Is Coconut Milk Low FODMAP? What You Need to Know Before Pouring
Let’s break it down so you know what to look for (and what to avoid) the next time you’re scanning the milk aisle.
The Different Types of Coconut Milk
Before we get into the FODMAP content, it’s important to understand that there are two main types of coconut milk, and they’re treated very differently on the low FODMAP diet:
- Canned coconut milk – This is the thick, creamy kind often used in cooking (curries, soups, sauces). It usually contains coconut extract and water, and sometimes thickeners like guar gum.
- Carton coconut milk – This is the drinkable kind sold in tetra packs or cartons, typically used as a dairy milk alternative. It’s much more diluted and often includes additives, stabilizers, or sweeteners.
Both types come with different FODMAP rules—so let’s dive in.
Is Canned Coconut Milk Low FODMAP?
According to Monash University, canned coconut milk can be low FODMAP in small portions. Specifically, a 1/4 cup (60ml) serving is considered low FODMAP. However, anything over 1/2 cup (120ml) starts to creep into high FODMAP territory due to the sorbitol content—a polyol that can cause digestive distress in sensitive individuals.
Pro tip: Shake the can well before measuring, since the fat and liquid tend to separate. And always check the label—some brands add high FODMAP ingredients like inulin (chicory root), which you’ll want to avoid.
What About Carton Coconut Milk?
This one’s a little more complicated. Many carton-style coconut milks are not low FODMAP due to the added ingredients. Some include:
- Fructose or high-fructose corn syrup
- Inulin (chicory root)
- Sugar alcohols like sorbitol or xylitol
Even if the actual coconut content is low, those added FODMAPs can cause issues. That said, there are some low FODMAP-friendly brands out there, especially those made specifically for sensitive digestion. Look for unsweetened versions with minimal ingredients—and always double-check labels.
Monash has tested a few carton coconut milks that are low FODMAP in 1/2 to 1 cup servings, but these vary by country and brand, so use caution.
Coconut Cream: Is It Low FODMAP?
Coconut cream is even thicker and higher in fat than canned coconut milk. It’s more concentrated, which means it contains more FODMAPs per volume. Monash hasn’t published exact data for coconut cream, but given its richness, it’s best avoided during the elimination phase unless you're using just a tiny amount.
Low FODMAP Coconut Milk Brands to Try
Here are a few coconut milks that are often well-tolerated (but always check the label yourself):
- Ayam Brand (canned, no additives)
- So Delicious Organic Unsweetened Coconut Milk (carton – U.S.)
- Kara Coconut Milk (varies by region)
When in doubt, reach out to the manufacturer or look for certifications from Monash University.
Final Thoughts: Can You Have Coconut Milk on a Low FODMAP Diet?
Yes—but be picky. The type and serving size matter a lot. Stick to 1/4 cup of canned coconut milk or carefully chosen unsweetened carton options for the safest results. Avoid anything with added sweeteners, gums, or fibers that could bump up the FODMAP load.
Once you move into the reintroduction phase, you can experiment with larger servings or other varieties—but start small and keep track of how your body reacts.
