Does Coconut Water Help Relieve Constipation? Laxative Effects

Does Coconut Water Make You Poop? The Digestive Effects of Coconut Water

Coconut water has become an increasingly popular beverage in recent years, touted for its hydrating qualities and sweet, refreshing taste. Some people also claim that coconut water has a laxative effect and can help relieve constipation. But is there any truth to the claim that coconut water makes you poop?

In this article, well take a closer look at the potential digestive effects of coconut water and whether science supports the notion that it can act as a natural laxative.

What is Coconut Water?

Coconut water is the clear, naturally occurring liquid found inside young, green coconuts. It accumulates during the coconuts early developmental stages, serving as nourishment to support coconut growth.

Coconut water is different from coconut milk, which is produced by grating coconut flesh and soaking it in hot water to extract its oils and flavors. Coconut water comes directly from the coconut itself.

Coconut water is naturally fat- and cholesterol-free, contains electrolytes like potassium and magnesium, and provides antioxidants, amino acids, enzymes, B vitamins, and phytohormones. It has a sweet, mildly coconut-y flavor.

Due to its electrolyte content, coconut water has been embraced by athletes as a natural sports drink. It has also gained popularity as a refreshing low-calorie beverage for health-conscious consumers.

Coconut Water as a Laxative

Coconut water has a long history of being used as a traditional laxative in tropical cultures where coconut palms grow. However, very little scientific research has been done to evaluate the effectiveness of coconut water for constipation relief.

There are a few possible reasons why coconut water may have a laxative effect:

• High fluid content - Coconut water is 95% water, which helps add fluid volume to the intestines and soften stools.
• Electrolytes - Coconut water contains electrolytes like potassium and magnesium which promote gut motility.
• Omega fatty acids - Coconut water contains medium chain triglycerides (MCTs), a type of easily digestible fatty acid that can stimulate bowel movements.

While these qualities of coconut water may suggest it has laxative potential, there is currently no clinical evidence that it is effective for relieving constipation. More studies are needed to evaluate coconut waters effects on bowel function.

Coconut Water and Digestion

Aside from possible effects on constipation, some important things to know about coconut water and digestion include:

• Hydration - Coconut water provides fluid and electrolytes which can help prevent dehydration, an underlying cause of constipation.
• Fiber - Coconut water lacks dietary fiber needed to form bulky, easy-to-pass stools.
• Sugar content - Plain coconut water has a relatively low sugar content, but flavored varieties can be high in added sugars which may worsen diarrhea.
• Fructose - Coconut water contains some fructose. Fructose malabsorption can cause gas, bloating and diarrhea in those with an intolerance.
• Osmolality - The osmolality, or concentration of dissolved particles, in coconut water is similar to blood levels. This makes it very hydrating.

Overall, plain coconut water is generally well tolerated by most people if consumed in moderation. Those with fructose intolerance may experience adverse effects.

Tips for Using Coconut Water to Relieve Constipation

While there is limited evidence that coconut water alone can relieve constipation, some people find it helpful to include coconut water as part of a comprehensive approach. Here are some tips if you want to try coconut water for constipation relief:

• Drink 1-2 glasses of coconut water per day. More may cause diarrhea.
• Opt for plain, unsweetened varieties to limit added sugars.
• Pair coconut water with high fiber foods like fruits, veggies, whole grains and nuts.
• Stay well hydrated by also drinking plenty of water throughout the day.
• Exercise daily to stimulate bowel motility and reduce stress.
• Consider probiotic foods like yogurt to support healthy gut flora.
• Talk to your doctor if constipation persists or becomes severe.

While coconut water may offer some benefits for constipation relief, especially when combined with other lifestyle measures, always speak with your healthcare provider for advice on managing bowel issues.

Other Natural Laxatives to Consider

In addition to coconut water, there are several other foods that may help stimulate bowel movements due to their fiber, fluid and electrolyte content. However, moderation is key as overdoing certain laxatives can lead to diarrhea or dehydration. Some potential natural laxatives to consider include:

• Prune juice - Contains sorbitol, a sugar alcohol with laxative effects.
• Figs - Rich in fiber to promote healthy stool formation.
• Coffee - The caffeine stimulates the digestive system.
• Fermented foods - Probiotic foods like kimchi and kefir support gut health.
• Flax seeds - A great vegetarian source of fiber and omega-3 fatty acids.
• Beans - Lentils and other legumes provide significant fiber for bowel regularity.
• Apples - Provide a mix of fiber, fluid and fructose sugar alcohol.

Whenever adding new foods to your diet to help with constipation, go slow and monitor your response. This will help you identify any foods that worsen diarrhea or GI upset.

Safety and Precautions with Natural Laxatives

When using natural laxatives for constipation relief, keep these precautions in mind:

• Check with your doctor before use, especially if you have a medical condition or take medications that may be affected.
• Start with low doses and avoid overuse to prevent diarrhea, dehydration or electrolyte imbalances.
• Increase fluid intake when taking laxatives to stay hydrated.
• Discontinue use if you experience severe diarrhea, vomiting, dizziness, muscle cramps or weakness.
• Seek medical help immediately if you notice blood in stool or have severe persistent pain.

Never use natural laxatives for more than a few days unless under medical guidance. Chronic constipation should always be evaluated by a healthcare provider.

The Bottom Line

There is limited scientific evidence showing that coconut water acts as a natural laxative. Anecdotal reports are mixed on its effectiveness for relieving constipation. Coconut water may help somewhat due to its hydrating qualities, electrolytes and fatty acids.

While coconut water is generally safe when consumed in moderation, chugging large amounts is unwise. Its best to drink no more than 1-2 cups per day.

Coconut water is unlikely to relieve constipation on its own. Its important to address underlying causes with diet, exercise, fluid intake and possibly medications or supplements on the advice of your physician.

If you want to try coconut water to ease constipation, drink it in moderation as part of a healthy diet and active lifestyle focused on establishing regular bowel movements. But be sure to consult your doctor if symptoms persist.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.