Many people with IBS are unable to tolerate dairy. A low FODMAP diet limits or restricts lactose but presents the problem of what to substitute for dairy milk in your normal daily diet. Coconut milk is one dairy milk alternative, but is coconut milk low FODMAP and suitable for IBS?
Coconut Milk is Low FODMAP…usually
Coconut milk is a non-dairy milk alternative that’s made from the flesh of a coconut. In pure coconut milk, the only ingredient that’s added to the coconut is water. The flesh of the coconut is ground and combined with the water. It’s then pressed to separate out the solids. The result is a mixture of coconut milk and coconut cream, which has a higher fat content and separates from the milk.
Fresh coconut is a low FODMAP food in a ¾ cup serving. According to Monash University, pure coconut milk, where coconut and water are the only ingredients, is low FODMAP in a ½ cup serving.
When choosing low FODMAP coconut milk, it’s important to read the labels and to be able to identify which coconut milk products are low FODMAP and which are not.
If you’re using canned coconut milk, as the type typically found in the Asian or world-cuisine section of your grocery store, it’s best to consume a smaller ¼ cup portion. This is because larger portions, especially those that exceed the recommended ½ cup portion for regular coconut milk, have higher levels of sorbitol, which can cause issues for people with IBS.
When choosing coconut milk, you also want to make sure that you’re staying away from any sweeteners that aren’t approved for the FODMAP diet. Inulin, a substance that is a group of polysaccharides often extracted from chicory, is added to some brands of coconut milk.
FAQs
Is coconut milk bad for IBS?
Monash University has tested pure coconut milk and has determined that in small portions of ½ cup or less, coconut milk is a low FODMAP milk alternative and suitable for IBS patients. Of course, each person is different. If you find that you have trouble digesting coconut milk, then it should be avoided.
Can coconut milk upset your stomach?
People who have an upset stomach after consuming coconut milk are typically reacting to the higher fat content, especially if the product contains a blend of coconut milk and coconut cream. People who experience an upset stomach when consuming higher fat foods may want to find another low FODMAP milk alternative.
What milk is best for IBS?
The best milk for IBS is one that is lactose-free. People with IBS can often tolerate lactose-free dairy milk, where the lactose has been removed. Plant-based milk, like coconut, almond, or hemp milk, is good for IBS as long as it doesn’t contain any added irritating ingredients.
Is coconut cream low FODMAP?
Coconut cream is essentially the same product as coconut milk but with higher fat content. It is suggested that coconut cream is low FODMAP in a serving size of ¼ cup. It’s less common to see non-FODMAP friendly additives in coconut cream than it is in coconut milk, but you should still always check the label.
Bottom Line
To answer the question of is coconut milk low FODMAP, the answer is yes, unless non-FODMAP friendly ingredients have been added. Coconut milk works well in place of dairy milk, creamy, in some baked goods, and is a great milk alternative for those following the low-FODMAP diet.