Coconut Mango Yogurt Jar (FODMAP Elimination Phase Friendly)
Coconut Mango Yogurt Jar (FODMAP Elimination Phase Friendly)
This Coconut Mango Yogurt Jar is a light, creamy snack or breakfast that fits perfectly within the elimination phase of the FODMAP diet. It takes less than 5 minutes to prep, and every ingredient is carefully chosen to stay within low FODMAP limits based on the Monash University guidelines.
Easy
Elimination
25 min
Vegetarian
Ingredients (1 Serving)
1/2 cup plain coconut yogurt ✔ Use a brand with no added inulin, chicory root, or high-FODMAP fibers. Check the label carefully. Avoid any with added sweeteners like honey or agave.
1/4 cup ripe mango (40g max) ✔ Mango is only low FODMAP up to 40g. Use a kitchen scale and don’t go over the limit — it adds flavor and natural sweetness.
1 tsp unsweetened shredded coconut (optional) ✔ Adds texture and flavor, safe up to 15g per serving.
1/2 tsp lime zest (optional) ✔ For brightness and flavor — safe and well tolerated.
1 tsp pure maple syrup (optional) ✔ Maple syrup is low FODMAP up to 1 tbsp. Optional, depending on how sweet your yogurt is.
Chop your mango Measure 40g of ripe mango — no more — and cut into small cubes.
Layer the jar Add half the coconut yogurt to a jar or small bowl. Spoon in half the chopped mango. Repeat the layers.
Top with extras (optional) Sprinkle with lime zest, shredded coconut, and maple syrup if desired. Serve immediately or chill briefly before eating.
🧠 Why This Recipe Works During the Elimination Phase
Every ingredient stays within the low FODMAP serving range:
Coconut yogurt (only if it's plain and clean — no hidden high FODMAP fibers or sugars)
Mango (limited to 40g)
No dairy, no lactose, no high-fructose ingredients
This recipe works great when you’re craving something creamy and fruity, but still need to be strict with your ingredients. It’s also easy to batch prep for 2–3 days (just store mango separately to avoid sogginess).
⚠️ What to Watch Out For
Check your yogurt label — many coconut yogurts contain inulin, chicory, or “added fiber” that will cause symptoms.
Do not exceed 40g mango — even a little extra can push it into high FODMAP territory.
Avoid granola or toppings unless certified low FODMAP
🧾 Optional Add-Ins (All Still FODMAP-Safe)
1 tbsp chia seeds to make it more filling
1 tbsp pumpkin seeds for added crunch and healthy fats
A few blueberries (up to 40g) for more variety without breaking the rules
This Coconut Mango Yogurt Jar is one of those elimination-phase recipes that feels like normal food — simple, nourishing, and refreshing. It’s perfect for those days when you want something easy that still feels enjoyable and safe for your gut.
Last updated:
April 8, 2025
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