Although coconut is a healthy fruit some people are often afraid to use it because they think it may cause constipation.
It is really true? Can coconut cause constipation? Let’s discover what the research says about the relation between coconut and constipation.
Does coconut cause constipation?
Coconut is probably the only fruit that contains multiple eatable variations. You can eat is as coconut milk, coconut oil, coconut water, and coconut cream.
On the other side, constipation is a common problem in a lot of people’s daily life. They are eagerly looking for a resolution to this stomach disorder.
As coconut is a healthy fruit some people believe it may help them to get rid of constipation. A group of people thinks the opposite i.e coconut cause constipation.
To conclude the debate and get the answer let’s check each variation of coconut and its relationship with constipation.
Can coconut milk cause constipation?
What is coconut milk: coconut milk is the aqueous extract of coconut pulp. Mainly coconut milk is prepared from the pulps of mature coconuts.
Coconut milk is rich in many nutrients which provide several health benefits. However, coconut milk is a rich source of saturated fat.
100 grams serving of raw coconut milk contains 21 grams of saturated fat (1). Saturated fat is interlinked with constipation disorder.
Studies have shown that more than 30 grams of dietary saturated fat cause a higher chance of constipation (2).
The same study has also shown that if you exceed the limit no precaution can prevent constipation.
It means that a proper fiber and water intake with exercise will not save you from constipation after exceeding the saturated fat consumption limit.
Furthermore, coconut milk is not a rich source of dietary fiber. Lack of dietary fiber is another reason behind constipation (3).
So, yes coconut milk is rich in saturated fat and low in fiber, both of which can cause constipation.
Can coconut water cause constipation?
Coconut water contains very little saturated fat. It contains almost zero saturated fat(0.1g against 100 servings) (4).
However, like coconut milk, it is also not a good source of dietary fiber. So, coconut water can cause constipation in case of fiber deficiency.
If you drink a large amount of coconut water without other fiber-rich foods, you may get constipation.
Can coconut cream cause constipation?
Among all of the natural coconut bi-products, coconut milk is the richest source of saturated fat. Not only that a 100 g serving of raw coconut cream exceeds the limit of 30 g saturated fat (5).
So, coconut cream can cause constipation. Actually, coconut cream eaters have a greater chance of developing constipation than coconut milk drinkers.
Furthermore, it is not high in dietary fiber. The reduced intake of dietary fiber will also increase the chance of constipation.
Can coconut oil cause constipation?
Yes. Coconut oil is a great source of saturated fat and can cause constipation. As per earlier discussion, saturated fat intake boosts the occurrence of constipation.
You may get constipated after consuming coconut oil. However, some people believe that coconut oil may help them to get rid of constipation.
Although, there is no scientific evidence that suggests coconut oil cures constipation (6).
Can Coconut Flour Cause Constipation?
Coconut flour is also high in saturated fat and causes constipation. If you have a constipation problem you may go for blanched almond flour instead of coconut flour.
Is coconut safe for constipation?
As we have discussed majority of coconut products except coconut water are high in saturated fat, the main factor behind constipation.
So, if you have constipation you should avoid all of these products. However, there is no restriction for drinking coconut water.
Among all coconut bi-products, only coconut water is safe for constipation but coconut milk, coconut cream, and coconut oil are not safe for constipation.
How much coconut can I eat for constipation?
The daily intake is different for each coconut bi-products because of the fatty acid consumption limit.
Coconut milk: consumption of 30-35 grams is ok.
Coconut water: you can drink 100 grams without any hazard.
Coconut oil: daily consumption should not cross 15 grams.
Coconut cream: consumption should not be greater than 25 grams.
Tips to relieve coconut constipation
Although the majority of coconut products may cause constipation you can easily avoid the disorder. Here are some tips that help you to relieve coconut constipation.
You need to follow these rules along with the coconut consumption limit mentioned above.
- Eat more fiber-rich foods like keto fruits, keto vegetables
- Drink more fluids and add flaxseed milk to your diet
- Consume soluble fiber rich keto nuts like almonds, walnuts, macadamia nuts, etc
- Replace normal bread with keto bread
- Avoid high fat foods
- Eat foods that contain magnesium
- Reduce intake of caffeine and alcohol
Normal bread is a high source of carbs which may lead to constipation. However, low-carb keto bread is safe for constipation.
The majority of keto bread is prepared with almond flour. Almond is a great source of soluble fiber which reduces constipation by improving stool bulk.
Also, high-fat foods can create trouble for your stomach, which leads to constipation. Furthermore, high-fat foods can cause gallbladder issues.
That’s why the keto diet is not safe for the gallbladder. Gallstone is another reason which promotes constipation.
Moreover, depression is also related to constipation. By consuming high magnesium foods you can conquer constipation.
Studies have shown that magnesium-rich foods may help to reduce depression (7).
Coconut is a highly nutritious and low-carb keto fruit. It has many health benefits.
However, the link between constipation and coconut is not confusing like pregnancy coconut benefits.
It is clear that fatty acid-rich coconut bi-products like coconut milk, coconut cream, and coconut oil boost constipation.
Only coconut water is a safe option if you have constipation. All the other coconut bi-product consumption should be strictly restricted.