Coconut Milk: Pros and Cons for Digestive Health
Health ConditionsDigestive Health

Is Coconut Milk Good for the Bowels?

Is Coconut Milk Good for the Bowels?
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By
Jody Braverman, CPT, FNS, RYT
Updated on August 28, 2025
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A flavorful addition to creamy curries and a delicious alternative to cow’s milk for your morning cereal, coconut milk is perfect for plant-based beverages and cooking. While there are many coconut milk benefits, there are some drawbacks too.

Coconut Milk Benefits and Drawbacks

When people talk about coconut milk, they may be discussing two different products. One is the beverage, which is considered a plant-based milk alternative. It comes in cartons and is often found in the same area of the grocery store as milk.

The other is culinary coconut milk — a fattier, creamier version that is a staple in Asian cooking, such as when making Indian curries or Thai soups. It can also stand in for cream in many other recipes and is usually found in the Asian foods section.

Coconut milk as a dairy-free alternative to cow’s milk has a lot going for it. It’s much easier for many people to digest than milk because it doesn’t contain the milk sugar lactose. And, like any fluid, it’s hydrating, which is great for your digestive system. If unsweetened, contains only about 3 grams (g) carbs per 8-ounce serving and can offer a thick and creamy plant-based alternative to dairy milk.

But for both types of coconut milk, there may be other drawbacks in terms of bowel health. The first problem is the fat in culinary coconut milk. One cup of canned culinary coconut milk contains 48 g of fat per cup.

 While fat content among different brands of prepackaged coconut milk beverages can vary, products that contain 10 percent fat content have been associated with superior digestibility.

Foods high in fat have been found to cause abdominal cramps and diarrhea in sensitive people. This could account for the laxative properties that some people may experience when consuming higher-fat versions of coconut milk products.

Other Ingredients in Coconut Milk

Most coconut milk beverages and many canned coconut milks contain other ingredients besides coconut milk. These include preservatives, added sugars, and substances used as stabilizers, thickeners, and emulsifiers, such as guar gum, locust bean gum, and gellan gum. Some people have no problem digesting these ingredients, while others may experience gas, bloating, cramps, and other undesirable effects after drinking beverages containing them.

Carrageenan, a gum made from red seaweed, is a widely used additive that has garnered attention recently for its potential negative health effects. Research shows it may contribute to gastrointestinal conditions. While no definitive data is currently available on the safety and effects of carrageenan, researchers advise limiting human exposure to carrageenan by reducing the consumption of ultra-processed foods.

Added sugar is another ingredient that affects digestive health. Coconut milk beverages labeled as “original” or “plain” often contain added sugars. The original version of one popular brand of coconut milk lists cane sugar as the second ingredient, with 5 g of added sugar per serving.

Researchers have found that excessive intake of added sugars can cause many of the same health problems as excessive alcohol consumption. Excessive sugar consumption can lead to hyperglycemia and disruptions in the intestinal barrier. These factors may cause significant gut disturbances that enhance infection susceptibility.

Protect Your Bowel Health

It’s clear that coconut milk and many dairy substitutes can have some negative effects on your digestive health if you don’t choose wisely. But that doesn’t mean you have to give up coconut milk if you like it.

For cooking, you can lower the fat content by using light coconut milk, which has more of the coconut water than the full-fat version. One cup of light coconut milk contains only 16 g of fat per cup.

 This is not only beneficial if fat upsets your stomach — it can also help you control your calorie and saturated fat intake, which is good for your weight and heart health.

Be sure to check the label and choose coconut milk beverages without any added sugar. These will usually say “unsweetened” on the label. If you have reactions to other additives, make sure you read the labels first and avoid those products as well.

The Takeaway

  • For many, coconut milk is a great plant-based dairy alternative, as a beverage or for cooking.
  • While there are many coconut milk benefits, the saturated fat content in these products can range widely, so be sure to read nutrition labels and choose unsweetened versions to avoid added sugar.
  • Some individuals react negatively to carrageenan, and research encourages reducing our consumption of processed foods that may contain the additive.
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. What You Need to Know When Choosing Milk and Milk Alternatives. Cleveland Clinic. November 11, 2021.
  2. Nuts, Coconut Milk, Canned (Liquid Expressed From Grated Meat and Water). U.S. Department of Agriculture: FoodData Central. April 1, 2019.
  3. Chen Y et al. The Role of Fat Content in Coconut Milk: Stability and Digestive Properties. Food Chemistry. July 15, 2024.
  4. Diet – an Important 1st Step in IBS Treatment. International Foundation for Gastrointestinal Disorders.
  5. Borsani B et al. The Role of Carrageenan in Inflammatory Bowel Diseases and Allergic Reactions: Where Do We Stand? Nutrients. September 27, 2021.
  6. Original Coconut Milk. Silk.
  7. Jabeen F et al. Carrageenan: Structure, Properties and Applications With Special Emphasis on Food Science. Royal Society of Chemistry Advances. June 27, 2025.
  8. Light Coconut Milk. U.S. Department of Agriculture: FoodData Central. April 1, 2019.
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Julie Cunningham, MPH, RDN, LDN, CDCES

Medical Reviewer

Julie Cunningham has been a registered dietitian for more than 25 years. She is a certified diabetes care and education specialist (CDCES) and an international board-certified lactation consultant. She has served as the president of the Foothills Chapter of the North Carolina Dietetics Association (NCDA) and has been a member of the executive board of the NCDA.

Ms. Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.

Ms. Cunningham has worked in women's and children's health, cardiology, and diabetes. She is the author of 30 Days to Tame Type 2 Diabetes, and she has also written for Abbott Nutrition News, Edgepark Medical Health Insights, diaTribe, Babylist, and others.

A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.

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Jody Braverman, CPT, FNS, RYT

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