Can you eat fractionated coconut oil?

Chalkboard showing if fractionated coconut oil is edible

Not all fractionated coconut oils are edible. Why? Because some are food grade while some are not. The non-food grade fractionated coconut oil is made for topical use and cosmetic purposes only. It's not safe for consumption. Hence, you should not take it internally. So, which fractionated coconut oil is safe to eat and which is for topical use only?

1. Topical fractionated coconut oil

Fractionated coconut oil

These fractionated coconut oils (as labeled) are made solely for use on skin, hair, scalp and body. They're not intended for internal use. Hence, you shouldn't consume them.

You can easily find on their labels words like "promote healthy skin", "soothe dry skin", "hair care", "carrier oil", "massage oil", "skin moisturizer", "for external use only" etc which provide further evidence to show that the products are not intended for consumption.

Some may have a free pump for you to conveniently squeeze out the oil for topical use. A few may even offer you a separate smaller spray pump bottle as well. Or they're already packaged in a spray pump bottle so that you can readily spray fractionated coconut oil on your skin.

Some time ago a friend approached me. She told me she's been consuming topical fractionated coconut oil as she thought it's edible. I advised her to check with the company that makes the product.

Guess what? The company replied that it's food safe and can be used in cooking. But I scrutinized the brand and no where on its label states in black and white that it's food grade and safe to eat. The label says, "...an ideal ingredient in soap making and skin care products bla bla bla... is highly stable for use in creams and lotions and many other cosmetic preparations for skin and hair."

Isn't that obvious you cannot use it internally? Do you drink shampoo? Or do you feel good adding some rouge powder or suntan lotion to your food?

Of course, topical fractionated coconut oil may not appear as hazardous as those cosmetic products just mentioned even if you happen to drink some down.

But they're not purified to the level where they can make the "Food Grade" cut. We don't know how much health-detrimental chemicals like hexane (to help improve oil yield) and other impurities are left behind. They're invisible to our eyes. So, you just never know how safe it is and what it will do to your health in the long run if you were to take it as food?

The company or brand still needs to follow some standard requirements and go through some extra processes to further purify it before they can obtain the "Food Grade" certificate for their product.

So, as long as it's not certified "Food Grade", do not eat it. Not worth the risk. Use it topically instead if you have excess. And turn to the food grade fractionated coconut oil – MCT oil for a safer consumption.

2. Edible fractionated coconut oil – MCT oil

MCT oil

Yes, you can ingest this type of fractionated coconut oil.

Some brands may include the term "fractionated coconut oil" in their labels. Just don't get confused with those meant for topical use and cosmetic purposes as I mentioned earlier.

As long as you see words like "energy", "metabolism booster", "thermogenic", "ketogenic", "sports", "weight management", "dietary supplement" etc on the label, it's apparent that this fractionated coconut oil is edible. You can definitely consume it. You can even cook with it.

Note:
If you use MCT oil in your cooking, its odorless "odor" will wave up with the heat and you might not like the pungent smell. And the mouthfeel of the cooked food is quite odd. Maybe I'm not used to using an oil that doesn't make my food oily. I still prefer virgin coconut oil or RBD coconut oil for cooking. Taste a lot better and more "normal" this way. πŸ˜‰

As you can see from those terms I just pointed out, MCT oil is vastly popular as a special dietary supplement among athletes.

Especially the powerlifters, they're crazy about this fractionated coconut oil as it can help them break down unwanted body fat while retaining their muscle mass. This fractionated coconut oil can also help boost their energy level that in turn, improve their overall performance.

Note:
MCTs have been used in the hospitals (since 1950s) to treat patients who have undergone intestinal surgery, have problems digesting fats composing of long-chain triglycerides, suffer from malabsorption syndrome, Crohn's disease and epilepsy etc.

Gentle warning to you (in case) – too much MCT oil may have a "laxative" effect on you. Which is why some athletes have reported GI symptoms or abdominal pain after taking MCT oil.

And so, to this small group, MCT oil impairs their performance instead of improving.

To make MCT oil work perfectly for you, you should always start off safely by eating a small amount like 1–2 teaspoons for the first few days. And once you feel your body has accustomed itself to the oil, increase your intake to 3 or 4 teaspoons per day for another few more days and so on.

Consuming MCT oil progressively can help to condition your body for more intake in the future. You'll then be able to ingest more MCT oil without getting any GI symptoms, or at least, mitigate the reactions.

On top of that, make sure you spread out the doses and take it with (particularly fiber-rich) food rather than straight from the bottle. This helps to soften the GI side effects by slowing the breaking down of MCT.

3. The "new" fractionated coconut oil

Because fractionated coconut oil can stay in liquid form at pretty low temperatures such as 14 to 25 Β°F (-10 to -4 Β°C), some companies decided to give it a new name to make it stand out from the pool of various brands of fractionated coconut oil on the market.

They call it – Liquid Coconut Oil.

Liquid coconut oil

It is mainly "designed" for use in cooking, salad, smoothie etc. This means that you can ingest this type of fractionated coconut oil because it has passed the "Food Grade" bar.

4. Difference between liquid coconut oil and MCT oil

Liquid coconut oil is essentially the same as MCT oil. They're both edible fractionated coconut oils and they both contain the same kind of medium-chain triglycerides – caprylic acid and capric acid.

Note:
Topical fractionated coconut oil also contains these same medium-chain caprylic and capric acids. The key difference between edible and topical fractionated coconut oils lies in their degree of purity. One is clean enough for consumption while the other is not so.

The percentage of these compounds can differ from one manufacturer to another. Like brand A holds 60% caprylic acid with 40% capric acid while brand B carries 68% caprylic acid with 32% capric acid.

It's just that they're named differently to target different audience.

For instance, if you're looking to get a fractionated coconut oil for cooking, you probably would pick liquid coconut oil since it says on its label that it's ideal for cooking. If you're an athlete, you would go with MCT oil.

But can you use liquid coconut oil to improve your athletic performance or use MCT oil for cooking? Sure, why not? Like I said, they're essentially the same.

If you buy these two fractionated coconut oils and dab and rub them on your skin, you'll feel the very close similarity in them.

Speaking of that, you can use them both on your skin, hair and body too.

Meaning, if you need a fractionated coconut oil for both external and internal use, get liquid coconut oil or MCT oil. If you need just for external use, get the topical version. Topical fractionated coconut oil is generally cheaper.

5. Simple trick to spot edible fractionated coconut oil

Look for "Supplement Facts" or "Nutrition Facts" on the label.

Only fractionated coconut oil that is ingestible or safe for consumption will have either Supplement Facts (as in MCT oil) or Nutrition Facts (as in Liquid Coconut Oil) on the label.

Topical fractionated coconut oil will never have this piece of info on its label. It makes no sense to display that since it's not a food and so won't require to provide dietary info such as serving size, nutritional breakdown etc.

Note:
Some topical fractionated coconut oils may also have the term "liquid coconut oil" or "MCT oil" printed on their labels. Pretty confusing for many people. A good example would be NOW Solutions pure fractionated liquid coconut oil. Using the tactic above, does its label have Supplement Facts or Nutrition Facts? No, right? Then it's not safe for you to take it internally.

I mean, if you're in a hurry you can use this tactic. If you have more time to spare, I encourage you to scrutinize the label for more info (don't miss out the fine print too).

Oh, don't forget to read especially the part where they mention the facility they use to process or package the oil. If you can't find any info regarding that, email them before you purchase.

That is particularly critical if you're allergic to certain food. It's also imperative if you're a strict vegetarian or vegan who cannot tolerate the product being processed in an environment that also handles animal-based stuff.

6. Is it good to eat fractionated coconut oil?

Some people argue that fractionated coconut oil is created out of the byproducts after extracting certain compounds from coconut oil or palm kernel oil for the manufacturing of synthetic detergents, soaps, drugs and health supplements etc.

Also, it's a man-made oil, unlike the naturally-made virgin coconut oil. So, it's no good and not healthy to consume fractionated coconut oil.

It's true that fractionated coconut oil was first manufactured by re-combining caprylic and capric acids (into triglycerides) which are left over in the process of extracting lauric acid, myristic acid and palmitic acid for making drugs, health supplements, soaps, detergents and cosmetics etc.

How fractionated coconut oil is made

But as more people learn about the health benefits of caprylic and capric acids, money-driven manufacturers become aware of the ever-rising demand. So, these two medium-chain fatty acids become the VIP substances for extraction, and not as byproducts anymore.

What's more, some manufacturers have gone the extra miles these days to incorporate lauric acid in the making of MCT oil and liquid coconut oil.

Adding this extra medium-chain fatty acid does pack a punch. It's the most powerful antimicrobial that you can ever find in coconut oil like virgin or RBD.

It can now better protect you against a broader range of bacteria, viruses and other germs. It also raises the smoke point by about 10–30 degrees, depending on the quantity of lauric acid added.

Which explains why it is marketed as a healthy fractionated coconut oil for cooking and consumption.

However, due to the high melting point of lauric acid that solidifies at about 109.8 Β°F (43.2 Β°C), manufacturers can't add too much lauric acid to the content for fear of defiling its claim as a liquid coconut oil at room temperature even in cold climate. The max they can go falls within the range of 30–36%, as far as I know.

Note:
How about topical fractionated coconut oil? Will they add lauric acid to enhance its protection for our skin?

I don't think so because adding lauric acid may cause it to lose its capability as a lightweight carrier oil. Lauric acid is relatively larger in size so it will make the oil heavier (thicker). But I believe some of them are beginning to consider adding a few percent to enhance its protection for skin without affecting its weight too much.

7. Fractionated coconut oil as a preservative

Not only you can safely eat fractionated coconut oil (make sure it's food grade), but also you can preserve your food with it, effectively.

I've always been using virgin or RBD coconut oil to preserve my food. Like mixing them into my favorite crunchy peanut butter spread to help minimize oxidation of the predominantly occurring 75% unsaturated fats in the peanut butter. This helps to keep the butter fresh and delicious for a longer period after it's opened.

Virgin or RBD coconut oil has about 90% saturated fats. And since fractionated coconut oil is fully saturated, using it to preserve food is even better.

But the thing is, it just doesn't cross my mind that I should preserve my peanut butter spread or other food with fractionated coconut oil.

For one simple reason, virgin or RBD coconut oil provides me with stronger protection against malicious germs due to their naturally higher content (> 40%) of lauric acid. Lauric acid is a potent antimicrobial. 90% saturation is powerful enough against oxidation, that's another reason.

Note:
Usually, I use virgin coconut oil to preserve food since it'll enhance the food with a mild coconut fragrance. But sometimes I'll pick the odorless RBD coconut oil instead when I want the original flavor of the food intact.

So, virgin or RBD coconut oil is still my favorite preservative for food.

Of course, you can choose fractionated coconut oil which carries more saturated fats that can better defend against oxidation. (Some smart food companies have already started to use fractionated coconut oil as preservative.)

Let's say you're making black sesame paste to combat your gray hair. As black sesame seeds contain about 80% unsaturated fats, they can easily react with free radicals in the air. This will then effect a devastating chain reaction that alters the entire nutritional properties of the paste. Chain reaction is the real killer in oxidative damage. Adding some fractionated coconut oil will spatially spread their unsaturated fats apart, cutting off the chain reaction.

Using fractionated coconut oil as preservative

But make sure you pick the right fractionated coconut oil for your preservative needs.

Like if you're preserving food, be sure to use MCT oil or liquid coconut oil for that purpose. MCT oil and liquid coconut oil are food grade fractionated coconut oils, remember?

On the other hand, if you want to keep your cosmetics or other non-food items from spoiling, then use the topical fractionated coconut oil.

To save you trouble, just get the food grade fractionated coconut oil so that you can use it on both food and non-food items.

Note:
Fractionated coconut oil is lighter and hence, more watery than virgin or RBD coconut oil. So, you have to be extra careful when adding them as preservative to your food or non-food item in order to get your desired degree of consistency.

8. Where to buy fractionated coconut oil?

You should be able to find topical fractionated coconut oil at storefronts that sell massage oils. This fractionated coconut oil is popularly used as a carrier oil for essential oils for massage or aromatherapy.

As for MCT oil or liquid coconut oil, you can try looking for them at your local health food store or at the health food section in a hypermart. MCT oil is more commonly available than liquid coconut oil.

But after searching high and low and you still can't find them near where you live, go online to buy.

10 years ago it was hard to come by fractionated coconut oil online. But now, they flood the online market, literally. And if you're looking for an organic fractionated coconut oil, you can easily get one online.

So which online platform to buy from?

I recommend Amazon. There you can find real user reviews about the type of fractionated coconut oil you intend to buy to help you make a smarter decision on which brand to go with.

Another cyber-place you can go get the food grade or non-food grade fractionated coconut oil is iHerb.

Both are great places for you to review the products before you purchase and get your fractionated coconut oil delivered to your doorstep.

9. Is organic fractionated coconut oil better than non-organic?

There's nothing wrong with using organic fractionated coconut oil, if you're willing to pay a few bucks more. But as far as I'm concerned, I don't think that is necessary. I'm using non-organic fractionated coconut oil, MCT oil, to be exact.

If you're talking about food like vegetables and fruits, yes, organic is a lot cleaner and safer to consume. Go for it.

But fractionated coconut oil is made from extracting caprylic acid and capric acid. These compounds are not common plant-derived ingredients that can easily be certified as organic. (You can find them in goat's milk too.)

So, if a company wants to make his fractionated coconut oil organic, they'll need to strictly follow a complex set of procedures in the making and packaging process, depending on the varying requirements from different organic certification organizations.

All these will incur extra time, effort and costs on the products. And who will pay for that at the end of the day?

We, the consumer, of course.

Some companies are reluctant to go through that lengthy and costly process. They don’t want to just "buy" an organic seal for their fractionated coconut oil and then pass the costs on to their customers.

That's why I don't really see the need to get an organic fractionated coconut oil. As long as it feels clean and smooth on my skin, doesn't clog my pores, and it's safe to consume (since I use the food grade MCT oil), I'm good.

My concern is more on the type of container that holds the oil. I choose glass over plastic bottle since fractionated coconut oil, like virgin coconut oil, is slightly acidic. And so, I feel safer with glass container.

Conclusion

Whether it is made out of byproducts or not, and whether it is man-made or not, the fact is, fractionated coconut oil can't be any worse than most vegetable oils that contain primarily long-chain triglycerides (LCTs) and unsaturated fatty acids that are hard to break down and easily get deposited as body fat, and encourage oxidation, right?

Note:
As medium-chain triglycerides (MCTs) are saturated fats, they're not prone to oxidation.

Therefore, you're better off consuming fractionated coconut oil under the name of MCT Oil or Liquid Coconut Oil than taking soybean oil, peanut oil, safflower oil and even the so-called health-promoting olive oil that contain mostly long-chain triglycerides and predominantly unsaturated fatty acids.

Of course, if you need more protection against harmful microbes, why eat fractionated coconut oil? Why not pick virgin coconut oil that carries more antimicrobials with lauric acid as high as 40% or more per serving?

If you compare the difference between fractionated and virgin coconut oil, not only you'll realize that virgin coconut oil offers more health benefits for you, but also costs relatively lower for the same volume.

Discover next: Fractionated vs virgin coconut oil Β»

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31 chats on “Can you eat fractionated coconut oil?

  1. I bought the one on the left in the picture, and it did not come with a pump. It said it would, but it didn't. So I wouldn't go by that to discern which type of oil it is.

    • Hi Bobbie, base on these two points extracted from above...

      1. Doctors use MCT oil (the edible form of fractionated coconut oil) to treat patients who have problems digesting fats composing of long-chain triglycerides.

      2. Powerlifters consume MCT (medium-chain triglyceride) oil to increase their metabolism to help them break down unwanted body fat while retaining their muscle mass.

      MCT oil is good for weight loss.

    • Hi Marsha, Nature's Way liquid coconut oil has pretty much served its purpose (for cooking and baking) and base on this, I think it's a good brand in this context. But the company has received some complaints about its packaging for its virgin coconut oil. So in the end, it's best for you to experience personally and determine whether it's good or not.

    • Hi Deb, not many companies are bold enough to invest in MCT powder because it's not as popular as MCT oil, so you have very limited choices at this point. But you definitely will see more choices in the near future.

      You can go to any nearby health food stores and check with them. Or you can try out Quest Nutrition MCT powder @ Amazon, which is more convenient for you. And read over the label, fine print and reviews carefully.

      Bear in mind that MCT powder is not as pure as MCT oil because manufacturers will need to add stuff like tapioca maltodextrin or others such as corn fiber, lecithin (emulsifier) etc in order to turn it into powder. Also, MCT powder costs more than MCT oil since it requires additional processing into powder form. On top of that, because MCT powder contains fiber due to the extra ingredients added, it tends to upset your stomach more easily than MCT oil.

      I suggest that even if you're seasoned with MCT oil, go slow with MCT powder until you're comfortable with using it to increase the creamy texture of your beverages like coffee and shakes.

  2. hi Soon Chai, thank you for your post! I am doing some research on MCT oil, specifically C8. So I've been taking MCT oil from different companies, and there are also some who sell pure C8 oil, like Brain Octane oil from the Bulletproof company in the US. Recently I had an opportunity to get a bottle of common caprylic oil (for industrial use, for the use for food additives, disinfectant) and smell it - it was scary because the liquid dissolved ink on a FedEx envelop which was lying there, it had a pungent smell, and the data sheet specifically said it is corrosive in nature. How can this be the same caprylic acid you could put inside a coffee? Brain Octane oil has allegedly gone through multiple distillation processes, but I cannot find any information regarding this subject. I just want to find out how the food grade caprylic acid is processed?

    • Hi Tabaan, good question you have raised. The industrial-grade caprylic oil you have bought has got a high concentration level of free fatty acids, which makes the oil very acidic and hence, corrosive (with a pungent smell).

      What is free fatty acid, by the way?

      All dietary oils are made up of triglycerides. Each triglyceride has 3 fatty acids bonded to one glycerol.

      When triglycerides remain intact, they pose no harm to us when we consume them since they're not acidic. But when they split up, the 3 fatty acids become free from the attachment.

      The more free fatty acids in the oil, the more acidic the oil becomes. In other words, free fatty acids are the ones that determine the acidity level of the oil.

      Now, to answer your questions, first off, when we say MCT oil contains caprylic and capric acids, that doesn't mean these acids exist in free form. They're still binding to the glycerols as triglycerides.

      Triglycerides are harmless, remember?

      Yes, our saliva carries enzymes (but in limited quantity) that do break down some triglycerides into free fatty acids.

      But that's still safe on the whole (not so acidic) as most triglycerides are still in one piece until they get digested more completely in our small intestines. Our stomach do also help to digest triglycerides as well, but not as much as it occurs in the small intestines.

      If you happen to consume the oil on its own without other food, this can lower the acidity level of your stomach as the gastric acid free up more free fatty acids from the oil.

      On top of that, since there is no other food (like vegetables) to help dilute the acidity level, that explains why after a hefty acid-forming food (meat, sugar, grains and oil) consumption, many people suffer from acid reflux and feel like vomiting.

      If they do not balance their diet well with alkaline food always, sooner or later their gastric will suffer and the damage made can be irreversible.

      In short, you can safely ingest caprylic acid in the form of triglycerides that won't dissolve the tissues in your mouth the moment you consume. But the industrial-grade caprylic oil you have with you will as the caprylic acids are already freed from the bond.

      So, in that sense, you don't have to worry about ingesting MCT oil. The reason why manufacturers try to keep temperature low while processing the oils using distillation, mechanical pressing or whatever low-temp methods is to keep as much triglycerides in one piece as possible so that they won't be too acidic for consumption, like the processing of extra-virgin olive oil.

      If you read the label on Bulletproof Brain Octane Oil carefully, it says "Caprylic Acid Triglycerides", not simply "Caprylic Acids" (which can burn a hole in your stomach).

  3. Hi I was just wondering if you could explain the method of hydrolysis. Wondering what product is used during this process or is it just heating and distilling?

    • Hi Juli, hydrolysis is a process that uses water to break a compound into two or more substances.

      In hydrolyzing coconut oil, water is used to separate the triglycerides of coconut oil into glycerols and fatty acids. The fatty acids will then go through a steam (fractional) distillation for further separation of lauric, caprylic, capric, myristic and other acids etc.

  4. So do you recommend Bulletproof compared with regular MCT oils? On their website, they claim that lauric acid is not a real MCT... and that it doesn't do much for you.

    • Hi Sandra, Bulletproof sounds cool and more powerful, right?

      If you look at Now MCT Oil (I'm using this because it's stored in a glass bottle), which is one of the earliest regular MCT oils ever made, its primary components are caprylic and capric acids.

      To blow the cover, Bulletproof XCT Oil has the same caprylic-capric compounds in it. In other words, it is just a regular MCT oil packaged in a different name.

      As lauric acid has 12 carbons, it kind of sparks up arguments that it belongs to long-chain triglyceride (LCT) rather than a medium-chain triglyceride (MCT).

      But that's not important. What's more important is that lauric acid is the most powerful antimicrobial compound that ever occurs in coconut oil.

      It's true that lauric acid metabolizes less efficiently than caprylic and capric acids because it has a slightly longer chain size.

      The company that does not add lauric acid in their MCT oil product focuses on the efficiency of energy conversion.

      But for those that include lauric acid, they decide to place a bit more emphasis on enhancing your immunity, besides helping you to get more energy. This might appeal to some people and increase their sales from a marketing standpoint.

      So, which one you should choose will depend on what you're looking for.

  5. Hi Soon Chai.
    Is C8 MCT oil, which is derived from VCO, sufficient on its own, or are there other good things in VCO besides C8 MCT? I currently use one tbs C8 MCT every day in Bulletproof coffee (one cup per day only)., and am unsure as whether this is the active ingredient in VCO.
    Regards
    Roger

    • Hi Roger, depending on your needs. If you want great energy and a boost in metabolism, then MCT oil (aka fractionated coconut oil) should suffice. But if you want beyond that such as stronger immunity, then virgin coconut oil will give you that.

      C8, aka caprylic acid, is one of the active ingredients in virgin coconut oil. But it only constitutes about 7% in VCO.

      You might want to learn about the differences between virgin coconut oil and MCT oil so that you know which to use for different needs.

    • Hi Marie, you were ingesting caprylic and capric acids, which are the predominant compounds in a fractionated coconut oil. If you consume MCT oil or liquid coconut oil (which are just another type of fractionated coconut oil that's made for consumption), you're getting the same stuff into your body.

      Of course, now quite a few companies are including some percent of lauric acid to enhance the skin protection of fractionated coconut oil or health benefits of MCT oil / liquid coconut oil. So, your fractionated coconut oil may even carry a bit of lauric acid. Are you feeling okay after consuming fractionated coconut oil meant for skin care?

      • I feel fine with no side effects. I consider myself well read and did some research before consuming it.... small print on the label stated it was from β€œ100% coconut oil, MCT Oil.” Nowhere on the label did it state β€œ(do not eat nor for external use only)” and there was no nutritional chart printed on it either. I am 5’2” 118 lbs and take 1 tablespoon with my breakfast to pad my fat content. I was looking for the most economical way to ingest more healthy fat and I found it on Amazon by the gallon for $48. Yesterday I got a response from the manufacturer who advised that it is food safe and they did not realize people would want to eat it. (I guess that will mean a price increase :). Thanks Soon

        • Hi Marie, may I know what brand you're using. I'm curious and would like to look into it because edible MCT oil should at least have a Supplement Facts table on the label. I've not seen one without.

  6. I am interested in using Nutiva virgin coconut oil by tablespoon for both a constipated condition as well as preventative. How should I follow those uses?
    We use the MCT from NOW in a recipe for waffles and making matzo balls with matzo meal.
    Great article by you, thanks for sending.
    Ron

    • Great to see you back here again, Ron.

      Have you tried before consuming 2 tablespoons of virgin coconut oil with a glass of water at one go? This way of treating constipation with virgin coconut oil is usually done by desperate people who can't put up with chronic constipation anymore. It works for most people but I'm worried that the stomach discomfort may be a bit too strong for a senior like you.

      How much virgin coconut oil are you taking per day now? And how many bowel movements are you having per week? I need these info to see if I can suggest even better solution for you based on your age (I remember you're 80+) and low-sodium condition. Thanks for dropping by.

      • I seem to need to make I bowel movement daily, once in a while miss 1 day. Almost never 2 in one day. I have a high fiber breakfast cereal and drink water throughout the day, probably about 32 oz. Yes 85 in April. My biggest issue is Noctura and getting up a few times at night to pee. I do take a medication Flomax (Tamsulosin). My Favorite supplement company Life Extension just had an article in their magazine and new product to try. Getting old isn't easy but worth it. After all my wife of 64 is now 83.

        • Hi Ron, at your age I consider you're doing quite well having one bowel movement a day. Many youngsters don't even have one time a day but one time a week. They're worse off.

          If 32 oz is your limit of water consumption per day, try to drink a bit more during daytime and drink less at night so you don't get up too many times to pee. And incorporate 1 tablespoon of virgin coconut oil into your breakfast, another tablespoon into your lunch. That's all. Avoid taking virgin coconut oil at dinner. And see if it helps to loosen your bowels better so you won't miss a day.

          Another thing worth mentioning is, you may need to lower your fiber intake at times to avoid having too much fiber clogging your intestines. Sometimes I forgot that and took too much fiber-rich food and got constipated once in a while too. Too much of a good thing may not be good.