Is Coconut Milk Low FODMAP Friendly? A Comprehensive Guide

January 3, 2026 •

3 min read

According to Monash University, coconut milk can be included in a low FODMAP diet, but its suitability depends entirely on the type and portion size. This guide explains how to properly enjoy coconut milk while managing your FODMAP intake and avoiding common pitfalls.

Quick Summary

Coconut milk is low FODMAP in specific, limited serving sizes, which differ between UHT and canned versions. Reading ingredient labels is crucial to avoid hidden high-FODMAP additives like inulin or high-fructose sweeteners that can trigger symptoms.

Key Points

Serving Size Matters: The portion size is the most important factor, with different low FODMAP limits for canned versus UHT coconut milk.
Canned is for Cooking: Canned coconut milk has a smaller low FODMAP serving (1/4 cup) and is best used for flavouring curries and sauces.
UHT is for Drinking: UHT coconut milk has a larger low FODMAP serving (3/4 cup) and is better for beverages or cereal.
Avoid Hidden FODMAPs: Read labels carefully to ensure the product doesn't contain high-FODMAP additives like inulin, chicory root fiber, or certain sweeteners.
Check the App: The official Monash University FODMAP Diet App is the definitive source for current, laboratory-tested serving size information.
Mind Other Coconut Products: While coconut oil is low FODMAP, coconut flour is high FODMAP and should be avoided.

Understanding Coconut Milk and FODMAPs

Coconut milk is a popular dairy alternative derived from the flesh of mature coconuts. While it is naturally lactose-free, it is not entirely FODMAP-free. Coconut milk contains FODMAPs, specifically oligosaccharides (fructans) and polyols (sorbitol), which can be poorly absorbed and trigger digestive symptoms in sensitive individuals. The concentration of these FODMAPs varies significantly depending on how the milk is processed and packaged.

For example, the thicker, more concentrated milk in a can has a different FODMAP profile than the thinner, long-life milk sold in a carton. This distinction is critical for anyone following a low FODMAP diet, as exceeding the safe serving size can quickly lead to an intake of moderate to high FODMAPs.

Low FODMAP Serving Sizes: Canned vs. UHT

Monitoring portion sizes is the single most important step for enjoying coconut milk while adhering to the low FODMAP diet. Guidelines from Monash University, the institution that developed the FODMAP diet, provide specific thresholds for different types of coconut milk.

Canned Coconut Milk for Cooking

For full-fat canned coconut milk, commonly used in curries and sauces, a low FODMAP serving size is approximately 1/4 cup (60g). At larger servings, such as 1/2 cup (120g), the FODMAP content becomes moderate due to sorbitol. Some brands also offer 'light' canned coconut milk, which may have a larger safe serving size, but it is essential to check the official Monash app for the most current information on your specific product.

UHT Coconut Milk for Drinking

Unsweetened, long-life UHT (Ultra High Temperature) coconut milk, typically found in cardboard cartons, is tested separately and has a more generous low FODMAP serving size. The safe portion for this variety is up to 3/4 cup (180g). Exceeding this amount can introduce moderate to high levels of fructans. Always verify the type of coconut milk and stick to the recommended portions.

What to Watch for on the Label

Beyond the type of coconut milk, label reading is crucial to avoid hidden high-FODMAP ingredients. Many commercial coconut milk products contain additives that can increase their FODMAP load. When shopping, always check the ingredients list for the following:

Inulin: Also known as chicory root fibre, inulin is a prebiotic and a high-FODMAP fructan often added for fiber or creaminess.
Sweeteners: Avoid products containing high-fructose corn syrup, agave nectar, or certain sugar alcohols like sorbitol or mannitol.
Thickeners: Some gums and thickeners can be problematic for sensitive guts, though not always considered high FODMAP. When possible, opt for simpler ingredient lists.

Low FODMAP Coconut Milk Comparison


Feature	Canned Coconut Milk	UHT Coconut Milk (Unsweetened)
Primary FODMAP	Sorbitol	Fructans
Low FODMAP Serving	1/4 cup (60g)	Up to 3/4 cup (180g)
Use Case	Cooking (curries, soups)	Drinking (smoothies, cereal)
Risk of Additives	Varies by brand; check for inulin	Varies by brand; check for inulin

Other Coconut Products and FODMAPs

While navigating coconut milk, it's helpful to know the FODMAP status of other coconut-based foods:

Coconut Oil: Considered low FODMAP as it is a pure fat and contains no carbohydrates.
Coconut Cream: Low FODMAP in servings up to 1/4 cup (60g). The fat content may make larger servings less tolerated by some with IBS.
Desiccated Coconut: A low FODMAP serving is 1/2 cup (30g), but it becomes moderate in sorbitol at 3/4 cup.
Coconut Flour: High in fructans, fructose, and sorbitol, and should be avoided on a low FODMAP diet.

Conclusion: Enjoy Coconut Milk Safely

So, is coconut milk low FODMAP friendly? The answer is a qualified yes, with crucial caveats. By understanding the different FODMAP content in canned versus UHT varieties and adhering to precise serving sizes, you can continue to enjoy coconut milk. Always prioritize checking labels for hidden high-FODMAP ingredients like inulin and consult the official Monash University app for the most accurate and up-to-date guidance.

For the most current and specific serving sizes, it is highly recommended to consult the official Monash University FODMAP Diet App. With careful consideration, coconut milk can be a valuable and delicious addition to your low FODMAP meal plan.

Frequently Asked Questions

The low FODMAP serving size for full-fat canned coconut milk is 1/4 cup (60g). This amount is generally well-tolerated, but larger portions become high in sorbitol.

Yes, unsweetened UHT (long-life) coconut milk, which comes in a carton, is considered low FODMAP in a serving size of up to 3/4 cup (180g).

Canned coconut milk contains the polyol sorbitol, while UHT coconut milk contains fructans (oligosaccharides) in larger servings.

No, coconut flour is high in multiple FODMAPs, including fructans, fructose, and sorbitol. It should be avoided when following a low FODMAP diet.

Yes, avoid coconut milk with added high-FODMAP ingredients like inulin (chicory root fiber) or certain sweeteners. Always check the label for suspicious additives.

Yes, coconut oil is low FODMAP. As a pure fat, it does not contain carbohydrates, which are the source of FODMAPs.

The most accurate and up-to-date information is available on the official Monash University FODMAP Diet App, which regularly tests foods for their FODMAP content.