Is Coconut Oil Ok to Swallow? Understanding the Benefits and Risks

November 23, 2025 •

3 min read

According to the American Heart Association, replacing saturated fats like coconut oil with unsaturated fats can help lower cholesterol. Given its high saturated fat content, many people ask: is coconut oil ok to swallow? The answer is nuanced, depending on the quantity, context, and your individual health profile.

Quick Summary

Ingesting coconut oil in moderation as a cooking ingredient is generally safe for most. Its high saturated fat content can increase cholesterol, so it should be used sparingly. Never swallow oil used for oil pulling, as it collects oral bacteria. Potential side effects from excessive intake include digestive upset.

Key Points

Swallowing vs. Cooking: Coconut oil is safe to consume in moderation when used in cooking, but should never be swallowed after using it for oil pulling.
High in Saturated Fat: Coconut oil contains over 80% saturated fat, which can raise LDL ('bad') cholesterol and increases heart disease risk when consumed excessively.
MCT Oil vs. Coconut Oil: Many supposed benefits are based on studies of concentrated MCT oil, not standard coconut oil. The primary fatty acid in coconut oil, lauric acid, behaves differently in the body.
Consume in Moderation: Health experts suggest limiting daily intake to 1–2 tablespoons, considering your overall saturated fat consumption.
Potential Digestive Side Effects: Excessive amounts of coconut oil, especially taken all at once, can cause digestive upset, including diarrhea and nausea.
Consider Other Oils: For heart health, replacing saturated fats like coconut oil with unsaturated fats from sources like olive oil is often recommended.

What Happens When You Swallow Coconut Oil?

When you swallow coconut oil, your body digests it similarly to other dietary fats. The oil is rich in medium-chain triglycerides (MCTs), which are absorbed and metabolized differently than long-chain triglycerides (LCTs) found in most other vegetable oils. This difference is the basis for many of its touted health benefits, but also the source of much confusion, as many studies highlighting MCT benefits do not use standard coconut oil.

Potential Benefits of Consuming Coconut Oil in Moderation

Provides a quick energy source: Unlike other fats, MCTs are transported directly to the liver and can be used immediately for energy, similar to carbohydrates.
May increase "good" cholesterol: Some studies suggest that coconut oil can increase levels of high-density lipoprotein (HDL) cholesterol, though it also raises LDL cholesterol.
Offers antimicrobial effects: The lauric acid found in coconut oil has demonstrated antimicrobial and antibacterial properties, which may benefit gut and oral health.
Aids in nutrient absorption: It can help the body absorb fat-soluble vitamins and minerals.
May improve digestive health: Some individuals report that coconut oil can aid digestion, though excessive consumption can cause issues.

Significant Risks and Side Effects

Despite its benefits, consuming too much coconut oil presents several risks:

Raises cholesterol: Health authorities warn that coconut oil's high saturated fat content can significantly increase LDL ("bad") cholesterol levels, a known risk factor for heart disease.
Causes digestive distress: Overconsuming coconut oil, especially on an empty stomach, can lead to side effects like diarrhea, stomach cramps, and nausea.
Contributes to weight gain: As with any oil, coconut oil is calorie-dense (approx. 120 calories per tablespoon). Excessive intake can easily lead to weight gain if not balanced with overall caloric needs.
Contains a unique fatty acid profile: The lauric acid in coconut oil is technically an MCT but is metabolized more like an LCT, meaning the powerful weight loss and metabolic benefits seen with pure MCT oil don't apply directly to standard coconut oil.

Never Swallow After Oil Pulling

It is crucial to differentiate between consuming coconut oil in food and using it for oil pulling. Oil pulling involves swishing the oil in your mouth for up to 20 minutes to pull out bacteria and toxins. After this process, the oil contains these collected microbes and should be spit out, not swallowed. Swallowing oil after pulling can cause stomach issues and negate any perceived oral health benefits.

How Much Is a Safe Amount to Swallow?

Moderation is the most important factor when consuming coconut oil. For a healthy adult, limiting intake to one to two tablespoons per day is a generally accepted guideline. This should be considered within the broader context of your total saturated fat intake, which is recommended to be less than 10% of daily calories. Those with existing cholesterol issues should consult a doctor before adding coconut oil to their diet.

Comparison Table: Refined vs. Unrefined Coconut Oil


Feature	Refined Coconut Oil	Unrefined/Virgin Coconut Oil
Processing	Derived from dried coconut (copra); deodorized and bleached.	Made from fresh coconut meat with minimal processing.
Flavor/Aroma	Neutral taste and odor.	Distinct, rich coconut flavor and aroma.
Smoke Point	Higher, 400–450°F (204–232°C).	Lower, around 350°F (177°C).
Best Uses	High-heat cooking, baking, frying.	Medium-heat cooking, adding flavor, skin/hair care.
Nutrient Content	Similar fatty acid profile, but fewer antioxidants.	Higher antioxidant content retained from minimal processing.
Price	Generally less expensive.	Usually more expensive due to less processing.

Conclusion: Balance is Key

Yes, coconut oil is safe to swallow when consumed as part of a balanced diet and within recommended limits. However, the claims of it being a “miracle superfood” for weight loss or heart health are largely unfounded and often misrepresent studies involving pure MCT oil. The high saturated fat content is a primary concern for heart health, and excessive intake can lead to unwanted digestive side effects. For those who enjoy the flavor, using a moderate amount (1-2 tablespoons daily) as an alternative to other fats in a varied diet is acceptable. Prioritizing oils rich in unsaturated fats, such as olive or canola, remains the consensus for long-term cardiovascular health. Always listen to your body and consult a healthcare professional, especially if you have existing health conditions like high cholesterol.

Coconut Oil - The Nutrition Source

Frequently Asked Questions

Refined coconut oil is deodorized and bleached, resulting in a neutral flavor and higher smoke point suitable for cooking. Unrefined (or virgin) coconut oil is minimally processed, retains a strong coconut flavor and aroma, and is often preferred for cosmetic use or adding flavor to dishes.

While some claims link coconut oil to weight loss, research is mixed and inconsistent. Much of the evidence is based on studies of concentrated MCT oil, which differs significantly from standard coconut oil. As a calorie-dense fat, excessive consumption can lead to weight gain.

Taking a small amount, like a teaspoon, is generally safe. However, consuming large amounts, such as a tablespoon or more, can cause digestive distress like diarrhea and is not recommended. It's best to incorporate it into food rather than swallowing it directly.

Coconut oil is generally easy to digest due to its MCT content and may have antimicrobial properties that benefit gut health. However, excessive amounts can irritate the digestive tract and cause diarrhea or stomach cramps.

If you accidentally swallow a small amount during oil pulling, it's unlikely to cause serious harm. However, the purpose of oil pulling is to collect bacteria and toxins from the mouth, so swallowing it can lead to stomach discomfort or diarrhea.

For healthy adults, consuming up to two tablespoons daily is often mentioned. This should be part of a balanced diet and within the recommended daily limit for saturated fats (under 10% of total calories).

Individuals with high cholesterol should be cautious and consult a doctor, as coconut oil can raise LDL ("bad") cholesterol. Those with digestive sensitivities may also experience side effects like diarrhea, especially with larger doses.