Coconut Fiber: Digestion And Gut Health Enhancer

  • Kiran Kaur Chima Bachelor's degree, Biology/Biological Sciences, General, University of Lincoln, United Kingdom
  • Olga Gabriel Master's degree, Forensic Science, Uppsala University, Sweden


The digestive system is a complex network of organs that is vital for breaking down and absorbing nutrients from the food we consume. When this intricate system is in harmony, it not only ensures the efficient absorption of vital nutrients but also contributes to our overall well-being.

Digestive problems such as indigestion, constipation, diarrhoea, and inflammatory bowel diseases (IBD) can disrupt this delicate balance. Various factors, including diet, fibre intake, hydration, probiotics, and lifestyle choices, can influence how our digestive system functions.

Maintaining a well-functioning digestive system is crucial, achieved through the consumption of a well-balanced diet, engaging in regular physical activity, and effectively managing stress levels. In the event of any digestive issues, seeking medical advice is essential to rule out potential underlying medical conditions.

The digestive tract thrives on the benefits of coconut fibre. Particularly, its insoluble component plays a crucial role in supporting digestive health. It works by slowing down the movement of food through the stomach and intestines, allowing for thorough digestion and improved nutrient absorption. This property is particularly beneficial for individuals with conditions like obesity and diabetes, as it aids in controlling blood sugar levels.1

Coconut fibre and gut health

The gut houses trillions of microorganisms, also known as the gut microbiome. This thriving community of bacteria, viruses, fungi, and other microbes plays a vital role in our overall health, especially our digestive well-being. 

Coconut fibre, derived from the flesh of the coconut, acts as a source of nourishment for these beneficial microorganisms, allowing them to flourish while keeping harmful bacteria in check. This harmonious interaction strengthens our body's natural defense system, creating an environment conducive to optimal digestion and nutrient absorption.

Coconut's insoluble fibre content slows down the journey of food through our stomach and intestines, which allows for complete digestion and better absorption. This element is paramount, especially for individuals with obesity or diabetes, as slower nutrient absorption helps control blood sugar levels.

The carbohydrates in coconut are classified as dietary fibres, which play an important role in our digestive system. They feed the gut bacteria, which produce short-chain fatty acids (SCFAs). SCFAs not only provide energy to colon cells, but they also prevent the overgrowth of harmful bacteria.2

In addition, coconut fibre has been shown to promote satiety, which can help with weight loss and management. However, there is evidence to show that coconut raises cholesterol levels and hence consumption must be under control.3 

Other forms of coconut

Coconut, in its various forms, offers distinct benefits for digestive health.

Coconut flour

This versatile flour boasts a rich nutrient profile, including dietary fibre, which aids in smooth digestion and regular bowel movements, reducing the incidence of constipation. Its high fibre content also supports the growth of healthy gut bacteria, further promoting better nutrient absorption and overall gut health.

Coconut milk

While moderate consumption of coconut milk offers numerous health benefits, excess intake can lead to digestive discomfort, such as bloating and upset stomach, due to its high fat content. Overindulgence can disrupt the delicate balance of gut microflora, underscoring the importance of moderation when enjoying the benefits of coconut milk.

Coconut oil

Coconut oil is made of medium-chain fatty acids (MCFA) which are easily absorbed and get converted into an alternative form of energy source in the brain known as Ketone. This could offer advantages to individuals dealing with memory issues, and research is underway to examine the impact of coconut on Alzheimer's disease (AD). 

Additionally, it might hold promise in addressing conditions such as obesity, dyslipidemia, elevated LDL (low-density lipoprotein) cholesterol, insulin resistance, and hypertension. These conditions represent risk factors not only for cardiovascular disease (CVD) and type 2 diabetes but also for Alzheimer's disease. 

Coconut oil releases antimicrobial agents- lauric acid and monolaurin. This helps the body to boost the anti-inflammatory action of the immune system, further adding to the list of many benefits. These are metabolised by the liver, hence adding less pressure on the digestive system.4,5 


What other factors influence digestion?

A healthy diet and lifestyle are essential for maintaining good digestive health.

Regular physical activity promotes bowel movements, which lowers the risk of constipation. High stress levels and inadequate sleep can disrupt digestion and lead to gastrointestinal issues. 

A well-balanced diet that is rich in fibre, vitamins, and minerals is essential for healthy digestion. Certain foods, such as high-fiber vegetables and fruits, can help with digestion, while others, such as fatty or spicy foods, can trigger digestive problems. 

Soluble and insoluble fibre help to promote regular bowel movements and prevent constipation. Fibre-rich foods include whole grains, green vegetables, and legumes. 

Water intake is also essential for softening stools and facilitating digestion because dehydration can lead to constipation. Probiotics are beneficial bacteria that can support a healthy gut microbiome and aid digestion. They can be found in fermented foods like yoghurt, kefir, and sauerkraut or taken as supplements.

What else promotes digestion?

While coconut fibre offers impressive digestive benefits, it is not the only food in nature's arsenal that promotes gut health. Other foods that can help improve digestion include:

  • Ginger: Known for its anti-inflammatory properties, ginger can help soothe the digestive tract and alleviate symptoms of indigestion
  • Yogurt and kefir: These dairy products are rich in probiotics, which support a healthy gut microbiome and improve digestion
  • Fermented foods: Sauerkraut, kimchi, and kombucha are fermented foods that contain probiotics and aid in digestion
  • Papaya: This tropical fruit contains the enzyme papain, which helps break down proteins and aids in digestion
  • Anti-inflammatory foods: Incorporating foods like turmeric, berries, and leafy greens into your diet can help reduce inflammation in the gut
  • Fiber-rich and water-rich foods: Whole grains, fruits, vegetables, and plenty of water intake are essential for maintaining healthy digestion

By incorporating these foods into your diet, you can help promote gut health and improve your overall well-being.6

The following practices can further enhance digestion and gut health, in addition to choosing the right foods:

  • Mindful eating: Paying attention to what you eat and savouring each bite can improve digestion by promoting proper chewing and digestive enzyme production
  • Proper chewing techniques: Chewing food thoroughly breaks it down into smaller particles, making it easier for the digestive system to process
  • Meal timing and portion control: Eating regular meals and controlling portion sizes can help prevent overeating and promote healthy digestion
  • Cooking methods and food preparation tips: Opt for cooking methods like steaming and baking, which retain more nutrients in your food. Avoid excessive frying and over-processing
  • Regular physical activity: Engaging in regular exercise not only promotes physical health but also stimulates bowel movements and aids in maintaining a healthy digestive system

It is essential to recognize that digestion works differently at different stages of life. Children and the elderly have unique digestive needs that require specific attention.

For children, a balanced diet that supports growth and development is crucial. Parents and caregivers should consult with healthcare professionals, including paediatricians and dietitians, to ensure that children receive appropriate nutrition for their age and developmental stage.

For the elderly, age-related changes in digestion can lead to challenges such as decreased nutrient absorption and gastrointestinal discomfort. Older individuals should seek guidance from healthcare providers, such as general practitioners, for tailored advice on maintaining digestive health.


In the grand tapestry of nutrition and well-being, coconut fibre emerges as a powerful ally for digestive health. Whether enjoyed as coconut flour, milk, oil, or even chips, this tropical treasure contributes to smoother digestion, better nutrient absorption, and a flourishing gut microbiome. 

However, it's essential to strike a balance in consumption and complement coconut fibre with a diverse array of gut-friendly foods and practices. Remember, the journey to optimal gut health is a holistic one, where every bite and lifestyle choice counts towards a healthier, happier you.


  1. Weickert MO, Pfeiffer AF. Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. The Journal of Nutrition [Internet]. 2018 Jan [cited 2023 Sep 22];148(1):7–12. Available from:
  2. Boateng L, Ansong R, Owusu WB, Steiner-Asiedu M. Coconut oil and palm oil’s role in nutrition, health and national development: A review. Ghana Med J [Internet]. 2016 Sep [cited 2023 Sep 22];50(3):189–96. Available from:
  3. Sacks FM. Coconut oil and heart health: fact or fiction? Circulation [Internet]. 2020 Mar 10 [cited 2023 Sep 22];141(10):815–7. Available from:
  4. Patil U, Benjakul S. Coconut milk and coconut oil: their manufacture associated with protein functionality. Journal of Food Science [Internet]. 2018 Aug [cited 2023 Sep 22];83(8):2019–27. Available from:
  5. De La Rubia Ortí JE, García-Pardo MP, Drehmer E, Sancho Cantus D, Julián Rochina M, Aguilar MA, et al. Improvement of main cognitive functions in patients with alzheimer’s disease after treatment with coconut oil enriched mediterranean diet: a pilot study. JAD [Internet]. 2018 Aug 21 [cited 2023 Sep 22];65(2):577–87. Available from:
  6. [Internet]. 2022 [cited 2023 Sep 22]. Good foods to help your digestion. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Kiran Kaur Chima

Bachelor's degree, Biology/Biological Sciences, General, University of Lincoln, United Kingdom

Hi! Hope you found the article informative. I am a passionate biology student at the University of Lincoln, driven by an insatiable curiosity about drug development and the intricacies of disease treatment. My academic journey has allowed me to delve deep into the world of biology, where I have uncovered the fascinating mechanisms behind health and illness. I aspire to share my knowledge to make health more understandable for all, contributing to a world where cutting-edge science meets everyday understanding, ultimately improving lives through informed choices and innovation.

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