MCT oil has become a popular supplement for those seeking to improve their gut health and energy levels. However, as with any supplement, there are potential side effects to be aware of.
One such side effect is acid reflux, which can be exacerbated by consuming high-fat foods like coconut oil.
In this article, we’ll explore whether MCT oil can cause acid reflux and what you can do to avoid it. So, if you’re a fan of MCT oil or considering adding it to your diet, keep reading to learn more.
Can MCT Oil Cause Acid Reflux?
While MCT oil is generally considered safe, it can cause acid reflux in some individuals. This is because MCT oil is a high-fat food that can worsen acid reflux symptoms, especially when consumed in large quantities.
In addition, MCT oil may trigger digestive issues such as diarrhea, bloating, and stomach pain. These side effects are more likely to occur when MCT oil is consumed on an empty stomach or in excessive amounts.
It’s important to note that not everyone will experience acid reflux or digestive issues when consuming MCT oil. However, if you are prone to acid reflux or have a sensitive stomach, it’s best to start with a small amount of MCT oil and gradually increase your intake over time.
What Is MCT Oil And How Does It Work In The Body?
MCT oil is a dietary supplement that contains medium-chain triglycerides (MCTs), which are a type of saturated fat. Unlike long-chain triglycerides, which are the primary fat source in the average diet, MCTs consist of medium-length chains of six to twelve carbon atoms. This makes them easier for the body to digest and absorb, providing an instant boost of energy.
When consumed, MCT oil is quickly broken down in the gastrointestinal tract and converted into ketones, which are an alternative energy source for the brain and body that do not rely on carbohydrates. MCT oil can also help increase fullness and potentially improve gut health by reducing the growth of harmful bacteria and promoting the growth of beneficial bacteria.
Research has suggested that MCT oil may have a range of potential health benefits, including increased energy, appetite control, improved heart health, and potential therapeutic effects for neurological conditions. However, more research is needed to fully understand these benefits and their mechanisms of action.
It’s important to note that while MCT oil may have potential health benefits, it is still a high-fat food that can worsen acid reflux symptoms in some individuals. As with any dietary supplement or change in diet, it’s best to consult with a healthcare professional before incorporating MCT oil into your routine.
Understanding Acid Reflux And Its Causes
Acid reflux, also known as heartburn, is a common digestive disorder that affects millions of people worldwide. It occurs when stomach acid flows back up into the esophagus, causing a burning sensation in the chest and throat. The lower esophageal sphincter (LES), a muscle at the bottom of the esophagus, is responsible for preventing acid reflux by closing as soon as food passes through. However, if the LES doesn’t close properly, acid can creep up from lower in the digestive system and cause acid reflux symptoms.
There are many common causes of acid reflux, including pregnancy, hiatal hernias, eating an unhealthy diet, and an imbalance of stomach acid. Pregnancy can cause acid reflux due to the pressure that the growing fetus puts on the stomach. Hiatal hernias occur when part of the stomach protrudes into the chest through the diaphragm, which can weaken the LES and cause acid reflux. Eating an unhealthy diet that’s high in fat and processed foods can also contribute to acid reflux by increasing pressure on the LES and causing inflammation in the esophagus. Finally, an imbalance of stomach acid can lead to acid reflux by allowing acid to flow back up into the esophagus.
If left untreated, long-term acid reflux can cause severe damage to the esophagus and increase the risk of developing esophageal cancer. Therefore, it’s important to manage acid reflux symptoms by making lifestyle changes such as avoiding trigger foods, losing weight if necessary, and elevating the head of your bed when sleeping. In addition, natural remedies such as drinking ginger tea or taking probiotics may also help alleviate symptoms.
The Link Between High-fat Foods And Acid Reflux
Several studies have explored the relationship between high-fat foods and acid reflux. One cross-sectional study published in Gut found that high saturated fat and cholesterol intake was correlated with GERD, but only in those with a BMI over 25 (classified as overweight). Another study found that being overweight, but not a high dietary fat intake, increased hospitalization (esophagitis or hiatal hernia) in those with GERD. This may be due to the fact that obesity is an independent risk factor for acid reflux.
However, a review published in 2009 indicates mixed results on whether a high dietary fat intake leads to acid reflux and GERD. One of the studies indicates that high percentage of calories from fat (saturated fat and cholesterol) is associated with acid reflux. Another found no difference between a high fat and a low fat meal, though a higher caloric load increased esophageal exposure to stomach acid.
It’s important to note that not all high-fat foods are created equal. For example, chocolate can increase the acid exposure to the lower end of the esophagus and induce reflux, while milk chocolate can also be high in fat. Additionally, diets higher in MCTs have been shown to lead to much less fat gain than diets that are higher in LCTs. One recent double-blind study found that MCTs suppressed the accumulation of body fat in healthy men and women.
Tips For Incorporating MCT Oil Into Your Diet Without Causing Acid Reflux
If you want to incorporate MCT oil into your diet without causing acid reflux, there are a few tips you can follow:
1. Start with a small amount: Begin by adding just a teaspoon or less of MCT oil to your meals or drinks. This will help your body adjust to the new food and prevent any sudden increase in fat intake that could trigger acid reflux.
2. Mix it with other foods: Rather than consuming MCT oil on its own, try mixing it with other foods that are less likely to cause acid reflux. For example, you can add MCT oil to your smoothies, salad dressings, or soups.
3. Take it with meals: Consuming MCT oil with meals can help reduce the risk of acid reflux. This is because food can help buffer the acid in your stomach and prevent it from flowing back up into your esophagus.
4. Avoid consuming MCT oil on an empty stomach: Consuming MCT oil on an empty stomach can increase the risk of acid reflux and other digestive issues. Instead, try to consume it with meals or snacks.
5. Choose a high-quality MCT oil: Some MCT oils may contain additives or impurities that could worsen acid reflux symptoms. Look for a high-quality MCT oil that is pure and free from any harmful ingredients.
By following these tips, you can safely incorporate MCT oil into your diet without causing acid reflux or other digestive issues. Remember to start slowly and listen to your body’s signals to determine the right amount of MCT oil for you.
Other Potential Side Effects Of MCT Oil To Be Aware Of
While MCT oil is generally considered safe, there are other potential side effects to be aware of. These include flatulence, nausea, vomiting, and abdominal pain. These side effects are more likely to occur when MCT oil is consumed in excessive amounts or on an empty stomach.
In addition, long-term use of MCT oil products could lead to fat building up in the liver. This is a serious condition known as non-alcoholic fatty liver disease (NAFLD), which can cause inflammation and damage to the liver.
Furthermore, heavy use of MCT oil can increase levels of bad cholesterol in some people. This is a known side effect that may increase the risk of heart disease and other health problems. It’s important to discuss any concerns about cholesterol levels with your doctor before adding MCT oil to your diet.
Finally, it’s worth noting that there isn’t enough reliable information to know if MCTs are safe when applied to the skin or what the potential side effects might be.