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:
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 Seeds – be sure to swap agave syrup for maple syrup!
- Coconut Water
- Use in place of water in a smoothie and use a 1/2 serving of another low-FODMAP fruit
- Coconut Water Vinaigrette – 1/4 cup coconut water + 2 tablespoons fresh lemon juice + 2 tablespoons olive oil + salt and pepper to taste
- Coconut Water Infused with Low-FODMAP Fruit
- Amy and Brian’s Coconut Water and Low-FODMAP Coconut Cream Papaya Popsicles (below)
Looking for help on the low-FODMAP diet? Ask me about my nutritional coaching services by contacting me here.
Be good to yourself and your gut!
Colleen FrancioliCertified Nutritionist Consultant