Coconut seems to be a fruit that many of us can’t get enough of because it just tastes so good!  The great news if you are following the low-FODMAP diet, is that you can enjoy different forms of coconut, but you just need to know which forms and amounts are low-FODMAP and which are high-FODMAP.  Take a look at this infographic to see what I mean and then read below for more tips and ideas for ways to cook and bake with coconut:

low fodmap coconut

As you can see from the infographic above, there are many ways that you can enjoy coconut!  Here are the low-FODMAP ways I like to enjoy coconut:

  • Shredded and unsweetened coconut:
    • On top of strawberry lactose-free yogurt
    • 2 tablespoons unsweetened and shredded coconut on top of warm quinoa flakes with 10 blueberries, lactose-free milk or other low-FODMAP milk
    • 2 tablespoons unsweetened and shredded coconut mixed in with oatmeal (quick, dry serving 1/4 cup or rolled oats 1/2 cup), lactose-free milk, 5 chopped strawberries + maple syrup
    • Low-FODMAP Chocolate Coconut Balls
    • Mixed in with gluten-free panko bread crumbs for a nice coating over chicken cutlets or shrimp
    • Mixed into a smoothie or topped on a smoothie bowl
      • Low-FODMAP Smoothie recipe – Jay Robb Unflavored Egg White Protein Powder +  2 tablespoons unsweetened and shredded coconut + 1/2 frozen ripe medium banana + 2 teaspoons cacao powder + 1/2 tablespoon chia seeds + 3/4 cup lactose-free milk + 1/2 cup ice
    • Mixed in with low-FODMAP granola
    • Used in “nice cream” – blend until smooth – 1/2 frozen ripe medium banana + 1/4 cup unsweetened and shredded coconut + dash cinnamon
    • Added to a tropical salad – 1/2 cup chopped papaya + 1/8 cup unsweetened and shredded coconut + diced chicken + romaine + 5 macadamia nuts + olive oil & lime juice
    • Chewy Coconut Cookies  – be sure to swap out all-purpose flour and use gluten-free and low-FODMAP flour.  I use Bob’s Red Mill 1 to 1 often!
  • Coconut Butter:
    • Used to make chocolate coconut truffles
    • Used to make a creamy soup
    • Used in place of butter in a low-FODMAP curry dish, or other sauce
    • Drizzle melted coconut butter on fresh fruit
    • Drizzle melted coconut butter on popcorn
    • Used as a dairy-free coffee creamer
  • Coconut Milk
    • Use in this low-FODMAP chia pudding recipe – 1/4 cup chia seeds + 1 cup light coconut milk + 1/2 tablespoon maple syrup.  Mix chia seeds, coconut milk, and maple syrup together in a small bowl or glass mason jar.  Place in refrigerator.  Stir every 20 minutes for the first hour, then let set in refrigerator overnight.  Top with low-FODMAP fruit.
    • 3 Ingredient Dairy-Free Fudge by The Pretty Bee – yum!
    • Use the cream from a can of coconut milk in this delicious recipe Low-FODMAP Creamy Carrot Soup
    • Coconut Tapioca Pudding with Smoked Sesame Seedsbe sure to swap agave syrup for maple syrup!
  • Coconut Water