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FODMAP Life Blog

The FODMAP Content of Coconut Water

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As with any product that suddenly becomes popular, coconut water has received both positive and negative press.  For me, coconut water has been a great way to rehydrate after a workout, a healing massage or after hours in the sun.  I give it a big thumbs up, and for those following the Low Fodmap Diet, you CAN drink coconut water but you have to be wary of the serving size.

coconut waterBENEFITS OF COCONUT WATER

  • Coconut water has less sugar than fruit juices
  • It contains minerals such as potassium, sodium, magnesium and calcium
  • It contains easily digested carbohydrates (sugar and electrolytes)
  • It has fewer calories, less sodium, and more potassium than a sports drink.

FODMAPS & COCONUT WATER

According to testing (May 2014) by the Translational Nutrition research group of Monash University, a standard serving size of 250 ml (8.45 fluid oz), is high in FODMAPs.  This serving size contains high amounts of the Polyol- sorbitol and moderate amounts of the Oligos-fructans.  It is recommended that you AVOID drinking this much.  A serving size with LOW FODMAPs is 100 ml (3.4 fluid oz) is recommended as it is low in oligosaccharides, excess fructose, polyols and lactose.

As you can see by the by the containers in the photo above, the serving sizes are too big.  There are smaller bottles/containers of coconut water available at your local supermarket, but just be sure to measure out 3.4 fluid oz. in order to avoid having any symptoms.  I like to add water with my coconut water to add a bit more hydration and trick myself into feeling I’m drinking more coconut water!

MORE TIPS

“It’s important to read the label for added sugars,” says Stacy Rothschild, MPH, RD, dietitian and founder of New Leaf Nutrition in Paramus, New Jersey. “Choose the unflavored, natural varieties; otherwise, you might be consuming all that added sugar that you would get from fruit juice or a soda.”

Barbara Mendez, RPh, MS, a NYC-based nutritionist and registered pharmacist says: “Fresh coconut water has not been pasteurized, therefore it contains enzymes that help to detoxify and repair the body,” she explains. Most of what you’ll find in stores is pasteurized or from concentrate. Healthy Or Hype? The Skinny On Coconut Water

 

Other resources: WebMD // Huffington Post UK

 

2 Comments

  1. hawthornmeadows

    Within 3 minutes of drinking a huge glass of yummy coconut water, I was running for the loo. I have been seriously avoiding it since then, but I’ll try it again according to the Monash U. guidelines. Thanks.

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