Is coconut milk anti-inflammatory? A closer look at the research

October 5, 2025 •

4 min read

Approximately 43% of the fat content in one cup of canned coconut milk is saturated fat, composed mainly of medium-chain triglycerides (MCTs). Research suggests that components within coconut milk, including its phenolic compounds and lauric acid, may offer anti-inflammatory effects. While animal and test-tube studies show promise, more human research is needed to fully understand if and how is coconut milk anti-inflammatory for the average person.

Quick Summary

This article examines the scientific evidence regarding coconut milk's potential anti-inflammatory properties, focusing on key compounds like lauric acid, phenolic compounds, and selenium. It explores animal and test-tube studies suggesting a positive effect, contrasts coconut milk's nutritional profile with other milk alternatives, and discusses important considerations like saturated fat content.

Key Points

Lauric acid's role: Coconut milk contains lauric acid, which converts to monolaurin in the body and possesses antimicrobial and potential anti-inflammatory effects based on test-tube and animal studies.
High in antioxidants: Phenolic compounds and selenium in coconut milk offer antioxidant benefits, protecting against oxidative stress that contributes to inflammation.
Medium-chain triglycerides: The MCTs in coconut milk are metabolized differently than some long-chain fats, and some studies suggest they may have anti-inflammatory effects.
Animal vs. human studies: Much of the evidence for coconut milk's anti-inflammatory properties is derived from animal and lab-based research; more human studies are needed for conclusive evidence.
Saturated fat consideration: Full-fat coconut milk is high in saturated fat, which can impact cholesterol levels. It is important to consume it in moderation as part of a balanced diet.
Moderation and product choice: The nutritional profile varies greatly between canned and carton coconut milk. Choosing unsweetened varieties and consuming in moderation is recommended.

Understanding the anti-inflammatory potential of coconut milk

For centuries, various parts of the coconut palm have been used in traditional medicine across different cultures, with folk remedies utilizing husk fibers for treating inflammatory conditions like arthritis. Modern science has begun to investigate these traditional claims, identifying specific components within coconut milk that may contribute to its anti-inflammatory effects. This section delves into the key active ingredients and the current state of scientific research.

The role of lauric acid and MCTs

Coconut milk's fat is largely composed of medium-chain triglycerides (MCTs), with lauric acid being a primary component. Unlike long-chain fatty acids found in some animal products, MCTs are metabolized differently, providing a quick source of energy. Lauric acid is converted by the body into a compound called monolaurin, which has been shown to possess antimicrobial and anti-fungal properties. Some animal studies have also suggested that lauric acid has anti-inflammatory effects. While promising, it is crucial to remember that the concentration of these beneficial compounds can vary significantly between canned and carton versions of coconut milk, with canned versions typically having higher fat content.

Antioxidants and phenolic compounds

Oxidative stress, caused by an excess of free radicals, can lead to chronic inflammation in the body. Coconut milk contains phenolic compounds, which are a type of antioxidant. These compounds help neutralize free radicals, thereby protecting cells and proteins from damage. Some research suggests that these antioxidants can contribute to reducing inflammation and may support gut health. Furthermore, some studies indicate that Malaysian coconut milk has higher antioxidant activity than cow or goat milk. Another antioxidant present in coconut milk is selenium, which can also help manage inflammatory conditions like arthritis.

Animal vs. Human research: What the studies say

While the science offers encouraging signs, much of the supportive evidence comes from animal or test-tube studies, not human trials.

Animal studies: Research involving rats with stomach ulcers showed that coconut milk reduced ulcer size significantly, with researchers attributing this effect partly to its anti-inflammatory properties. Another animal study showed that coconut extract reduced inflammation and swelling.
Test-tube studies: Lab-based research indicates that lauric acid can inhibit the growth of certain bacteria, which could indirectly benefit overall inflammation.
Human studies: While studies on coconut fat have been conducted, there is less specific research focusing solely on the anti-inflammatory effects of coconut milk in humans. The effects observed in animals do not always translate to the same results in humans, and more research is necessary to draw definitive conclusions.

Coconut milk vs. other dairy alternatives

When choosing a milk alternative, the nutritional profiles and ingredients can vary greatly, impacting their potential inflammatory effects. The presence of additives in some commercially prepared products is an important consideration.


Feature	Coconut Milk	Oat Milk	Almond Milk	Dairy Milk (Full Fat)
Fat Type	Medium-chain triglycerides (MCTs), primarily saturated fat	High in carbohydrates and often contains added oils	Monounsaturated fat, naturally low in calories	Long-chain saturated fatty acids
Potential for Anti-inflammatory Effects	Suggested by lauric acid and phenolic antioxidants in animal and test-tube studies.	High in carbs, which can be pro-inflammatory if consumed in excess or sweetened.	Vitamin E is an antioxidant that can help reduce inflammation.	Can be pro-inflammatory for those with lactose intolerance or dairy sensitivity.
Key Nutrients	Contains Manganese, Selenium, Vitamin C.	Often fortified with calcium and vitamins.	Fortified with calcium, vitamin D, and contains Vitamin E.	Good source of protein, calcium, and Vitamin D.
Added Sugars	Varies by product; sweetened varieties can add sugar.	Varies by product; often contains added sugar.	Varies by product; unsweetened versions are low in sugar.	Contains naturally occurring milk sugars (lactose).
Gut Health	May support a healthy microbiome due to lauric acid's antimicrobial properties.	Can contain gums and thickeners that may be irritating to some digestive systems.	Generally well-tolerated, but some find the fiber irritating.	Lactose can cause digestive issues and inflammation in sensitive individuals.

Potential drawbacks and considerations

While coconut milk shows some promise, it is not without its caveats. The high saturated fat content, particularly in the canned, full-fat variety, is a significant consideration. While MCTs are metabolized differently than some saturated fats, some research has shown that lauric and myristic acids can increase both "bad" LDL and "good" HDL cholesterol levels. Furthermore, manufacturers may not use virgin coconut oil, which contains a higher antioxidant content. Moderation is key, especially for those monitoring their cholesterol. It is also important to choose unsweetened varieties to avoid added sugars, which can promote inflammation.

Conclusion

The question, is coconut milk anti-inflammatory, has a nuanced answer. The presence of lauric acid, phenolic compounds, and antioxidants provides a scientifically plausible basis for its anti-inflammatory properties, with supporting evidence from animal and test-tube studies. For individuals with inflammatory conditions, replacing pro-inflammatory ingredients like sugar with coconut milk may be beneficial. However, the high saturated fat content, particularly in full-fat versions, warrants caution and moderation. Ultimately, coconut milk can be a valuable addition to an anti-inflammatory diet when used judiciously and in the context of a balanced, whole-food-based eating plan.

For further reading on the broader nutritional benefits of coconut milk, explore this article from Healthline.(https://www.healthline.com/nutrition/coconut-milk)

Frequently Asked Questions

Yes, some evidence suggests that selenium and the anti-inflammatory properties of coconut milk may help reduce arthritis symptoms by controlling free radicals and joint inflammation, but more research is needed.

Canned coconut milk typically contains a higher concentration of the beneficial fats and phenolic compounds, but it also has more saturated fat. Carton coconut milk is more diluted but can have added sugars and additives, which are pro-inflammatory.

Lauric acid, a medium-chain fatty acid found in high concentration in coconut milk, is converted into monolaurin, which has antimicrobial and anti-inflammatory properties.

Coconut milk may help with gut health, as its lauric acid has antimicrobial properties that can combat harmful bacteria. Animal studies also suggest it may protect the stomach lining and reduce ulcers.

While it has potential benefits, the high saturated fat content in full-fat coconut milk requires moderation, particularly for those concerned about cholesterol levels. It's best to choose unsweetened varieties to avoid the inflammatory effects of sugar.

Almond milk is rich in Vitamin E, an antioxidant, while coconut milk contains lauric acid and phenolic compounds. Both offer potential anti-inflammatory benefits, but their overall nutritional profiles differ.

You can use unsweetened coconut milk in curries, smoothies, oatmeal, and soups. It is an excellent dairy-free alternative and can replace ingredients like cream or dairy milk in recipes.