Bloated from coconut flour?

Answered on June 16, 2016
Created March 01, 2012 at 7:51 AM

Do you get bloated from coconut flour?



on March 02, 2012
at 10:23 AM

Do you have the same reaction to actual coconut? i.e. you crack open a coconut and eat the inside? (Some people do have allergies to coconuts, so by trying actual coconut you'll know by elimination if it's the flour, the coconut, or some other ingredient that was baked/cooked with the coconut flour - maybe eggs, for example, in the baking process.)



on March 02, 2012
at 03:21 AM

Unfortunately in early Paleo - not so much any more. Perhaps gut dysbiosis was resolved?



on March 01, 2012
at 03:30 PM

Yes, google FODMAPS.



on March 01, 2012
at 03:14 PM

Yep, mad bloat.



on March 01, 2012
at 08:58 AM

Absolutely. It's not uncommon, either, from what I hear/read.



on March 01, 2012
at 08:02 AM

If I eat a lot, absolutely. It's got quite the fiber load.

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5 Answers

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on March 01, 2012
at 12:22 PM


The one time I tried it, it felt like I had a brick in my stomach.

That's not surprising at all, since coconut flour is dried up, pulverized defatted coconut, thus almost pure fiber. (2 tablespoons contain 9 grams fiber). Furthermore, the fiber is mostly insoluble (93%), which can be problematic since it passes through the digestive tract intact and hence 'bulks up' the stool; its one of the cited problems with unrefined grains, and one of the reasons why people with IBS and other digestive issues are often told to favour, say, polished white rice over brown rice if they wish to consume it.

It might also present an issue to people with severe fructose malabsorbtion - coconut flour has negligible amounts of fructose but it may be enough to cause problems for very sensitive people.

I generally wouldn't recommend using it. It's hyper-processed and has very little nutrition compared to whole coconut. If you're into "paleo" baked goods, consider using creamed coconut/coconut 'manna' which is less processed, more nutritious and not as dense; it will also give a more moist result whereas coconut flour is often described as being too dry. And it works very well in thickening sauces, and dishes such as thai curries/soups.




on March 01, 2012
at 08:29 AM

You might want to get checked for fructose intolerance. I have a friend that is fructose intolerant and any form of coconut does that to her. Good luck!



on March 01, 2012
at 03:30 PM

Yes, google FODMAPS.


on June 16, 2016
at 07:11 AM

So I have SEVERE reactions to eating even the smallest amount of coconut flour even though I consume homemade coconut milk, coconut oil, without issues. I get bloated and in so much pain I will miss two days of work ...in the bathroom all night crying, trying to puke or poop. very exhausting and not worth it. have tried to reintroduce it several times. this post has helped me understand why. thanks paleo hack people :)


on September 20, 2012
at 08:14 PM

The issue I've been having with coconut flour is that my recipes end up soooo dry:(..it kills the high of the nutrition and the expectation of he potential flavor :(



on March 01, 2012
at 01:30 PM

i totally have that problem and have been meaning to ask this question...

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