Is coconut butter high in fodmaps?

FODMAPs status

Moderate

Find out whether coconut butter is high or low in fodmaps, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.

Related checkers

Compare coconut butter across criteria

HistamineSafe Histamine LiberatorsLow FructansLow GOSSafe FructoseLow PolyolsModerate

Sensitivity notes

Why fodmaps food checker matters

FODMAPs are fermentable carbohydrates that can cause digestive distress in sensitive individuals. They include fructose, lactose, fructans, galactans, and polyols. These sugars are poorly absorbed in the small intestine and ferment in the colon, potentially causing bloating, gas, and discomfort.

Start with a 2-6 week elimination phase, removing all high-FODMAP foods
Keep a detailed food and symptom diary to track your reactions
Reintroduce one FODMAP group at a time to identify your specific triggers

Triggers

HistamineSafe

Histamine LiberatorsLow

FODMAPsModerate

FructansLow

GOSSafe

FructoseLow

PolyolsModerate

GlutenSafe

LactoseSafe

Dairy ProteinsSafe

NightshadesSafe

SalicylatesLow

OxalatesModerate

NickelModerate

SulfitesSafe

NitritesSafe

GlutamatesSafe

TyramineSafe

CaffeineSafe

LectinSafe

Low FermentationModerate

Diets

GlutenFit

InflammationFit

VeganFit

VegetarianFit

Paleo AIPFit

MediterraneanAvoid

DASH DietAvoid

EoE CompatibleFit

FODMAPsAvoid

Low FermentationAvoid

Priority ingredient notes

Serving size, prep, and portion notes for coconut butter

Coconut butter is whole coconut flesh ground to a paste, so unlike coconut oil it keeps the fibre and the sugar alcohols that come with the flesh. That is why it grades a moderate C for FODMAPs overall and specifically for polyols, plus moderate C marks for oxalate, nickel and fermentation load in SIBO. It is clean on histamine content, gluten, lactose, dairy protein, sulfites, nitrites and glutamates, and it is one of the few spreads that stays AIP compliant. Portion, not chemistry, is the usual problem.

Watch for

Polyols at C is the headline. The sorbitol in coconut flesh pulls water into the bowel, so a couple of teaspoons stirred into something is a different event from eating it by the spoon out of the jar. / Moderate on total FODMAPs (C) and on fermentation load for SIBO (C), because the fibre travels with the fat. Coconut oil, which is fat only, grades better on both. / Moderate oxalate and nickel (both C). Neither is dramatic alone, but coconut butter is calorie dense and very easy to eat in quantity, which is exactly how a moderate grade becomes a real dose. / Read the label carefully. Coconut butter, coconut manna and creamed coconut are the same ground-flesh product, while coconut oil, coconut milk and coconut cream are separate entries here and grade differently. / Dense in saturated fat, hence the B grades for the DASH and Mediterranean patterns. That is a dietary-fit note, not a sensitivity trigger.

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