Coconut water contains beneficial nutrients like magnesium and potassium, which help maintain fluid balance and support gut function. Magnesium can relieve constipation by drawing water into the intestines, softening stool. This mineral also regulates mediators such as nitric oxide (NO), promoting intestinal muscle contractions for smoother waste movement in the lower digestive tract.

Comprising 95% water, coconut water naturally rehydrates the body. This abundant fluid aids fiber transport, improves digestion, and reduces the risk of constipation, especially in mild cases.

Coconut water is rich in potassium and magnesium, beneficial for health. Photo: Bui Thuy

The water and magnesium content in coconut water supports digestion and liver function. Coconut also contains plant-based compounds like phytochemicals, which have anti-inflammatory properties, promoting healthy digestion.

This beverage provides electrolytes and minerals that maintain hydration, balance blood pH, and benefit muscle and nerve health. Coconut water contains citrate, an acid that can reduce kidney stone risk when excreted through urine. It is also naturally acidic and contains malate, a salt that helps prevent stone formation.

However, consuming too much coconut water at once or on an empty stomach can increase blood sugar levels. High potassium concentrations can lead to heart rhythm disorders and muscle weakness. Individuals with diabetes and kidney disease should limit their intake to 100-200 ml per serving, no more than two times daily. Coconut water has high FODMAPs, which are fermentable carbohydrates that can cause bloating and discomfort if consumed excessively.

Two cups of coconut water can provide 30 g of carbohydrates, a primary energy source, and nearly 1,000 mg of potassium, about one-third of the daily recommended amount. Therefore, individuals should calculate their daily carbohydrate and potassium intake to adjust coconut water consumption accordingly.

Beyond drinking the water, you can blend coconut flesh into smoothies to boost fiber intake. Limit adding sugar or sweeteners to coconut water, as this increases excess calories and can cause sudden blood sugar spikes.

To protect digestive health, adults should limit fried, fatty foods and processed meats. Prioritize green vegetables, watery fruits, and those with a low glycemic index. Regular exercise for 30 minutes daily, at least 5 days a week, promotes stable digestion. Adequate sleep and stress management also enhance digestive and overall health.

Anh Chi (According to Health)