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Coconut Flour

High FODMAP

Tested serving

  • Serving (100g) High
Excess Fructose Fructans Sorbitol

Coconut flour is High FODMAP at a cup of flour (100g), from its Fructans, Excess Fructose and Sorbitol.

  • Coconut flour is high at a cup of flour (100g), the kind of amount a baking recipe calls for.
  • Drying concentrates the coconut, so Fructans, Excess Fructose and Sorbitol all add up in the flour.
  • What you eat is your share of the batch, so the slice size matters as much as the recipe.

Use it sparingly in a blend with a naturally gluten-free flour like rice flour rather than as the main flour.

Related foods

Other grains & starches rated for FODMAP content.

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What Are FODMAPs? A Plain-English Guide Low FODMAP Elimination Phase: A Week-by-Week Guide FODMAP Stacking: Why You Reacted to 'Safe' Foods How to Read Food Labels on Low FODMAP

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

References

  1. Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
  2. Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
  3. Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
  4. Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
  5. FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.

Last reviewed September 22, 2026.