Coconut milk is often a staple fat source for those following a Paleo diet. From a nutritional perspective, it’s an excellent choice. It’s high in saturated fatty acids and medium-chain triglycerides (MCT), which are both easily burned as fuel by the body. MCTs are particularly beneficial in that they don’t require bile acids for digestion, and they’re directly shunted to the liver via the portal vein.
Coconut milk and fruit can be a great snack for Paleo folks, and coconut milk smoothies make a great Paleo breakfast choice – especially in the summer.
So what could be wrong with coconut milk? Here are three things to consider.
Bisphenol-A
Bisphenol-A (BPA) is a chemical that has been used in consumer goods since the 50s. It’s found in reusable drink containers, DVDs, cell phones, eyeglass lenses, automobile parts and sports equipment. While the research on BPA is still mixed (some studies indicating harm and others not), given the uncertainty I think it makes sense to avoid it whenever possible.
So what’s the solution here? In short, if you want to be on the safe side and reduce your exposure to BPA, you have to reduce your consumption of canned foods (including coconut milk) as much as possible. I made this recommendation in 9 Steps for Perfect Health-#3: Eat Real Food. A study published in Environmental Health Perspectives found that families who ate fresh food for three days with no canned food, and using only glass storage containers, experienced a 60% reduction of BPA in their urine. The reductions were even higher (75%) for those with the highest BPA levels at the beginning of the study.
The good news, however, is that there are brands of coconut milk with BPA-free cans or carton packaging. One is Native Forest, which you can purchase on Amazon if it’s not available at your local store.
Coconut milk can also be made quite easily at home, with coconut flakes, a blender and cheesecloth. Here’s a video to show you how (get a load of the soundtrack). I find that blanching the coconut flakes prior to blending improves the results.
Guar gum
It’s primarily the endosperm of guar beans.
Beans and legumes have a variety of compounds in them that make them difficult to digest, especially for people with digestive problems (1 in 3 Americans, from the latest statistics). In my clinical experience, many patients with gut issues improve when they remove guar gum from their diet—including canned coconut milk.
There’s no evidence that guar gum may cause serious harm. So, if you’re able to tolerate guar gum, there’s no reason to avoid it. If it does give you digestive trouble, look for a brand that’s free from guar gum. The other option, of course, is making coconut milk at home.
Fructose malabsorption
Fructose malabsorption (FM) is a digestive disorder characterized by impaired transport of fructose across the small intestine. This results in increased levels of undigested fructose in the gut, which in turn causes overgrowth of bacteria in the small intestine. Undigested fructose also reduces the absorption of water into the intestine.
Symptoms produced include bloating, gas, pain, constipation or diarrhea, vomiting and fatigue (to name a few). Recent research has also tied fructose malabsorption to depression.
Lest you think this isn’t a common problem, studies have shown that up to 30% of people in Western countries suffer from fructose malabsorption.
Even in healthy people without fructose malabsorption, however, only about 20-25g of fructose can be properly absorbed at one sitting. Glucose assists in transport of fructose across the intestine, so in general foods with equal amounts of glucose and fructose will be better absorbed than foods with excess amounts of fructose (in relation to glucose).
While fructose malabsorption can cause symptoms in anyone, those with Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD) are particularly affected. While the prevalence of FM is the same in healthy populations and those with IBS & IBD, the experience of FM appears to be more intense in the latter group. This is probably due to the increased visceral sensitivity common in IBS and IBD patients.
In fact, one of the most promising clinical approaches to managing IBS & IBD right now is the low-FODMAP diet. FODMAP stands for Fermentable Oligo-, Di- and Mono-saccharides And Polyols. These include:
- fructose (fruits, honey, HFCS)
- fructans (wheat, onions)
- lactose (milk sugar)
- polyols (sugar alcohols like sorbitol, xylitol & mannitol, along with fruits like apples, pears and plums)
- galactooligosaccharides (legumes & beans, brussel sprouts, onions)
- other sweeteners like polydextrose and isomalt
Studies have found that restricting FODMAPs can significantly improve the symptoms associated with IBS, IBD and fructose malabsorption.
What does this have to do with coconut milk, you ask? According to Drs. Gibson & Barrett, experts in fructose malabsorption, coconut milk is a FODMAP and should be avoided by people with digestive conditions like IBS & IBD.
According to NutritionData.com, coconut milk has very little sugar of any kind – including fructose. Nevertheless, I do have patients that cannot even tolerate homemade coconut milk (which has no guar gum in it), even though they are fine with coconut oil. I assume that they are reacting to the fructose in the coconut milk – but I can’t be sure. According to Monash University, small quantities (up to 1/3 of a cup or 80g) of coconut milk may be tolerable for those who are sensitive to FODMAPs.
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Recommendations
Let’s bring this together into recommendations for three different groups of people:
- Women who are trying to get pregnant, pregnant or breastfeeding, children and other vulnerable populations (chronically ill): should avoid canned coconut milk products except for those that are BPA-free, like Native Forest and Arroy-D. Note: Native Forest is organic, but Arroy-D is not.
- People with digestive problems (IBS, IBD, GERD, etc.): may want to avoid coconut products entirely, except for coconut oil
- Healthy people: may be fine with canned coconut milk, provided they don’t react to the guar gum, and provided they’re willing to take the side of industry scientists that claim BPA doesn’t cause harm in humans
Want organic coconut milk – but without the BPA and guar gum?
There are available options to buy organic, guar-gum-free coconut milk in a BPA-free container. Or, with a little extra effort, you can easily make this at home yourself.
- Purchase coconut cream (Let’s Do Organic and Artisana are good choices) and blend with water to make coconut milk.
- Purchase shredded coconut (again, Let’s Do Organic is a good choice), and follow the instructions below for making homemade coconut milk.
Homemade coconut milk instructions
Ingredients
- 4 cups water
- 1.5 – 2 cups unsweetened coconut flakes
Instructions
- Heat water until hot (but not boiling).
- Add shredded coconut and water to blender (preferably a Vitamix!) If all of the water won’t fit, you can add it in two batches.
- Blend on high for several minutes until thick and creamy.
- Pour through a colander to filter out the coconut pulp, then squeeze through a cheese cloth or nut milk bag to filter the smaller pieces of coconut.
- If you separated the water into two batches, put the strained coconut back into the blender with the second batch of water.
- Drink immediately or store in the fridge. Fresh coconut milk should be used within 3-4 days of making it for the best flavor and texture.
) If all of the water won’t fit, you can add it in two batches.
to filter the smaller pieces of coconut.
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Hi. this thread is so long I couldn’t read them all. I apologise if I’ve missed any articles on powdered coconut. However, I use powdered dried coconut powder. Just add water to make either milk or cream. Its use was recommended to me by my Indian cookery teacher who is a retired GP.
I purchase the Nature Value because its BPA free as well. However, I was recently reading an article discussing the substitution of BP-A with other bisphenols, like “s” which are equally as unhealthy. Chris, what are your thoughts on this? Seems like all cans require a lining for non-adhesion and non-corrosion.
Blood group B can not eat coconut.
Why not? (I have type B)
If you are basing that statement on the “Eat Right For Your Type” book, that book and information about blood types has been debunked, thankfully. As a type A, my ethnicity is Sicilian (Mediterranean) and English/Irish. One is a big meat eater, the other is not. A’s are not supposed to have red meat, but when I don’t eat it, I have no energy. That book is a bunch of junk science. You can google the science that debunked it, if you care to find out, but I would never base my diet on that book. I already know it wouldn’t/didn’t work for me.
As Chris has stated over and over, everyone is different. I had pretty much been living on chicken, coconut, avocado and (unsulphured) bacon for about three days. I got up one morning and could barely walk. I searched the internet and found the blood type diet. Guess what? I had been eating four foods on my avoid list. When I stopped (immediately) the symptoms cleared up. I am a believer now.
I felt the same when I read the book, but I can tell you that in Japan (and probably other Asian countries), blood type is considered important information – nutritionally, sociologically, psychologically. Just thot I’d mention it. My diet is crazy due to IBS/MS.
Oh, BTW – SO Delicious Frozen Coconut Milk is the BEST!!! I am SO happy to eat “ice cream” again! (yes, sugar, well, once in a while…)
We use Natural value Coconut milk in a can…no BPA, no additives. Aside from making it ourselves, I feel like it is the best alternative. And we buy it from Azure Standard. https://www.azurestandard.com/shop/product/4805//
This article does not say to me that coconut milk is bad. It’s saying that we should stay clear of CANNED coconut milk. That distinction needs to be made, because it is very possible to make your own coconut milk. The problem with coconut milk is the additives, which is the case with ANY food that’s not organic. Make your own coconut milk with coconut shavings and hot water, and you will be fine.
This is link bait.
What about coconut milk that is in a carton? Does the information given here apply?
I am wondering the same thing…
I think I might be allergic to coconut milk,. It seems like I get itchy when I use it. Is that possible???
Now I know that I’m not losing my mind. I had some at lunch and 30 mins afterwards, I was itching all over. At first I thought maybe it’s just dryness from the extreme Winter weather, but I was itchy in odd spots as well so I discounted that theory. The milk is the culprit, because every thing else I consumed at lunch I have on a regular basis without issues.
When I consume guar gum I get this tingly, itchy, sensation particularly on my limbs. How do I know it’s the guar gum? I tried a fibre supplement that is guar gum and only took half a dose….my skin and scalp were on fire for three days. No rash, just tingling. I can eat all of the coconut I want and nothing.
Make sure you get a coconut milk that doesn’t have guar gum.
Other brands use carageenan which is known to cause intestinal spasms….stick to homemade or pure coconut milk with no additives.
Somewhere i heard that coconut products are problematic with those of us who have histamine/tyramine/slicylate issues.
Yes it is possible or it could be one of the additives unless you made it yourself from an organic source.
I felt like I was going to explode for a few days — not horrible but just major bloating. I could NOT figure out what I ate, and then I realized I recently had been eating bowls of cereal with SO Delicious Coconut milk. Hmm…. thinking back, in the past, it made me feel bloated too. I finally got myself unconstipated and now I’m going to steer clear of coconut milk to see if it helps. I don’t NEED it in my diet, as I like yogurt for breakfast anyway.
I have this same problem with other So-Delicious products, but I can drink homemade coconut milk with no problems. I think it is something they put into it besides the coconut milk.
look for the additive “carrageen” in the coconut milk and also in ice cream substitutes. Google this word and you’ll never consume any food with this added. It causes really bad stomach distress.
Because I research everything I put in my body your post was a bit confusing to me. When posting to a site, with the intention of helping people, one should avoid painting with too broad strokes. I did as you said, and did a Google search for Carrageen. The first page consisted of 9 results with only one mentioning possible negative health effects. Deeper research revealed that you badly misrepresented the facts. Here is what I learned in a nutshell
Health Benefits:
Has a soothing effect on the mucous membranes throughout the body. It has a softening effect on the tissues and helps many respiratory problems including bronchitis and pneumonia.
Soothes the mucous membranes of the digestive tract and also has a mild laxative effect.
Contains antioxidants to help fight free radicals
Has a large array of ionic minerals. Iodine being one mineral that supports your thyroid and many problems associated with poor thyroid function including fatigue, inability to tolerate cold, slow heart rate, low metabolism, poor skin and hair, etc.
Used externally, it softens and soothes the skin. Put it on your wrinkles and any dark circles under your eyes! It also eases sunburn, chapped skin, eczema, psoriasis, and other rashes.
Carrageenan Gum:
There have been health concerns with the food additive “carrageenan gum” which is derived from Irish moss. This additive is found in ice creams, syrups, sauces, and many commercially packaged, highly processed foods. It is not the same as consuming pure Irish moss. Yes, carrageenan gum does come from Irish moss. But carageenan gum is heated and concentrated Irish Moss that is then highly processed into chemical form. Carageenan gum has lost the nutritional value of Irish Moss and makes it a potential health hazard.
Thus it is apparent that an important distinction must be made when evaluating the benefits and deficits of this substance. It involves recognizing that Carrageen is actually good for you, while it’s highly processed chemical derivation Carrageenan can be of concern.
I, nor anyone in my family have never experienced any sort of distress from ingesting either substance. That being said, I did find evidence that Carrageenan, not Carrageen, is known to cause problems for some people.
The culprit is not an allergy to coconut milk that causes the bloating and other adverse GI effects that you describe, the culprit is usually the dreaded carrageenan additive. Carrageenan wreaks havoc with the GI tract, not to mention it is a tumor promoter. It’s criminal that it’s in so many food products, and should be outlawed.
Leave it to our food industry to take a very healthful substance, then alter it so dramatically that it has nearly the opposite effect of the original substance. I have never had a reaction to Carrageenan so I never realized the difference between healthy Carageen and the highly concentrated chemical concoction that is Carrageenan. I have learned so much as a result of spending time at this site! I don’t eat store bought ice cream very often, but I know it has been ubiquitous in these products for quite some time. I will have to look at various ice creams to see if any of them are made without it. I believe Breyers has a brand that is all natural and the list of ingredients is very small, so it is a possible example.
I will look up the link to the FDA page where you can send complaints about stuff like this… and then hope enough people send them that they take us seriously. Just remember to stick to the facts and do not get lost in an emotional outburst. Employees at the FDA are human too, and tirades tend to get trashed as they are viewed as unreliable frustrating and unhelpful.
CHAOKOH, the coconut milk in Tetra Pak, contains coconut extract, water and E435. But CHAOKOH, Coconut Cream (in Tetra Pak) doesn’t contain E435. AROY-D, coconut milk, contains just coconut extract and water. Hope it helps. I live in Europe, and buy my coconut milk from Asian stores.
oh, and because I read some of the comments, and I see people having questions about coconut milk and IBS: you should try to avoid E420(sorbitol) and also this E435, as it is related in some way to sorbitol. Personally, I had no problems with home made coconut milk, or the Asian one without additives. But I should also add, that I don’t use it often. For me is just something to add flavor in desserts, and occasionally to cook Thai green curry recipes for my dear ones.
Your link to Amazon comes up with cans of coconut milk that are not available. Does Native Forest come in cans that are not lined with BPA?
Native forest IS BPA free 🙂 I get it by the case at whole foods, but starting a low FODMAP diet bc I think I’m reacting to it. I’ve been eating it for breakfast (chia seed pudding) for many many months now, in place of eggs. I ate eggs every AM for a year when I went paleo and became sensitive to them. Possibly the same thing happening with the coconut milk? Just goes to show that varying up your food is really important!
Golden Star canned coconut milk contains no guar gum. It’s also very high in milk, not a lot of water like Goya brand.
Coconut is very high in salicylates also which some people, like myself, are highly sensitive to. Incidentally, avocado and olive oil are also very high in salicylates. So, vegetable fats are not an option for me. Butter, Tallow, Lard are all preferable.
I’m sensitive to some salicylates, but not the ones in avocado or coconut or olive oil. You may be able to have one or more of these. Have you tried them?
Hi – This is a really helpful article, just one thing: I’ve carefully researched (30 years in clinical research) and developed protocols for elimination diets and also the digestion-rebalancing 21-day Rejuveo cleanse specifically geared to those who have intestinal issues (“cleanse” for lack of a better descriptive if you associate this with something fad or foolish).
I use coconut milk liberally including to restore gut health in IBD, Crohn’s and other situations.
*Because* coconut milk is a wonderful anti-microbial, anyone with a gut imbalance may want to start with small amounts. Still, it isn’t the coconut milk that is the problem, the problem is the gut dysbiosis (wrong critters living there) and then dying (which you want) but when they die they release toxic waste (and if a huge die off this could be mistaken as sensitivity to coconut milk).
In 100’s of clients, some with some pretty big health issues, I have yet to find someone who was truly sensitive to coconut milk that was otherwise free of the ingredients in this article. According to the research literature, coconut is not a FODMAP. Most of the people I help have gotten some bad information about what they should be doing for their situation and I often see other things being consumed that cause bad reactions. But it has not been to coconut milk that I have ever seen–when started slowly.
I think the world of the information on this site and perhaps this one article could be edited?
PS you can get Native Forest BPA-free very inexpensively here:
link got truncated: google “vitacost”
Hi there. I began a strict sugar-free diet a week ago to try to help with bad breath and a persistent bad taste in my mouth as I read that yeast may be the problem. I am also off dairy. I have just eaten a yoghurt made from coconut milk and whilst it was delicious, I experienced a burning in the stomach and felt odd in general. Reading your post I am wondering if it might be the nasties dying off as you say or if I just cannot tolerate it. Confusing. Can you shed any light? Thanks
I had the same problem with how my breath was smelling. Saw my ENT and he said, it was reflux. So if your tummy burns from eating the yogurt…maybe you shouldn’t eat it. It may be causing the reflux.
I have a short guy child (due to cyst that developed in small intestines as an infant. This resulted into he removal of 2/3 of small intestines). I’ve struggled with weight gain with him which requires him to have a gtube. He needs 20-40 percent more calories. I’ve been recently trying to get a nutritionist for him but getting some push back from our pedi. Surgeon has him on a high sugar formula. So, after some research of my own, I decided to give him coconut milk, avocado, and banana smoothies via his gtube and take away the formula. It’s only been a couple days but no sign of discomfort. Any suggestions on what I can give him high cal and gut healthy
Hi Jeanne, I give my son a smoothy with raw milk kefir, 1/4c coconut oil, kale, blueberries and two raw egg yolks. He also gets a teaspoon fermented cod liver oil with his breakfast. His exceema has disappeared and he is thriving on a paleo diet 🙂
Thank you, Alex. How old is your son? Mine is 2 years old.
What the heck is a “short guy child”?
I already googled, found nothing.
I have FM. I seem to do o.k. With coconut milk.. I am interested to know more from Marie Sternquist on healing the gut. I am vegan and still challenged to find foods to eat that are tasty and tolerable.. That’s for the info here!
Thanks for this! I have Chrones and I’ve been drinking coconut water, lately some coconut milk, and also like coconut flour. No adverse reactions. Also, there are many that aren’t canned!
I’m trying to heal my gut, and (TMI) have wicked diarrhea now. I made water kefir and drank a bout a quart of it over 2 days. I also consumed about a pint of home made coconut milk today. Do you think I over did it? I don’t have pain, just the runs.
According to Monash University research, coconut milk is a low FODMAP food (meaning well tolerated by individuals sensitive to FODMAPS). Dr Sue Sheppard developed the diet at
Monash University and, as far as I know, is the leading expert in this field.
What about the ‘SO DELICIOUS’ coconut milk. I have had an allergy to milk protein for 35 years. I purchased this at Whole Foods as well as rice milk and soy milk. I have noticed a difference in my bowl since I started using this coconut milk. It makes me wonder if it is the coconut milk or something else like the guar gum in the milk.
So Delicious tastes great but unfortunately it contains guar gum & carrageenan. I won’t be buying again. Wish these companies could get something right.
I have a carton of So Delicious coconut milk creamer sitting here in front of me and I’m going through the ingredients. The first big issue is carrageenan which has been linked to intestinal and digestive issues. Unfortunately it has been approved for use in organic food. Sadly, the organic label is slowly but persistently being corrupted. (Look at the arial photos of “organic” milk operations where not one cow is outside, and NOTHING is being done about them breaking the law.) The list of what our family can eat (if we want to avoid illness and disease) is getting smaller and smaller every day. The food industry cares about making money, not about nurturing health through good nutrition. Sad but true.
So because of carrageenan, guar gum and the chemicals used for coloring, So Delicious will be tossed in the trash and not purchased again.
I bought a pack of Aroy-D coconut milk, 8.5 fl oz in each container. Ingredients: coconut milk 100%. I’ve never had this but it’s in a lentil soup recipe so happy to have it in the house. Learned about Aroy-D right in this thread!
Hi was wondering how Goats milk fresh from farm may differ from other milks for treatment of IBD & IBS.?
Would fermenting Coconut Milk (Kefir) help?
This post is completely off topic with the headline. Yet, filled with research and study that doesnt support or analyze the actual facts related to coconut milk or coconut products in general.
Did you read the same article I did? Your way off base.
“You’re” is what you mean,; that is, “you are” shortened.
This article is just what I needed. I never used coconut milk but it’s in a lentil soup recipe I want to try. So I’m looking at ingredients at various offerings on Vitacost and I see carrageenan and guar gum, two ingredients I don’t want to ingest. So thank you, Chris Kresser, for your excellent article.
i made my own coconut milk:
-mix coconut cream and water (1:1 ratio)
-done
hi
thats how i make it!!
thepaleomom cautions against more than 1/2 a cup of coconut cream a day….so as i haven’t succeeded with weight loss wonder whether its related?
i love making it this way too…hope there’s nothing wrong with the ‘easy way’ in this case!!!!!
Someone asked “what if you can’t eat other milks, what do you do?”. For those with stomach upset, It can be the coconut milk and/or, it could be the additive as we have seen debated. I had food sensitivity testing and found out it is the PROTEINS in milk that my stomach rebels against. The fats seem to do OK, but not great. So, it can make whipping cream or half and half, tolerable. Obviously, I wouldn’t drink that for reasons below.. If I were sensitive or allergic to almond milk, soy, etc etc. I would have to learn to not drink them at all, which I use only for a chai occasionally, now. I follow the GAPS protocol with some modifications to avoid dairy and eggs, which again, I am sensitive to. I have not had the yolk vs white tested, but from what I understand, most people are sensitive to the white (PROTEINS). I would not want to eat yolks, so I don’t bother. It is not so troublesome to me if an egg is part of a recipe – and I eat only a serving of that. Every once in awhile I’ll eat some curry with coconut out. I may not feel 100%, but it’s a trade off. Owing to the LP(a) genetic glitch which deposits fat rapidly to my vessels, I do not heap it on. I am mindful that it might not work for me to chow down on it. Bottom line, I avoid what doesn’t work. If it were chocolate…THAT could be a real problem..(!)
I’m confused because the FODMAP diet from Stanford University lists Coconut milk as being a low FODMAP food: http://stanfordhealthcare.org/content/dam/SHC/for-patients-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf
I couldn’t post a comment the correct way so I had to hit reply in order to post one… Anyways I was wondering, if people with IBS and such or those who believe they might, what’s a good alternative to coconut milk then if you can’t consume diary, or soy milk? I don’t know if almond milk would be any better, but I’m not really sure either so if anyone has any insight that I would love to know.
hi i have had IBS for 12 years now and i have never had issues with coconut milk or cream ever when i have used them. i have just changed my diet as i have started to develop issues with dairy so am now dairy free and i use almond milk, soya milk and coconut milk. i am just making my first batch of homemade almond milk and plan on trying the coconut milk recipe. i have used the creams out of a can and milk and never had issues after using them if that helps.
hi eric
i have a friend who cannot tolerate any milk or plant milk. for her its just meat veg and water….!
sobering thought….and helps with gratitude!! xx
New research by Monash indicates that 100ml of coconut water is OK. http://www.med.monash.edu/cecs/gastro/fodmap/diet-updates/coconut.html
Oooooh, Thank you for this informative article. No wonder i get nausea from coconut milk! I have issues with FODMAP foods, Salicylates, Guar gum, Mold Mycotoxins (in many dried coconuts) and I don’t like hearing about BPA. Bummer, because it was going to be a good sub in Paleo desserts. But, not anymore. I have also been avoiding Carageenan. My gut can now tolerate Goat Yogurt, which I hope helps heal my gut too. I cheated & shared my hubby’s Dairy custard (from Whole Foods store)… and I did NOT get an upset stomach. maybe my gut is healing Hmm. I might try again, but won’t overdo it.