If you’re confused about which type of cooking oil to use, it’s no surprise. There are so many available now on the market. Coconut oil is commonly used when frying food – but is coconut oil gluten-free?
You may be following a gluten-free diet by choice, or perhaps you have a bowel condition such as coeliac disease or Irritable Bowel Syndrome (IBS) which dictates that you can’t safely consume products containing gluten. Whatever the reason, you may need to find out which types of cooking oil contain gluten – this is where I come in!
I’m here to talk you through everything about coconut oil and whether it’s gluten-free, including how it’s made, popular recipes, and some nutritional facts to give you a better understanding of coconut oil.
Stay tuned to find out if coconut oil is gluten-free along with a host of other useful information!

How is coconut oil made?
So how is coconut oil typically made?
Coconut oil is made by adding coconut milk to a pan and slowly heating it up. Oil can then be skimmed off the top of the milk and pressed to remove water and voila – you have coconut oil!
Coconut oil can be purchased via large stores, but it can also be made at home. This is particularly useful if you want to be certain that your coconut oil contains no gluten whatsoever.
Here’s a tutorial on how to make coconut oil from the comfort of your own home! For a quicker method, take a look at our recommended list of retailers for the best coconut oil you can buy.
So, is coconut oil gluten-free?
Let’s get down to business. Is coconut oil gluten-free?
Good news. Coconut oil is gluten-free and is therefore considered safe to consume for those with coeliac disease or other gluten-related bowel conditions such as IBS.
Coconut oil is gluten-free because coconuts are a naturally gluten-free food item. Providing that no ingredients containing gluten are added to coconut oil in the manufacturing process, you are safe to use coconut oil on a gluten-free diet.
We recommend checking all labels for a full list of ingredients and potential allergens when purchasing coconut oil from a store, especially as some coconut oil will be produced in factories that also manufacture products containing gluten such as wheat, rye, or barley.
Cooking and baking with coconut oil
Coconut oil is a popular ingredient in cooking and baking. It can be used to fry food items in a relatively healthy way, as well as binding ingredients together in recipes for cakes, cookies, bread, and pies.
It’s a popular alternative to olive oil as it can help to regulate cholesterol levels better than olive oil can, which is largely due to it being higher in polyunsaturated fat and lower in saturated fat. This makes it beneficial for those looking to watch their weight or lower their cholesterol levels.
There are over 100 uses for coconut oil – check them out here!
Per 1 Tablespoon Serving | Coconut Oil | Olive Oil |
Calories | 117 | 119 |
Gluten-Free? | Yes | Yes |
Keto-Friendly? | Yes | Yes |
Carbs | 0g | 0g |
Paleo-Friendly? | Yes | Yes |
Best for cooking/baking | Frying, making cookies, cakes, bread, pies | Frying, making salad dressings, stir frys, brownies, cakes, cookies, bread, pies |
Diets best suited to coconut oil
Coconut oil is suited to many different kinds of diets. Here are a few diets that regularly recommend coconut oil as an alternative to other types of oil:
- Gluten-free diet
- Vegan diet
- Vegetarian diet
- Keto diet
- Paleo diet
- Weight-loss diet
FAQs
Check out the below frequently asked questions to learn more about coconut oil as a gluten-free product!
Coconut oil is good for those suffering from gluten intolerances as it doesn’t contain any gluten at all. We strongly recommend thoroughly reading labels if purchasing coconut oil from the store, and consulting with a medical professional before using coconut oil if you have a gluten allergy.
You may need to avoid coconut oil if you have a tree nut allergy, as coconuts are technically tree nuts and therefore may cause you to have a reaction if you are allergic to tree nuts.
Coconut oil is suitable for people with IBS as it doesn’t contain gluten. However, it should be used in moderation as too much coconut oil may cause stomach irritation including cramps or excess gas.
Coconut oil should not irritate the stomach unless eaten in very large quantities. Over-consumption of coconut oil may lead to diarrhea, gas and gramps, so it’s best to use it in appropriate quantites.
If used correctly, coconut oil has been known to help coat the digestive lining and combat bacteria that may cause irritation.
As coconut oil contains lauric acid, this can help it to heal the gut as it’s therefore anti-bacterial, anti-fungal, and anti-microbial. This can help to promote good gut health via healthy bacteria, establishing a good immune system and helping to improve overall gut health.
Coconut oil can be good for your bowels in the sense that it can help to aid digestion and improve symptoms of constipation and IBS. This is because coconut oil has a slight laxative effect, helping the digestive system to ensure food is flowing through the body more quickly and resulting in more frequent bowel activity.
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