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Coconut Flour
Cocos nucifera flour
Grain-Free
Gluten-Free
Low FODMAP
Fine white coconut flour powder

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2-3 tablespoons per recipe

Safe Serving Size: Up to 1/4 cup per serving

Active Compounds: Contains minimal fermentable carbohydrates, primarily fiber

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic when consumed in recommended portions

Specific symptoms: May cause bloating if consumed in large amounts due to high fiber content

Typical reaction time frame: Usually within 2-4 hours if any reaction occurs

Individual variation: Tolerance varies based on individual fiber sensitivity

Safe Alternatives

almond flour

Almond flour

cassava flour

Cassava flour

tiger nut flour

Tiger nut flour

Substitution ratio: 1:1 replacement in most recipes, though may need additional liquid

Processing Effects

Grinding process removes most FODMAPs

Drying process reduces moisture and concentrates fiber

Stacking Considerations

Avoid combining with:

  • dried fruits
  • raisins
  • dates
  • figs

Safe complementary foods: Pairs well with other low FODMAP flours and most baking ingredients

Reintroduction Guidelines
  1. Start with 1 tablespoon (7g) in baked goods
  2. If tolerated, increase to 2 tablespoons after 24 hours
  3. Maximum recommended serving is 4 tablespoons (28g)

Signs of success: No digestive discomfort within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • gluten-free baked goods
  • paleo desserts
  • low-carb breading
  • grain-free pancakes

Alternative names: coconut powder, ground coconut, coco flour

Individual Variables

Factors affecting tolerance:

  • Total fiber intake for the day
  • Individual fiber tolerance
  • Hydration levels
  • Overall digestive health

Tip: Always ensure adequate water intake when consuming coconut flour due to its high fiber content