What is a Low FODMAP Substitute for Heavy Whipping Cream?

January 7, 2026 •

4 min read

Over 15% of the global population suffers from Irritable Bowel Syndrome (IBS), often requiring dietary adjustments like finding a low FODMAP substitute for heavy whipping cream. Fortunately, several delicious dairy-free alternatives can provide the same creamy texture and richness without triggering symptoms, making your favorite recipes accessible again.

Quick Summary

This guide details the best dairy-free creams for a low FODMAP diet, focusing on coconut cream for its versatility and richness. Learn safe serving sizes and how to prepare these alternatives for cooking and whipping.

Key Points

Coconut Cream is Ideal: Canned, full-fat coconut cream is the most versatile and effective low-FODMAP substitute for heavy whipping cream, suitable for whipping and adding richness to sauces.
Serving Size Matters: The low-FODMAP serving size for canned coconut cream is 1/4 cup (60ml). Larger amounts can contain higher levels of the polyol sorbitol.
Whip It Right: To make whipped coconut cream, chill the can overnight and use only the solidified cream from the top. Use chilled equipment for the best results.
Lactose-Free Dairy Option: Commercially prepared lactose-free heavy cream is a viable dairy-based alternative. Small servings (approx. 2 tbsp) of regular heavy cream are also typically low in lactose.
Check for Hidden FODMAPs: Be vigilant about checking ingredient lists on commercial products, especially for additions like guar gum or high-FODMAP sweeteners.
Test Your Tolerance: While low-FODMAP guidelines are helpful, personal tolerance can vary. Use the reintroduction phase to determine how much of a substitute you can tolerate.

For those on a low FODMAP diet, finding a suitable replacement for a staple like heavy whipping cream is crucial for many recipes, from desserts to savory sauces. Standard heavy cream contains lactose, a disaccharide that can be problematic for individuals with IBS. The key is to find an alternative that provides the necessary fat content and creamy texture without a high level of fermentable carbohydrates. The good news is there are several excellent options available, with canned coconut cream standing out as the most versatile and reliable choice for many applications.

The Best Low FODMAP Cream: Canned Coconut Cream

Canned, full-fat coconut cream is the top contender for a low FODMAP heavy cream substitute due to its high fat content and ability to replicate the richness of dairy cream. When chilled, the cream separates from the watery liquid, leaving a thick, scoopable solid that can be used for both savory and sweet recipes.

How to Prepare Coconut Whipped Cream

Creating a light and airy whipped topping from coconut cream is straightforward. It requires minimal ingredients and a little bit of patience with the chilling process.

First, place a can of full-fat coconut cream (or full-fat coconut milk) in the refrigerator overnight without shaking it. This allows the cream to solidify and separate from the liquid. Some brands separate better than others, so check online reviews for low-FODMAP recommendations. Ensure your product does not contain added gums like guar gum, which can be a gut irritant for some.
Next, chill your mixing bowl and beaters in the freezer for about 10-15 minutes. This helps the cream whip more effectively.
Open the chilled can without tipping it and scoop the hardened cream from the top into your cold bowl. Discard or save the watery liquid for smoothies or other uses.
Using an electric mixer or stand mixer, beat the coconut cream on medium-high speed until it becomes fluffy and light. You can add a low-FODMAP sweetener like maple syrup, a touch of vanilla extract, or powdered sugar as it thickens. Continue beating until soft or stiff peaks form.
Serve immediately or refrigerate. Note that it will firm up again when chilled, so you may need to re-whip it to soften before serving.

Using Coconut Cream in Savory Dishes

For curries, soups, or sauces, coconut cream is an excellent, dairy-free thickener. A quarter-cup serving (60ml) is considered low FODMAP, but larger quantities of up to 3/4 cup (180ml) or more can become high in the polyol sorbitol. It's essential to monitor your portion sizes and personal tolerance, especially during the elimination phase of the diet. Many recipes call for larger amounts, so consider halving the recipe or using the low-FODMAP portion per serving.

Other Potential Substitutes

While coconut cream is a star, other options exist depending on the application. For those who can tolerate some lactose, some dairy creams are acceptable in limited quantities.

Lactose-Free Heavy Cream: Some grocery stores now offer commercially prepared lactose-free heavy cream. These are suitable for those who need a dairy-based product without the lactose content. Always check the ingredient list for hidden high-FODMAP ingredients.
Small Servings of Dairy Cream: Heavy whipping cream contains a low amount of lactose per serving due to its high-fat content. According to the Fig app, a serving of around 2 US tablespoons (approx. 30ml) is considered low FODMAP for most people. The Monash University app also green-lights whipped cream in a half-cup serving. This is not a complete replacement but can work for small garnishes or additions.
Oat Cream: While oat milk in small servings is low FODMAP, many commercial oat creams are untested and may contain higher levels of fructans or other additives. Always choose a product without high-FODMAP ingredients like inulin and test your tolerance carefully.

Comparison Table: Low FODMAP Cream Substitutes


Substitute	Whipping Ability	Best For	Low-FODMAP Serving Size	Notes
Canned Coconut Cream	Excellent (when chilled)	Desserts, soups, sauces	¼ cup (60ml)	High in fat, rich flavor. Can be made from full-fat coconut milk.
Lactose-Free Heavy Cream	Good	All recipes calling for heavy cream	Varies by brand (often 2 tbsp)	Commercially made, dairy-based, but lactose-free. Check labels.
Heavy Whipping Cream (Regular)	Excellent	Garnishes, small additions	2 tbsp (30ml)	Contains low levels of lactose in small amounts; good for those with mild sensitivities.
Oat Cream (Commercial)	Fair to Good	Sauces, coffee creamer	Not officially tested	Check labels for high-FODMAP ingredients like inulin. Test your tolerance.

Low FODMAP Recipe Ideas Using Coconut Cream

Integrating low FODMAP cream into your cooking is simple and delicious. Here are a few ideas:

Coconut Cream Panna Cotta: A rich and creamy dessert made with canned coconut cream, sweetened with a low-FODMAP syrup like maple syrup, and set with gelatin.
Creamy Chicken and Mushroom Sauce: Create a savory sauce base with sauteed low-FODMAP vegetables, chicken broth, and a portion-controlled amount of coconut cream for richness.
Whipped Coconut Cream Topping: Serve whipped coconut cream on top of low-FODMAP desserts like baked goods or fresh fruit.
Creamy Potato Soup: Substitute dairy cream with coconut cream in a potato and leek soup recipe for a smooth and satisfying finish. Be sure to use the green part of the leek only.

Conclusion

For those needing a low FODMAP substitute for heavy whipping cream, canned full-fat coconut cream is a versatile and effective solution. Its ability to be whipped into a fluffy topping or used to thicken savory dishes makes it an indispensable pantry item for anyone following the diet. While lactose-free dairy options and small amounts of regular cream can also be viable for some, coconut cream offers a reliable, dairy-free path to maintaining the flavor and texture of your favorite recipes. Always remember to monitor serving sizes and listen to your body to find what works best for you on your FODMAP journey. For more guidance on cream and FODMAPs, consult resources like FODMAP Everyday.

Frequently Asked Questions

Heavy whipping cream is high in lactose, a type of FODMAP, when consumed in large quantities. However, due to its high fat content, small servings (around 2 tablespoons) are typically low in lactose and considered low FODMAP by Monash University.

To make whipped coconut cream, chill a can of full-fat coconut cream or coconut milk overnight. Scoop the hardened cream from the top into a chilled bowl, leaving the liquid behind. Beat with a mixer until fluffy, adding a low-FODMAP sweetener if desired.

A safe low FODMAP serving size for canned coconut cream is 1/4 cup or 60ml. At 1/2 cup (120ml), it contains moderate levels of the polyol sorbitol, so portion control is important.

Yes, but be sure to use full-fat canned coconut milk, not the light or refrigerated carton varieties. Chill the can overnight to separate the cream, as you would with coconut cream, but expect a slightly smaller yield of thick cream.

Cashews are high in FODMAPs (fructans and GOS), so cashew cream is generally not suitable for a low FODMAP diet, especially during the elimination phase. Coconut cream is a much safer option.

Check the ingredient list for high-FODMAP additives. For coconut cream, avoid products with added inulin or guar gum, which can be gut irritants. For lactose-free dairy cream, ensure the label explicitly states it is lactose-free and has no other high-FODMAP ingredients.

Coconut cream can be stirred directly into a sauce to add richness and thickness. To further thicken a sauce, you can create a slurry by mixing a small amount of cornstarch or arrowroot powder with cold water before stirring it into your hot sauce.