Does mct oil make you poop? If you’ve just had your episode(s) of mct oil diarrhea, here’s what you need to know about it so you can be cautious next time.
SEE ALSO: What’s the fastest way to get into ketosis?
There’s a lot of misinformation about mct oil on the Internet, and you’ll learn about those as well.
Does MCT Oil Make You Poop?
This supplement, on its own, is not the culprit behind mct oil diarrhea. It depends on several factors, such as your stomach sensitivity, dosage, and the quality of your oil.
Interesting Finding: MCT oil has been used to treat digestive disorders, including diarrhea. In one study, it helped promote weight gain in children (aged 6-47 months) who were suffering from acute diarrhea. The researchers also noted that mct oil did not cause vomiting, fat intolerance, or dehydration in the children .
What Causes MCT Oil Diarrhea?
As stated above, mct oil on its own may not make you poop like there’s no tomorrow. Several other factors, such as the ones below, have to be taken into account.
1. MCT Oil Overdose
Would you ever take more than the recommended amount of any other dietary supplements?
Why then, do some people feel it’s safe to use mct oil like it’s ketchup?
Here’s the deal: You can include mct oil in your coffee. Not make your coffee in mct oil. Likewise, you can add it in your salad dressing, but not make the dressing out of mct oil.
The recommended maximum dosage is two tablespoons per day. It’s not a good idea to take it all at once.
And doing this is a surefire way to invite a neverending mct oil diarrhea episodes.
2. Not testing and building tolerance
Some people try new things, especially things that could affect their health without doing proper research. Sure, mct oil has proven health benefits such as improved energy and mental clarity.
However, this doesn’t mean you take this supplement at its maximum dosage right away, especially if you’re someone with a sensitive stomach.
Start with half a teaspoon for a week. Then move on to 1 teaspoon for another week. Gradually increase the dosage until you get to about 2 tablespoons per day.
It’s also recommended that you leave a 5-6 hours gap between each of the two tablespoons.
3. MCT oil and IBS
Caffeine possesses laxative properties, and those with IBS are generally asked to lower their intake of dietary fat, and caffeine. So taking mct oil in coffee may aggravate IBS symptoms such as diarrhea in some people .
If you have it, try the low FODMAP keto diet to see if that helps. If it does, stick to it for 3-4 weeks before going back to your usual keto diet. There won’t be much difference because nearly all of the low FODMAP foods we listed are the ones you would typically eat on a ketogenic diet.
However, some foods high in insoluble fiber like cauliflower are excluded because they don’t go well with IBS.
4. Thinking all MCT oil is created equal.
For starters, avoid buying from unknown brands without any reliable history. Secondly, most cheap mct oils contain lauric acid.
Lauric acid has 12 carbon atoms and misses just one more to be a long-chain triglyceride. It’s almost an LCT which cannot be rapidly digested by your liver the way MCTs can.
Caprylic acid (C8), and Capric acid (C10) are considered to be responsible for the majority of the health benefits associated with mct oil.
Although coconut oil is the largest source of MCTs, most of it is lauric acid. So producing a pure mct oil that only contains C8 and C10 can be more expensive than one that also contains lauric acid.
Foods To Avoid When You Have MCT Oil Diarrhea
Some foods can aggravate diarrhea symptoms. Therefore it’s best to avoid them until you recover. Unfortunately, this may mean that you need to avoid some of your everyday foods on the keto diet.
In which case, you can choose to follow the steps in the next part, or take a short break from keto until you heal. Below are some foods to avoid if you experience diarrhea after taking mct oil.
MCT Oil Diarrhea Cure: STEP BY STEP
Follow the steps below if you want to get the best out of mct oil without running into diarrhea issues. You can also follow these to recover.
1. Start with a low dosage
As stated earlier, start with a small dosage of half tsp for a week and then gradually increase the dosage every week until you reach the maximum 2 tbsp.
During this time, you’ll be able to examine how your body responds to it and whether or not your body adjusts to the mct oil.
If you poop more after a specific dosage, try lowering it and stick with that dosage if it helps.
2. Avoid taking it on an empty stomach
A lot of people who shared their stories of mct oil diarrhea episodes, also mentioned that it was worse when they took it on an empty stomach.
Studies have also indicated that mct oil is better tolerated when taken with food. E.g., in one study that compared the effect of mct oil and olive oil for weight loss, the oils were incorporated into muffins .
Key Finding: The above study found that the mct oil group lost more weight, and did not have any adverse effects with a dosage of 18-24 grams per day. Another thing to note is that each muffin contained 10 grams of MCTs, and the rest of the dosage was incorporated into other foods.
This highlights an important point: MCT oil is better tolerated with food, and when the dosage is split throughout the day.
3. Avoid ones that contain lauric acid
As discussed earlier, go for pure mct oils that contain the highest percentage of C8 MCTs like this one and this one.
See our guide if you want to know more about which brands produce the best quality MCT oils.
4. Try MCT Powder
Powder supplements are better tolerated in some people who have digestive issues.
The powder may be a slightly diluted version of the oil because of the process it goes through, but it will still provide a generous dose of high-quality MCTs.
Again, we can’t stress enough about choosing one that has the highest percentage of C8 and one that doesn’t contain lauric acid like this powder.
5. Low FODMAP keto diet for mct oil diarrhea
Low FODMAP foods have been proven to improve IBS symptoms such as diarrhea, bloating, and gas. Fortunately, a lot of these foods are keto-friendly, so you might want to stick to those when you’re trying to recover from the mct oil diarrhea.
Here are some low fodmap foods that are also low in carbohydrates :
Dairy & Fat
Fruits & Nuts
Meat & poultry
Herbs & spices
6. Avoid taking it with coffee
As mentioned earlier, caffeine and fat may not go well with people who have IBS and other digestive issues. So take your supplement with food instead.
Don’t forget your electrolytes
You will be losing a lot of fluid and electrolytes if and when the unfortunate happens. So make sure you drink plenty of water and other liquids like clear broths without fat.
Fresh coconut water is also great for refiling your lost electrolytes.
It might also be a good idea to keep an electrolyte supplement, not just for this, but because electrolytes are essential for keto. Try this lime lemon electrolyte supplement that also contains exogenous ketones for added benefit.