Coconut Water Fodmap Diet

In small quantities 100ml coconut water is a low fodmap option.

Coconut water fodmap diet. 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. Today s tuesday tip is about coconut. Let s get to the good news first. Here are the coconut products that you can incorporate into your diet many of them even during the elimination phase.

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. 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. Use in place of water in a smoothie and use a 1 2 serving of another low fodmap fruit. 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.

So here s the scoop about coconut for low fodmap diet followers. Coconut water is marketed as a natural sports drink. Serving contains higher amounts of the fodmaps oligos and polyols. Coconut water is coconut safe on the low fodmap diet.

Coconut water infused with low fodmap fruit. The effect on ibs. Serving is considered low fodmap. Low fodmap coconut products.

I sourced this information from monash university so it is highly credible. November 6 2014 september 4 2015 sacha walsh 26 comments. Early fodmap research papers listed coconut milk as high fodmap but more recent food analysis has yielded different results. For me coconut water has been a great way to rehydrate after a workout a healing massage or after hours in the sun.

Some of them are high fodmap and some of them are low fodmap. Unlike coconut oil coconut water contains fodmaps. According to monash university. Coconut water can be drunk straight or added to smoothies.

There are other forms of coconut as well as fresh and dairy products. 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. 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.

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. 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.