Benefits of coconut water for the digestive system

Coconut water contains many beneficial nutrients such as magnesium and potassium, which help maintain fluid balance and support intestinal function. In particular, magnesium can reduce constipation by attracting water into the intestines, helping to soften stools. This mineral also participates in regulating mediators such as nitric oxide (NO), promoting intestinal muscle contractions, helping stool move more smoothly in the lower digestive tract.

With 95% water, coconut water helps naturally rehydrate the body. This abundant amount of water supports fiber transport, improves digestion and reduces the risk of constipation, especially in mild cases.

Thanks to its water and magnesium content, coconut water can support digestion and liver function. Besides, coconut is rich in plant-based compounds such as phytochemicals, which have anti-inflammatory properties and support healthy digestion.

This drink contains electrolytes and minerals that contribute to maintaining hydration, balancing pH (blood acidity), and are good for muscle and nerve health. Coconut water contains citrate, an acid that can reduce the risk of kidney stones when excreted through urine. It is also naturally acidic and contains malate (a salt) that helps prevent stone formation.

However, drinking a lot of coconut water at once or on an empty stomach can increase blood sugar levels. High potassium levels lead to heart arrhythmias and muscle weakness. People with diabetes and kidney disease should drink 100-200 ml of coconut water at a time and not more than twice a day. Coconut water is high in FODMAPS, which are fermentable carbohydrates that can cause bloating, gas, and discomfort if consumed in excess.

Two cups of coconut water can provide 30 g of carbs (the body’s main source of energy) and nearly 1,000 mg of potassium, about 1/3 of the daily potassium requirement. Therefore, each person needs to calculate the amount of carbs and potassium consumed during the day, then adjust the amount of coconut water accordingly.

Besides drinking water, you can use coconut pulp in a smoothie to supplement fiber. Limit adding sugar or sweeteners to coconut water because it increases excess calories, easily causing sudden increases in blood sugar.

To protect digestive health, adults should limit fatty fried foods and processed meats. Prioritize green vegetables, juicy fruits and low glycemic index. Exercising regularly for 30 minutes a day and maintaining it at least 5 days a week helps promote stable digestion. Getting enough sleep and controlling stress also contribute to improving digestive health in particular and overall health in general.