ARE COCONUT PRODUCT LOW FODMAP?

According to Monash University, desiccated coconut is low FODMAP in 1/2 cup serves, however large serves of 3/4 cup contain moderate to high levels of polyols. This means if you are in the first stage of the low FODMAP diet, limit yourself to a 1/2 cup serve or less of desiccated coconut in any one sitting. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them. Symptoms include: Cramping. Diarrhea. Food is a common trigger of digestive issues. In particular, foods that are high in fermentable carbs can cause symptoms like gas, bloating and stomach pain. A group of these carbs is known as FODMAPs, and foods can be classified as either high or low in these carbs. Restricting high-FODMAP foods can provide remarkable relief of gut symptoms, particularly in people with irritable bowel syndrome (IBS). What Does High-FODMAP Actually Mean?. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are the scientific names for carbs that may cause digestive issues. A food is categorized as high-FODMAP according to predefined cut-off levels. Published cut-off levels suggest that a high-FODMAP food contains more than one of the following carbs, known as  Oligosaccharides: 0.3 grams of either fructans or galacto-oligosaccharides (GOS), Disaccharides: 4.0 grams of lactose, Monosaccharides: 0.2 grams more fructose than glucose, Polyols: 0.3 grams of either mannitol or sorbitol. It’s also important to be aware that not everyone should avoid FODMAPs. In fact, FODMAPs are beneficial for most people. This article in "Anim Agriculture Technology" blog will discussed about the report regarding the study on are coconut product low in FODMAP and good for health.

Coconuts have long been the mainstay of the diets of people who live in tropical areas and now they have become a hot new food craze. This is due to the purported health benefits given to coconut in its many forms. People are now eating more coconut itself, as well as stocking their kitchens with coconut oil, milk, and water. If you have IBS, you may be wary of foods that are a little more exotic than the foods you grew up with. Take a look at which coconut products might be beneficial to add to your IBS diet, and which products you should probably avoid. One measure of whether a food is friendly or not for an IBS diet is whether it is high or low in FODMAPs, which are fermentable sugars and alcohols. Coconut products vary in this. A diet low in FODMAPs is considered by some to be a strategy for reducing IBS symptoms. Dried, shredded coconut is often added to baked goods, candies, and other sweet treats to give them the unique flavor of coconut. People seem to either love the taste of coconut or hate it. If you are a coconut lover, read on to see if it is okay to be enjoying shredded coconut on a regular basis. For health benefits, shredded coconut is considered to be a good source of the following nutrients. The dietary fiber contain high Phosphorus and Potassium. The uses of shredded coconut can be enjoyed in many ways. Just be sure to buy the unsweetened variety so as to avoid consuming excessive amounts of sugar and add to smoothies, sprinkle on fruits or vegetables or used in baking. For the effect on IBS as the the researchers at Monash University in Australia have done research on the amounts of FODMAPs in the various coconut products. Here is what they found regarding dried, shredded coconut therefore 1/4 cup serving is considered low in FODMAPs, 1/2 cup serving is high in polyols, one of the types of FODMAPs. This means that you should be able to enjoy eating shredded coconut in lower amounts without worrying that it will worsen your IBS symptoms. If you are not sensitive to polyols, you may not have to worry about portion size at all. At lower amounts, shredded coconut appears to offer the benefit of IBS-friendly dietary fiber without the worry of IBS-unfriendly FODMAPs. If you are a coconut fan, feel free to sprinkle away!.

Thanks.

By,

M Anim,

Melaka City,

Melaka,

Malaysia.

(December 2020).