Is Coconut a Low-FODMAP Food?

Coconut Oil

The increasing popularity of coconut oil is due in part to a growing awareness that fats are not as bad for us as was previously thought. It is now believed that healthy sources of dietary fat are essential for our overall health. In moderation, coconut oil is seen as a “healthy fat.”

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If you purchase coconut oil, one of the first things that you may notice is that its form changes depending on room temperature. When stored in a cool room, coconut oil is firm like shortening. If the room warms, coconut oil will turn liquid. Whenever possible buy extra virgin coconut oil.

Health Benefits

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Ask an alternative health practitioner about the health benefits of coconut oil and then be prepared for a long list. The list will likely focus on coconut oil having anti-cancer, anti-dementia, antibiotic, antiviral, and other properties. However, there is little to no clinical research to date to back up most of these claims.

One area where firmer conclusions can be made about coconut oil is in the area of cardiovascular health. Although coconut oil is classified as saturated fat, it is high in lauric acid, which is thought to have a beneficial effect on HDL cholesterol that’s the good one.

Uses

Coconut oil is a good choice for sàute dishes due to its high smoke point. This means that it is preferable to other oils when cooking at a higher heat to avoid the unpleasant flavor (and health risks) associated with the point that the oil starts to smoke. In addition to using coconut oil for sàuteing, you can add it to:

• Any recipe that calls for cooking oil
• Coffee or tea
• Smoothies

The Effect on IBS

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According to the Monash University researchers, a serving size of 1 tablespoon of coconut oil is considered low-FODMAP. Since coconut oil is a fat and not a carbohydrate, there should be no concerns about FODMAP content at any size.

However, too much fat can strengthen intestinal contractions, which is not something you want when you have IBS.

Some people say they get constipation relief by ingesting coconut oil on a daily basis. However, there is no research to support or contradict this.

Coconut oil appears to be a good source of healthy fat that in moderation should not make your IBS worse.

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