Coconut

Low FODMAP

By Michael EisenwasserUpdated October 6, 2026

Serving sizes

Coconut changes rating with portion size. These are the amounts tested in the literature behind our ratings.

About ¾ cup (80g) Low
Larger portions Moderate
Much larger portions High

Fructans Sorbitol

Fresh coconut flesh is Low FODMAP at about ¾ cup (80g), with Sorbitol and Fructans building at larger portions.

The fresh white flesh of a mature coconut is low at about ¾ cup (80g).
Sorbitol and Fructans build as the portion grows, so larger portions are moderate and much larger portions are high.
Dried shredded coconut is more concentrated, so measure it separately.

Use fresh coconut in modest pieces, and keep shredded coconut to a light sprinkle.

Why coconut is rated low

Coconut flesh is low FODMAP at about ¾ cup (80g), moderate at larger portions and high at much larger portions, and the FODMAPs that build with that climb are Fructans and Sorbitol. Dried shredded coconut follows the same pattern in a much smaller space, because drying packs the same flesh into less volume. The gap between low and high is short, which makes coconut a food to measure rather than pour. A scatter over a curry or a spoonful stirred through porridge sits comfortably in the low range, while a heap of toasted flakes or a coconut heavy dessert can reach high without looking like much.

What changes your risk

Serving size About ¾ cup (80g) is low, larger portions are moderate and much larger portions are high. The steps are small, so a generous extra spoonful matters.
Dried and shredded forms Drying removes water and concentrates everything left behind, so a cup measure of desiccated or flaked coconut carries far more than the same volume of fresh flesh. A small cup of dried coconut is already a much larger portion.
Sorbitol stacking across one meal Sorbitol adds up from several sources within a few hours. Coconut alongside avocado, stone fruit such as peach, plum or apricot, or anything sweetened with sorbitol, xylitol or maltitol including sugar free gum and mints, can push a meal over even when each item looked manageable.
Cooking does not help Toasting, baking or simmering coconut does not destroy Fructans or Sorbitol, so a toasted topping counts exactly the same as a raw one.
Sweets and desserts hide the amount Macaroons, coconut ice, granola clusters and coconut filled chocolate bars are built on concentrated coconut, and the portion is decided by the recipe rather than by you.

What else works

For extra crunch once you have used your coconut portion, pumpkin seeds, macadamias, walnuts, pecans and peanuts do the same job without adding to the coconut's load. For tropical sweetness in a fruit bowl or a dessert, pineapple, kiwi, oranges, strawberries, blueberries and raspberries carry the flavour. Do not solve a Sorbitol problem with another Sorbitol food, so avocado and stone fruit are not the answer here. Coconut milk, coconut cream and coconut oil are separate products with their own ratings, so do not assume they behave like the flesh.

How to keep it low

Measure the coconut rather than sprinkling from the packet: about ¾ cup (80g) per person, and noticeably less when it is dried and shredded. Toast the dried coconut in a dry pan until golden so a small amount carries more flavour. Buy the smallest bag that suits your cooking rather than the bulk pack, because the bulk pack is what turns a scattering into a heap. In curries, laksas and Thai dishes, add up what is in the bowl: shredded coconut through the sauce plus a coconut garnish plus a coconut dessert is three portions in one sitting. Spreading coconut across different meals rather than stacking it into one is the most useful habit.

Common questions

how much coconut is low fodmap

Coconut is low at about ¾ cup (80g). Larger portions are moderate and much larger portions are high. Dried shredded coconut is more concentrated, so it reaches the higher levels in a smaller volume.

is coconut high in sorbitol

Sorbitol and Fructans are the FODMAPs in coconut. About ¾ cup (80g) is low, and they build as the portion grows, so much larger portions are high.

is dried coconut worse than fresh

Drying concentrates the Fructans and Sorbitol, so dried shredded coconut climbs faster by volume than fresh flesh. Measure the dried form by the spoon rather than pouring it.

can i eat coconut on the elimination phase

Yes, within the low portion of about ¾ cup (80g), keeping dried shredded coconut to less than that. Keep other Sorbitol foods out of the same meal.

Learn more

Where this rating comes from

Coconut is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).

Feedback sent through the FODMAP Foods app has led to changes in this list.

See our full rating method →

Sources

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
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.
Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
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.