← Back to FODMAP Index
Coconut Oil
Cocos nucifera oil
Low FODMAP
Pure Fat
Heat Stable
Pure coconut oil in glass jar

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 tablespoon

Safe Serving Size: 2-3 tablespoons

Active Compounds: Medium-chain triglycerides (MCTs), lauric acid

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: No

Specific symptoms: Generally well-tolerated

Typical reaction time frame: Immediate to 2 hours

Individual variation: Some may experience mild digestive discomfort if consumed in large amounts

Safe Alternatives

olive oil

Olive oil

avocado oil

Avocado oil

MCT oil

MCT oil

Substitution ratio: 1:1

Processing Effects

Heat stable up to 350°F/175°C

Solid at room temperature

Refined versions have less coconut flavor

Stacking Considerations

Avoid combining with:

    Safe complementary foods: Safe to combine with all low FODMAP foods

    Reintroduction Guidelines
    1. No reintroduction needed as it is naturally low FODMAP

    Signs of success: No digestive symptoms when consuming normal portions

    Hidden Sources

    Common products containing garlic:

    • baked goods
    • dairy-free ice cream
    • vegan butter substitutes
    • protein bars

    Alternative names: coconut fat, copra oil, MCT oil (partial)

    Individual Variables

    Factors affecting tolerance:

    • Overall fat tolerance
    • Portion size
    • Temperature of consumption
    • Individual digestive sensitivity

    Tip: Start with small amounts if you're new to coconut oil, especially if you have fat sensitivity