Is coconut milk low FODMAP?

It depends on the kind and the serve. Monash University rates unsweetened UHT coconut milk, the kind sold as a drink in long-life cartons, low FODMAP at ¾ cup and moderate at 1 cup (250ml). The Monash articles cited here give no serve for canned coconut milk or coconut cream; the Monash FODMAP app may, so check it there. Coconut yoghurt is low FODMAP in a standard serve.

The UHT coconut milk and coconut yoghurt ratings are those Monash published in February 2024, in Low FODMAP Dairy Alternatives: Milk & Yoghurt Guide. The Monash FODMAP app holds Monash's current serves, so check the app before relying on a number here. This page is general information, not dietary advice.

The 2018 coconut yoghurt rating is from Monash's research on plant-based foods, and the coconut water serve from Debunking the myth behind superfoods.

Why the serve size matters for coconut milk

Monash uses UHT coconut milk as its example of why to check the serve in the Monash FODMAP app: the same milk is low FODMAP at ¾ cup but moderate at 1 cup. Its earlier post on milk alternatives, from January 2016, lists "Coconut UHT milk (small serves)" among the low FODMAP milk alternatives.

Is UHT coconut milk low FODMAP?

Yes, up to ¾ cup: Monash rates unsweetened UHT coconut milk low at that serve and moderate at 1 cup (250ml). The rating is for unsweetened milk; the Monash articles cited here don't rate sweetened or flavoured coconut milk drinks. Monash's 2024 post also notes that "some fibre-added products may have inulin (a type of fructan), chicory root fibre or GOS added as a prebiotic fibre", so read the ingredient list.

Is canned coconut milk low FODMAP?

The Monash articles cited here give no serve for canned coconut milk; the Monash FODMAP app may, so check it there. Some products add inulin, a fructan. Monash's vegan coconut and pumpkin curry recipe (December 2019) advises: "Buy tinned coconut milk and check for high FODMAP ingredients like inulin."

Is coconut cream low FODMAP?

The Monash articles cited here give no serve for coconut cream, so we don't list any; the Monash FODMAP app may, so check it there.

Is coconut yoghurt low FODMAP?

Yes, in a standard serve. In Monash's words, "We tested coconut yoghurt and soy yoghurt and found that a standard serve of each are low and high FODMAP, respectively." Its 2018 research on plant-based foods also rated coconut yoghurt low in 1 serve.

Is coconut water low FODMAP?

In a small glass. Monash wrote in 2015 that "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."

Before you buy

• Look for a Monash University or FODMAP Friendly logo on the pack.
• Check the serve size printed with the logo: a larger serve may not be low FODMAP.
• Read the ingredient list for garlic, onion, inulin, honey and polyol sweeteners (420, 421, 953, 965, 967).

The ingredients to watch come from Monash University's guide to reading labels. None of the products listed on this page is in Coles' FODMAP Friendly aisle, and we haven't tested any of them. Names, links and stockists come from this week's prices.

For other milks in coffee, see is coffee low FODMAP?, and for both certification logos, the low FODMAP shopping guide.

This page is general information, not medical or dietary advice. An Accredited Practising Dietitian who knows the low FODMAP diet can work out which milks and yoghurts suit you; Dietitians Australia has a directory to find one.