Coconut water is packed with beneficial nutrients, including magnesium and potassium, which may help support healthy bowel movements. Naturally hydrating, it can help with digestion. You can drink coconut water directly from a coconut or find unsweetened coconut water at most grocery stores.
Coconut water may keep your digestive system flowing because it’s mostly made of water and can move along dietary fiber, which is important for regularity. Coconut water may help the stomach to empty faster, keeping things moving through your digestive tract and preventing constipation. More research is needed to determine this.
While coconut water isn’t a good source of fiber, it contains electrolytes, minerals that help maintain proper hydration, a balanced pH (acidity of your blood), and muscle and nerve health. Two types of electrolytes, magnesium and potassium, in coconut water support gut function and fluid balance and may play a role in boosting healthier bowel movements.
Magnesium may help prevent constipation in two ways. It draws water into the intestines, which softens the stool. It also influences hormones like nitric oxide (NO), a substance that helps intestinal muscles contract. These contractions keep things moving through your lower digestive tract to help eliminate wastes (poop).
Potassium also supports digestion by helping smooth muscles function properly. Adequate potassium levels can reduce the risk of constipation by supporting your gut’s smooth muscle contractions.
Drinking coconut water may provide other benefits such as:
- Prevents kidney stones: Coconut water contains citrate, a type of acid that may help lower the risk of kidney stones when released in your pee. It’s also naturally acidic and contains malate (a type of salt), which may lower your chances of developing kidney stones.
- Naturally hydrates: Coconut water is 95% water and a naturally refreshing way to stay hydrated. It contains essential electrolytes like sodium, potassium, magnesium, and other trace minerals that support fluid balance. However, drinking coconut water after a workout is not as effective as a sports drink.
- Supports the body’s natural detoxification: Thanks to its water content and magnesium levels, coconut water may support better digestion and easier bowel movements, helping the body eliminate waste and toxins more easily.
- It is a good source of magnesium: Eight ounces of coconut water contains 16.8 milligrams of magnesium. Magnesium plays a key role in digestion and may also help with heartburn or an upset stomach.
- May support blood sugar control: Unsweetened coconut water is naturally low in calories and sugars. It contains substances like L-arginine, which can help lower blood sugars. Its magnesium levels and various antioxidant nutrients also play a role.
- Protect gut health: Coconut contains phytochemicals, substances that come from plants, which have anti-inflammatory properties that can benefit your gut.
Too much coconut water can lead to potential side effects. This includes:
- Potassium overload (hyperkalemia): High potassium levels can lead to arrhythmia (irregular heartbeats) and muscle weakness. People with diabetes and kidney disease are at higher risk of developing hyperkalemia. To avoid excess potassium, drink coconut water in moderation.
- Digestive challenges: Coconut water is high in FODMAPS, fermentable carbs that can cause bloating, gas, and other digestive discomfort in people with irritable bowel syndrome (IBS). It also contains sorbitol, a sugar alcohol that can make you gassy. While a small amount may be okay for people with IBS, more than one cup of coconut water may trigger flare-ups.
- Electrolyte imbalances: Drinking too much coconut water may lead to electrolyte imbalances, like hyperkalemia. This is especially relevant for people with chronic kidney disease, a condition that makes it harder to flush out excess potassium.
- Potential drug interactions: Coconut water can interact with blood pressure medications due to its high potassium content. Drinking it can increase the medicine’s effectiveness, which may result in low blood pressure. Coconut water may also affect diabetes medications, and combining the two may cause blood sugar levels to fall too low.
Two cups of coconut water can provide up to 30 grams of carbohydrates (the body’s main source of energy) and close to 1,000 milligrams of potassium, about one-third of your daily intake. While coconut water is mostly water, it shouldn’t be a substitute for regular water.
Coconut water also contains fructan sugars and is considered a high-FODMAP food. For those sensitive to FODMAPs, it may be best to limit coconut water to less than a cup per day.
Start your day with a refreshing glass of unsweetened coconut water. Unsweetened coconut water is naturally sweet and can add a nice twist to a meal or snack:
- Blend four to eight ounces into a smoothie for a light, tropical-inspired smoothie base.
- Use it in your açaí bowl as part of the liquid base to enhance its flavor.
- Blend into a mocktail with watermelon juice, crushed pineapple, and a little lime.
- Add it to creamy salad dressings to make them less thick and add freshness.
- Swap half the milk with coconut water in overnight oats or chia pudding for a lighter, more hydrating breakfast.
- Thin out pancake batter with a couple of ounces of coconut water to make crepes and serve with chunks of pineapple, mangoes, or dragonfruit.
Coconut water is a low-calorie, hydrating drink that contains electrolytes, including potassium and magnesium, two nutrients that may support regular bowel movements. Its high water content and gut-friendly nutrients can promote digestive ease when enjoyed in moderation.
