid high FODMAP additions like inulin or high-fructose corn syrup.
Fat can be a Trigger: The high-fat content in coconut cream can sometimes trigger IBS symptoms, regardless of FODMAP levels, by affecting gut motility.
Use for Creaminess: Utilize coconut cream in small quantities to add richness to curries, soups, and desserts.
Other Coconut Products Differ: Be aware that other coconut products like coconut milk, oil, and flour have different FODMAP ratings and serving sizes.
Consult Monash App: For the most current information on all foods and serving sizes, consult the official Monash University FODMAP Diet App.

Understanding the Low FODMAP Diet

The low FODMAP diet is a temporary elimination diet used to help manage symptoms of Irritable Bowel Syndrome (IBS). FODMAPs are fermentable carbohydrates that can trigger digestive distress in sensitive individuals. The diet involves three phases: the elimination phase, the reintroduction phase, and the personalization phase. Knowing the FODMAP content of foods, such as coconut cream, is vital for success.

The Role of Monash University

Monash University in Australia is the leader in FODMAP research and has developed a definitive list of foods and their FODMAP content, accessible via their mobile app. Their findings indicate that many coconut products, including coconut cream, are low FODMAP in specific quantities. For canned coconut cream, the low FODMAP serving size is ¼ cup or 60 grams.

Is Coconut Cream a Low FODMAP Food?

Yes, canned coconut cream is considered low FODMAP, but only in the recommended serving size of 60 grams (or ¼ cup). It becomes moderate in sorbitol at ½ cup (120 g) and high at ¾ cup (180 g). This is a crucial detail for anyone following the diet, especially in the elimination phase. However, beyond the FODMAP content, coconut cream's high-fat nature can also affect gut motility and potentially cause symptoms for some people with IBS.

Choosing a Low FODMAP Coconut Cream

When purchasing canned coconut cream, it is essential to read the ingredients list carefully. The following high FODMAP additives should be avoided:

Inulin: A type of fructan often added for fiber, which is a high FODMAP ingredient.
High-Fructose Corn Syrup: A sweetener that is high in excess fructose.
Other high FODMAP additives: Including some fruit juices or stabilizers that are not low FODMAP. It's best to choose brands with the fewest ingredients possible, ideally just coconut extract and water.

Coconut Product Comparison Table

To help clarify the differences, here is a comparison of common coconut products and their Monash-recommended FODMAP status:


Product	Low FODMAP Serving Size	Primary FODMAP in Larger Servings	Additional Notes
Coconut Cream (Canned)	¼ cup (60g)	Sorbitol	High fat content can be a trigger.
Coconut Milk (Canned)	¼ cup (60g)	Sorbitol	Check for inulin and other high FODMAP additives.
Coconut Milk (UHT, Unsweetened)	¾ cup (180g)	Sorbitol	Check for inulin and high fructose corn syrup.
Coconut Oil	FODMAP free	None (fat)	High fat content can be a trigger for some individuals.
Shredded Coconut (Unsweetened)	½ cup (30g)	Sorbitol	Larger servings become moderate and high FODMAP.
Coconut Flour	High FODMAP	Fructose, Fructans, Polyols	Should be avoided during the elimination phase.
Coconut Sugar	1 tsp (4g)	Fructans	Not suitable for baking large quantities.

Practical Tips for Using Low FODMAP Coconut Cream

Use it in curries and soups: A small amount of coconut cream adds a creamy richness to low FODMAP curries without triggering symptoms. Pair with low FODMAP vegetables like carrots, bell peppers, and spinach.
Make whipped coconut cream: Chill a can of full-fat coconut cream overnight. Scoop the solidified cream from the top, leaving the watery liquid behind. Whip it with a hand mixer until stiff peaks form for a delicious dairy-free whipped topping.
Add to smoothies: Blend a ¼ cup serving of canned coconut cream with low FODMAP fruits like bananas, strawberries, or blueberries for a creamy, tropical-flavored smoothie.
Create decadent desserts: Use the low FODMAP portion in desserts like mousse, puddings, or small serving tarts for a creamy base. Remember to keep other ingredients low FODMAP as well.
Portion correctly: To ensure you stay within the low FODMAP range, use a measuring cup. This helps avoid accidental over-serving, which can lead to discomfort. For cooking larger meals, factor in the number of servings to distribute the coconut cream evenly.

Authoritative Source

For the most up-to-date and comprehensive information on the FODMAP content of foods, it is always recommended to consult the official Monash University Low FODMAP Diet App.

Conclusion

In conclusion, canned coconut cream is a low FODMAP ingredient, but its suitability depends entirely on the portion size and the individual's sensitivity to both FODMAPs and dietary fat. By adhering to the recommended ¼ cup (60g) serving from Monash University and checking for high FODMAP additives, you can safely incorporate this versatile cream into your diet. For individuals with IBS, mindful eating and awareness of all ingredients are key to managing symptoms effectively. Paying attention to how your body responds to the fat content is also an important part of the personalization phase of the diet.

Frequently Asked Questions

Both canned coconut milk and coconut cream are low FODMAP in the same serving size of ¼ cup (60g). The primary difference is the fat content; cream has a higher fat percentage. For low FODMAP dishes, the choice depends on your desired richness and individual fat tolerance.

If you have already identified that you are not sensitive to sorbitol during the reintroduction phase, you may be able to tolerate larger portions. However, the high-fat content could still be a digestive trigger for some individuals with IBS, so it is best to test your personal tolerance carefully.

Dairy-free alternatives to coconut cream include firm tofu, which can be blended into a creamy texture, or a small portion of lactose-free sour cream or pure cream if you can tolerate dairy. Some recipes can also be thickened with starches like arrowroot or cornstarch.

To make whipped coconut cream, refrigerate a can of full-fat coconut cream upside-down overnight. Scoop the hardened cream from the top, leaving the liquid behind. Whip the solid cream with a mixer until it reaches a fluffy, whipped consistency.

The watery part of canned coconut cream contains some carbohydrates, including FODMAPs like sorbitol, and is typically not separated and tested independently by Monash. The recommended low FODMAP serving size of 60g applies to the mixed, regular-fat product.

Yes, coconut cream is a great addition to savory dishes like curries, soups, and stews. Using the recommended ¼ cup portion can add a creamy, satisfying texture without adding a strong coconut flavor, especially when paired with spices.

The high fat content of coconut cream can influence gut motility in individuals with IBS. High-fat foods can speed up or slow down digestion, so monitoring your symptoms after consumption is important, especially when first introducing it into your diet.