The majority (over 98 percent) of the fats you eat from animal products, oils, and avocado are long-chain fatty acids. Medium-chain triglycerides (MCTs) have a shorter chain than long-chain fatty acids and are found only in very specific foods like coconut oil and human milk. Unlike the regular long-chain fatty acids found in most foods, MCTs do not require bile to be digested. They are thus absorbed easily and provide an efficient source of energy. If you’re worried about gaining weight on a higher-fat diet, go for MCTs such as coconut oil because your body uses them immediately to produce energy and can’t store them as fat. And because MCTs don’t
require bile to be digested and absorbed, coconut oil is also an excellent choice for people with gallbladder issues or no gallbladder.
The energy-producing effect of MCTs can be similar to the energy boost from caffeine. Some people even feel warmer in the hours after eating coconut oil because of how it can increase your metabolism. The advantage of coconut oil over caffeine, though, is that the energy increase from coconut oil is steadier and won’t lead to a sudden energy crash a few hours later. While MCTs have been shown to be helpful for people trying to lose weight because your body prefers not storing them, they can also help people who are underweight and malnourished get the energy they need.
MCTs can also help your digestive health. Using coconut oil as a way to get your daily fat can provide your body with the energy it needs to function better and heal without putting more strain on your digestive system. MCTs can also boost your immune system to help you fight infections and protect you from illness. On top of that, one type of MCT, lauric acid, has strong antimicrobial properties, which is why Mother Nature put it in human breast milk to protect infants’ immature immune systems from disease.
Making coconut oil one of your regular sources of dietary fat could help you fight harmful bacteria, fungi/yeasts, viruses, and even parasites more effectively to prevent getting sick. Any type of infection can compromise the recovery of your digestive system and unravel all the good work you’ve been doing to improve your digestive health. Coconut oil truly is a superfood to include in your diet to optimize your digestive and overall health.
There are no health risks associated with taking coconut oil, but it can cause some nausea or gastric discomfort in some people at first, especially if you start by taking large amounts. Start gradually with one quarter to one half teaspoon (one to two milliliters) at each meal or snack and build up gradually to allow your body to adapt and prevent any possible side effects.
Although coconut oil is the best source of MCTs, other coconut-based products such as coconut cream, coconut butter, and dried, unsweetened coconut also contain these unique fats. Table 46 will help you understand the differences between the panoply of coconut products available to you.
Table 46: Characteristics of Various Coconut Products
Coconut-Based Products Characteristics
Coconut Oil
• 100% fat
• Oil extracted from coconut meat
• Allowed in the elimination phase
Fresh Coconut meat
• Mostly fats with a bit of protein, carbs, and fiber
• Not recommended in the elimination phase, but can be trialed in the reintroduction phase (if desired)
Coconut Water
• Mostly carbs and electrolytes
• Not recommended in the elimination phase, but can be trialed in the reintroduction phase (if desired)
Coconut Butter (also called coconut cream concentrate or coconut manna)
• Mostly fats with a bit of protein, carbs, and fiber
• Ground up coconut meat (similar to nut butter, but with coconut)
• Not recommended in the elimination phase, but can be trialed in the reintroduction phase (if desired)
Coconut Chips
• Mostly fats with a bit of protein, carbs, and fiber
• Dried unsweetened coconut flakes
• Not recommended in the elimination phase, but can be trialed in the reintroduction phase (if desired)
Unsweetened Dried Coconut
• Mostly fats with a bit of protein, carbs, and fiber
• Dried unsweetened coconut flakes, grounded more or less finely
• Not recommended in the elimination phase, but can be trialed in the reintroduction phase (if desired)
Coconut Milk
• Mostly fats with a bit of protein, carbs, and fiber
• Liquid extracted comes from grated coconut meat
• Not recommended in the elimination phase, but can be trialed in the reintroduction phase (if desired)
• Commercial coconut milks often contain added sugars, gums, or other thickeners that can cause digestive
problems in some people
• Mostly fats with a bit of protein, carbs, and fiber
Coconut Cream
• Same as coconut milk, but with less water (and therefore more fat) per serving
• Not recommended in the elimination phase, but can be trialed in the reintroduction phase (if desired)
• Commercial coconut milk often contain added sugars, gums or other thickeners that can cause digestive problems in some people
Coconut Flour
• Mix of carbs and fiber with some protein and a little fat
• Ground coconut meat from which the oil has been extracted (to make coconut oil)
• Not recommended in the elimination phase, but can be trialed in the reintroduction phase (if desired)