FODMAP food guide
Is desiccated coconut low FODMAP?
FODMAP score
45
Moderate
In small portions — Desiccated Coconut is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1/2 cup loosely packed (30 g)
Becomes high FODMAP at
1 cup (60 g) or more
Dried coconut hits its limit at far less weight than fresh flesh; sweetened shreds pack more per bite.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores desiccated coconut at a serving of 1/2 cup loosely packed (30 g); at 1 cup (60 g) or more it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Sorbitol
Drying concentrates the sugars, so dried coconut reaches its limit at a far smaller weight than fresh flesh. Figures are for unsweetened shreds — sweetened varieties pack more per bite, and baked goods can hide a full serve per slice.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.