Digestive Problems From Coconut
Health ConditionsDigestive Health

Can Coconut Cause Digestive Problems?

Can Coconut Cause Digestive Problems?
Igor Dzyin/Adobe Stock
By
Updated on August 13, 2025
by

Coconut has numerous health benefits, including fiber, which can help aid in digestion. But some people may actually experience some gastrointestinal discomfort after consuming full-fat coconut milk or snacking on fresh coconut meat.

The high fat content in coconuts or additives in some coconut milks may upset your stomach. It’s also possible to have gas or diarrhea after consuming coconut, which naturally contains sugar. Digestive issues could potentially be related to a fructose intolerance.

Different Ways to Consume Coconut

Coconuts are seeds of the coconut tree, a type of palm that grows in a variety of tropical locations. Various parts of both young and mature coconuts can be extracted and consumed. Different forms of coconut can affect your body in specific ways.

‌Coconut meat is the white flesh found inside the coconut, which can be eaten raw or dried. One cup of raw coconut meat contains 283 calories, 3 grams (g) of protein, 27 g of fat, 12 g of carbs, 7 g of fiber, and 5 g of sugars.

 Dried coconut meat is sometimes treated with preservatives or added sugar to maintain flavor, which adds to the calorie count.
A cup of sweetened, shredded, dried coconut provides 466 calories, 3 g of protein, 33 g of fat, 44 g of carbs, 4 g of fiber, and more than 40 g of sugars.

‌Coconut water is the clear fluid inside the coconut. A half-cup serving of plain coconut water contains 23 calories, 1 g of protein, and less than 1 g of fat. Flavored versions are typically higher in calories and sugars.

 Coconut water contains electrolytes, like potassium and sodium.

‌Coconut milk is a liquid made from the flesh of coconuts. Half a cup of canned coconut milk, often used as a base for cooking soup, contains 223 calories, 2 g of protein, 24 g of fat, and more than 3 g of carbs.

 Coconut milk produced as a beverage has 38 calories in a half cup, 0.25 g of protein, 2.5 g of fat, and 3.5 g of carbs.

‌Coconut oil is an edible oil extracted from coconut meat. One tablespoon of coconut oil contains 121 calories and 13 g of fat, with no protein or carbs.

 Coconut oil contains saturated fats, which the American Heart Association recommends limiting.

However, a review of 26 studies found that coconut oil does not pose a risk of heart disease. Researchers note the fat in coconut oil is largely medium-chain fatty acids, which have different metabolic properties than other saturated fats, and that with coconut oil consumption, triglyceride levels tend to decrease and HDL (“good”) cholesterol levels tend to increase.

Does Coconut Milk Cause Gas?

Coconut milk is typically available in two forms: canned and refrigerated. Canned coconut milk is intended for cooking, and refrigerated coconut milk is used as a beverage.

Coconut beverages are increasingly popular as a tree nut-free, vegan alternative to dairy milk. You can use whipped coconut cream as a vegan dessert topping.

Many refrigerated coconut milks contain thickening agents, such as xanthan gum, guar gum, gellan gum, or locust bean gum, that may affect your digestive system. Xanthan gum has been associated with flatulence.

 Guar gum, another potential additive, has been shown to increase gas, at least initially.

 If drinking coconut milk causes gas, check the ingredients label for various types of gums used for thickening.
Sugar alcohols, such as sorbitol, mannitol, lactitol, isomalt, and maltitol, are used for sweetening. They can also cause gastrointestinal symptoms, like bloating and diarrhea.

 If you’re worried about digestive issues, it’s worth looking at the ingredients to see whether any of these sugar alcohols have been added.

Canned coconut milk typically doesn’t contain thickening agents or sugar alcohols, but check the label before purchasing to be sure.

The Fat in Coconut May Cause Diarrhea

The high fat content in full-fat coconut milk, coconut meat, and coconut oil can cause digestive symptoms, like diarrhea or abdominal cramps.

According to the American College of Gastroenterology, there are two major causes of fatty, or malabsorptive, diarrhea: low pancreatic enzyme levels and small bowel disease.

 Both of these issues can make it difficult for your body to process dietary fats, and coconut digestion involves breaking down plenty of fat.
High-fat foods can also contribute to gallstones or cause diarrhea if you’ve had your gallbladder removed. Cleveland Clinic says that nearly half of all people who have had their gallbladder removed will have issues digesting fat. The organization recommends that people without gallbladders consume no more than 30 percent of their daily calories from fat, focusing on foods with fewer than 3 grams of fat per serving.

If you’re on a low-fat diet, switch full-fat coconut milk for one of the light options available.

Coconut, Digestion, and Fructose Intolerance

Stomachaches after eating coconut could be a sign of ‌fructose intolerance‌, a condition where your body doesn’t properly break down fructose. Fructose is a naturally occurring sugar in fruits, some vegetables, and honey.

Symptoms of fructose intolerance include diarrhea, gas, and abdominal pain. Doctors typically recommend a fructose-restricted diet to manage symptoms. If you’re on a fructose-restricted diet, Mayo Clinic says to avoid foods containing coconut sugar.

The Takeaway

  • Coconut may cause digestive problems for some people, including gas, bloating, or upset stomach.
  • If you get gas or diarrhea after drinking store-bought, refrigerated coconut milk, check to see whether thickeners or sweeteners could be the culprit.
  • The fat content in coconut can cause diarrhea in people who have trouble digesting fats, and the sugar in coconut can lead to gastrointestinal distress in people who have fructose intolerance.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Nuts, Coconut Meat, Raw. FoodData Central. April 1, 2019.
  2. Nuts, Coconut Meat, Dried (Desiccated), Sweetened, Shredded. FoodData Central. April 1, 2019.
  3. Nuts, Coconut Water (Liquid from Coconuts). FoodData Central. April 1, 2019.
  4. What Is Coconut Water and What's Behind the Hype? Mayo Clinic. July 12, 2023.
  5. Nuts, Coconut Milk, Canned. FoodData Central. April 1, 2019.
  6. Coconut Milk. FoodData Central. October 31, 2024.
  7. Oil, Coconut. FoodData Central. April 1, 2019.
  8. Saturated Fat. American Heart Association. August 23, 2024.
  9. Newport MT et al. Analysis of 26 Studies of the Impact of Coconut Oil on Lipid Parameters: Beyond Total and LDL Cholesterol. Nutrients. January 30, 2025.
  10. EFSA Panel on Food Additives and Flavourings. Re-Evaluation of Xanthan Gum (E 415) as a Food Additive in Foods for Infants Below 16 Weeks of Age and Follow-Up of Its Re-Evaluation as a Food Additive for Uses in Foods for All Population Groups. European Food Safety Authority Journal. May 4, 2023.
  11. Barber C et al. Metabolic Response of Intestinal Microbiota to Guar Gum Consumption. Frontiers in Nutrition. June 29, 2023.
  12. Eat Any Sugar Alcohol Lately? Yale New Haven Health.
  13. Hattori K et al. Gut Microbiota Prevents Sugar Alcohol-Induced Diarrhea. Nutrients. June 12, 2021.
  14. Ochoa B et al. Diarrheal Diseases – Acute and Chronic. American College of Gastroenterology. December 2012.
  15. How to Change Your Diet After Gallbladder Removal. Cleveland Clinic. December 12, 2024.
  16. Fructose Intolerance: Which Foods to Avoid. Mayo Clinic. January 9, 2024.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Kara-Andrew-bio

Kara Andrew, RDN, LDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis.

She earned her master's in exercise and nutrition science at Lipscomb University.

Andrew has served as a president and board member of the Nashville Academy of Nutrition and Dietetics. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine.

See full bio

Nina Bahadur

Author

Nina is a writer and editor with a focus on health and culture. She loves pilates, skiing, and her rescue dog.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network