Coconut aminos in small amounts is generally considered low FODMAP, making it a popular soy sauce alternative for people following the low FODMAP diet. However, the answer depends on serving size and which brand you choose, because some products contain high-FODMAP ingredients like garlic.
Why Coconut Aminos Works on a Low FODMAP Diet
Coconut aminos is made from fermented coconut sap and sea salt. The raw sap itself contains about 13.5% carbohydrates, with its sugars split between sucrose (6.9%), fructose (3.5%), and glucose (2.5%). That sugar profile matters for FODMAP purposes: when fructose and glucose are present in roughly equal amounts, the fructose is less likely to cause trouble. Excess fructose, where fructose far exceeds glucose, is the FODMAP concern, and coconut sap doesn’t show that imbalance.
The fermentation process further reduces the sugar content, and because you’re using coconut aminos a tablespoon at a time rather than drinking it, the actual amount of fermentable sugars reaching your gut per serving is very small. At typical condiment portions of one to two tablespoons, the FODMAP load stays low for most people.
Serving Size Matters
Monash University, the research group behind the FODMAP diet, has not formally tested coconut aminos in their app as of now. That means there’s no official “green light” serving size the way there is for soy sauce or maple syrup. The low FODMAP community and many registered dietitians who specialize in IBS generally treat one tablespoon as a safe starting point during the elimination phase.
If you’re deep in the elimination phase and being cautious, stick to one tablespoon per meal and see how you respond. During the reintroduction phase, you can gradually increase and gauge your tolerance. Most people find that the small volumes used in cooking or as a dipping sauce don’t trigger symptoms.
Check the Label for Hidden FODMAPs
This is where things get tricky. Plain coconut aminos, with just coconut sap and sea salt, is straightforward. But many brands sell flavored versions, and those can contain high-FODMAP ingredients. Coconut Secret, for example, makes a Garlic Coconut Aminos that includes organic garlic alongside ginger and cayenne pepper. Garlic is one of the highest-FODMAP foods, packed with fructans, and even small amounts can trigger symptoms in sensitive individuals.
Other brands may list “natural flavors” on the label, which can sometimes include garlic or onion extracts without specifying them individually. When shopping for coconut aminos during the elimination phase, look for products with the shortest ingredient list: coconut sap (or coconut tree sap, coconut nectar) and sea salt. Nothing else. If the label mentions garlic, onion, “spices,” or “natural flavors,” skip it or contact the manufacturer to ask what’s included.
How It Compares to Soy Sauce
Regular soy sauce is also low FODMAP at one tablespoon, so from a FODMAP standpoint alone, both options work. The reasons people choose coconut aminos over soy sauce usually come down to other dietary needs. A tablespoon of soy sauce contains about 878 mg of sodium, while the same amount of coconut aminos has roughly 198 mg. That’s a significant difference if you’re watching salt intake. Coconut aminos is also naturally gluten-free, since it’s made from coconut sap rather than fermented wheat and soybeans, which matters if you’re managing celiac disease or gluten sensitivity alongside IBS.
The flavor is slightly different. Coconut aminos tastes milder and a touch sweeter than soy sauce, with less of that sharp, salty punch. You may need to use a bit more to get the same depth of flavor in stir-fries or marinades, which is worth keeping in mind from a FODMAP perspective. Two tablespoons is still a modest amount of fermentable sugars, but if you’re highly sensitive, it’s better to increase gradually rather than doubling your portion right away.
Tips for Using Coconut Aminos on Low FODMAP
- Plain varieties only during elimination. Save the garlic or teriyaki flavored versions for after you’ve completed reintroduction and know your tolerance levels.
- Use garlic-infused oil instead. If you want that garlic flavor in a stir-fry, pair plain coconut aminos with garlic-infused olive oil. The fructans in garlic don’t dissolve into oil, so infused oils are low FODMAP.
- Measure your portions. It’s easy to pour freely from the bottle. A tablespoon is less than you might think, so measure until you get a feel for it.
- Store it properly. Coconut aminos has less salt than soy sauce, which means it has less natural preservation. Refrigerate after opening to maintain freshness and prevent any changes in flavor or composition.