Fluffy Low-FODMAP Coconut Rice Recipe; Gluten-free, Vegan | Dr. Rachel Pauls (2024)

FAQs

Why is coconut water not low in FODMAP? ›

A small (100ml) serve of coconut water should be tolerated on a low FODMAP diet, however larger serves (>250ml) contain levels of fructans and sorbitol that may trigger symptoms.

Monash University reports that the FODMAP content of fresh coconut is low in servings up to 64g (2). This means enjoying coconut as part of your low FODMAP meals and snacks is possible. However, be aware that moderate amounts of the polyol sorbitol exist in larger serving sizes and this would exceed the guidelines.

Yes, puffed rice is considered low FODMAP and is generally well-tolerated by individuals following a low FODMAP diet. The manufacturing process of puffed rice removes much of the FODMAP content, making it a suitable choice for those with FODMAP sensitivities.

While coconut can offer benefits to IBS sufferers, it's important to note that individual responses can vary. Some individuals may find that coconut exacerbates their symptoms, such as bloating or diarrhea. As with any dietary changes, it is recommended to introduce coconut gradually and monitor your body's response.

Coconut water is a natural laxative, therefore, drinking too much might be harmful to your health. Those with irritable bowel syndrome should avoid drinking too much coconut water, she suggested. Agreed Puri and said, “Excessive consumption may also lead to stomach upset and bloating in few people.

If you drink too much of it at one time, the minerals or fiber in it could upset your stomach. However, most people tolerate coconut water well, so if you have only had one instance of an upset stomach following the ingestion of coconut water, you should consider what else could have caused your symptoms.

Is it Low FODMAP? Yes! We believe this product is Low FODMAP at 1 serving as there are no moderate or high FODMAP ingredients listed on the label.

To create a FODMAP safe, homemade hummus we need to use well-rinsed, canned chickpeas which have a low FODMAP serving size of ¼ cup or 42g. The easiest way to keep your portion low FODMAP is to use no more than 42g of chickpeas per serving and multiply this by how many portions you would like to make.

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

What is the biggest trigger for IBS? ›

The amount of fructose is minimal. But do check the label, and think about keeping your intake to about 200ml (a small cup).

Effects of too much coconut water

What's more, coconut water is high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which are short-chain carbohydrates that can draw water into the intestines and cause digestive issues like diarrhea in some people ( 7 ).

Coconut water is generally well-tolerated and unlikely to cause gas. In fact, its natural properties may help soothe the digestive system and alleviate symptoms of gas or bloating for some individuals.

This product has 5 ingredients that may be high FODMAP.