Low-FODMAP Pineapple Coconut Bars; Gluten-free

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Low-FODMAP Pineapple Coconut Bars are sweet, chewy, crumbly and absolutely delicious.

What a perfect spring or summer recipe!

My favorite thing to do with my recipes is showcase all the wonderful fruits that are safe for the low-FODMAP diet.  Strawberries, rhubarb, kiwi, blueberries, raspberries, lemon, lime and PINEAPPLE.  There are so many things we CAN enjoy while following a low-FODMAP lifestyle!

Pineapple is such a gorgeous fruit.  Sweet, juicy and so good for you.  In fact, one cup of pineapple contains 2 g fiber, 1 g protein, and over 100% of your daily Vitamin C requirement.  Pineapple is packed with antioxidant power, which boosts immunity and  reduces inflammation.

Pair that juicy sweetness with coconut, add a little buttery crust and your mouth will be singing all day long.  Using fresh pineapple instead of canned gives this recipe a WOW factor you won’t believe!

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Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients USING AVAILABLE FODMAP DATA AT TIME OF POSTING

Serves: 16

Prep time: 25 min

Bake time: 40-45 min

(As ovens vary, yours may need more or less time)

Total time: 1 hour 10 min

Bake: 350 F

Equipment: 8 inch square pan, parchment paper


For low-FODMAP crust layer :

  • 1 cup gluten-free flour with low-FODMAP ingredients (check out my bake off to see why I love Authentic Foods GF Classical Blend low-FODMAP flour)
  • 1/4 cup granulated sugar
  • 1 tsp xanthan gum, if your low-FODMAP flour doesn’t contain this already
  • 5 tablespoons cold, unsalted butter, or low-FODMAP vegan alternative such as Earth Balance
  • 1 teaspoon vanilla extract

For low-FODMAP Pineapple Coconut Layer:

  • 1 cup (165g) finely cubed fresh pineapple (about 1/2 pineapple), drained
    • The riper the better! It will be more juicy and sweet
    • 140g is one low-FODMAP serving for fresh pineapple
      • Do not substitute canned pineapple; this is not tested safe for FODMAP levels
  • 2 cups (140 g) shredded sweetened coconut; divided
    • 64g is one low-FODMAP serving
  • 1/3 cup light brown sugar, lightly packed
  • 1/4 cup all purpose, low-FODMAP, GF flour
    • You don’t need to add xanthan gum (if your flour doesn’t contain it) for this layer
  • 1/4 teaspoon kosher salt
  • 2 large eggs, room temperature
  • 1 tablespoon vanilla extract
  • 2 tablespoons fresh squeezed lime juice (about 1 medium lime)
    • Do not substitute concentrates, they have not been tested for FODMAPs and do not have the same flavor result
  • Baking spray or vegetable shortening, for greasing


Prepare low-FODMAP Crust Base layer:

  • Preheat oven to 350 F. Grease 8 inch square pan with vegetable shortening and line with parchment paper
  • Combine low-FODMAP flour, sugar and xanthan gum in mixer bowl or food processor (I used processor)
  • Add butter and mix on low speed until crumbly (pulse for food processor)
  • Add vanilla and mix well. You will need to use your hands a bit to form it.
  • Press immediately in prepare pan and slightly up the sides
  • Bake for about 15-18 minutes until set and lightly golden
  • Remove from the oven and let the crust cool for 10 minutes on a rack while preparing the low-FODMAP Pineapple Coconut layer (leave oven set to 350F)

Prepare Low-FODMAP Pineapple Coconut Layer:

  • Place the pineapple and 1 cup of shredded coconut in a bowl
  • Sprinkle with low-FODMAP flour, brown sugar and salt. Stir to coat
    • I used my hands to ensure the brown sugar didn’t clump
  • In a large cup or smaller bowl, whisk together the eggs and vanilla
  • Slowly add lime juice, to temper the eggs
  • Add the egg mixture to the pineapple mixture and stir to combine
  • Pour the filling over the crust and top with the remaining coconut
  • Place back in your heated oven and bake for 25-30 minutes, until the coconut turns golden brown
  • Let cool completely before slicing. Can be served immediately or store in refrigerator for 2- 3 days

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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