Nata De Coco Side Effects: What To Know Before You Eat It

Nata de coco is safe for most people when eaten in moderate amounts, and its possible side effects come from eating too much at once, the sugar in its syrup, and the way it is eaten. The five side effects to know are bloating or an upset stomach, high sugar intake, extra calories, choking risk, and, rarely, allergic reactions.

This guide explains each side effect, who should be careful, what benefits nata de coco offers, how to eat it safely, and how to choose a product by reading the label. This guide comes from Nico Brands, the brand portfolio of Nico Trading Company Limited, a Vietnamese manufacturer and exporter of nata de coco drinks. This article is for general information and is not medical advice.

Does Nata De Coco Have Side Effects?

Nata de coco has few side effects for most people, because it consists mainly of water and bacterial cellulose, a food fiber with a long history of safe use. A 2017 review in Toxicology Reports found no adverse effects of bacterial cellulose in acute, sub-acute, and subchronic oral toxicity tests in rats, and concluded that it is safe for food applications, given its long history of consumption in Asian countries (Dourado et al., 2017). Side effects appear mainly when people eat large portions, eat sweetened nata de coco often, or eat it in a way that raises the risk of choking.

What Are The Side Effects Of Nata De Coco?

The five possible side effects of nata de coco are bloating or an upset stomach, high sugar intake, extra calories, choking risk, and rare allergic reactions.

Bloating, Gas, Or An Upset Stomach

Eating a large amount of nata de coco at once can cause gas, bloating, or an upset stomach, because nata de coco is a form of insoluble fiber. Bacterial cellulose acts as an insoluble dietary fiber in the gut (Dourado et al., 2017), and adding too much fiber too quickly can lead to gas, bloating, and cramping (Mayo Clinic). Mayo Clinic advises adding fiber slowly over a few weeks and drinking plenty of water, so start with a small portion if you rarely eat nata de coco.

High Sugar Intake

Sweetened nata de coco is high in sugar, because the cubes absorb the syrup they are packed in. The Philippine Food Composition Table lists sweetened nata de coco at 33.5 g of sugars per 100 g (3.5 oz) (DOST-FNRI). The World Health Organization recommends keeping free sugars below 10% of total energy intake and suggests that below 5%, or roughly 25 g (6 teaspoons) a day, brings further benefits (WHO), so a single 100 g serving of sweetened nata de coco can exceed that lower limit.

Extra Calories

Sweetened nata de coco adds calories mainly through its syrup. It provides 146 kcal and 0.2 g of fat per 100 g (3.5 oz) (DOST-FNRI), while unsweetened nata de coco consists of water and cellulose (International Coconut Community). The calories add up quickly when you eat nata de coco in syrup with other sweet desserts or drinks.

Choking Risk

Firm jelly products can be a choking hazard, especially small mini-cup jellies. In 2008, the Canadian Food Inspection Agency warned against a mini-cup product called Nata De Coco in Konnyaku Jelly, noting that mini-cup jelly products may become lodged in the throat, may be difficult to remove, and have been linked to deaths in Canada, the United States, Australia, and several Asian countries (Canadian Food Inspection Agency). Nata de coco cubes are also firm and chewy, so chew them well and cut them into small pieces for young children.

Allergic Reactions

Allergic reactions to nata de coco itself are rare and poorly documented. The allergens in nata de coco products more often come from other ingredients; for example, some nata de coco puddings contain milk powder (Asia Market). If you have a coconut allergy, or if you notice itching, swelling, or breathing difficulty after eating nata de coco, stop eating it and seek medical advice.

Who Should Be Careful With Nata De Coco?

Three groups should take extra care with nata de coco: young children and people who have trouble swallowing, people who need to limit sugar, and people with sensitive digestion.

• Young children and people with swallowing difficulties: cut cubes into small pieces, supervise eating, and avoid mini-cup jellies.
• People who need to limit sugar, such as people with diabetes: count the sugar in the syrup or drink, or choose unsweetened nata de coco.
• People with sensitive digestion: start with a small portion and increase it slowly.

Does Nata De Coco Have Any Benefits?

Nata de coco provides insoluble fiber and almost no fat, but sweetened nata de coco supplies only a small amount of fiber per serving. Sweetened nata de coco contains 0.8 g of dietary fiber per 100 g (3.5 oz) (DOST-FNRI), compared with daily fiber recommendations of 21 g to 38 g for adults (Mayo Clinic). In animal studies, diets with bacterial cellulose lowered serum cholesterol in hamsters and increased stool weight in rats (Dourado et al., 2017); these were animal studies, so they do not show the same effect in people.

How Can You Eat Nata De Coco Safely?

You can eat nata de coco safely by keeping portions small, watching the sugar, and chewing it well.

1. Keep portions moderate, especially if you rarely eat high-fiber foods.
2. Read the label for sugar per serving or per 100 g.
3. Choose unsweetened or lightly sweetened products, or drain the syrup before eating.
4. Chew well, cut cubes small for children, and avoid mini-cup jellies for young children.
5. Drink water with high-fiber foods, as Mayo Clinic advises.

How Do You Choose A Nata De Coco Product?

Choose a nata de coco product by checking four things on the label: sugar per serving, the nata de coco share, allergens, and any choking warning. Juice drinks with nata de coco also state their juice content; Nico Nico and Zuni Zuni juice drinks, made by Nico Trading, contain 15% nata de coco and 30% or 55% not-from-concentrate (NFC) juice. Importers can request each product’s specification sheet for sugar content; see the Nico Nico juice drink with nata de coco and, for the United States and other Zuni Zuni markets, the Zuni Zuni NFC juice drink with nata de coco.

Nata De Coco Side Effects: Key Takeaways

Nata de coco is safe for most people in moderate amounts, and a 2017 toxicology review found no adverse effects of bacterial cellulose in animal tests. Its possible side effects are bloating from eating too much fiber at once, high sugar from the syrup, extra calories, choking risk with firm jellies and mini-cup jellies, and rare allergic reactions, usually to other ingredients. Keep portions small, read the sugar on the label, chew well, and supervise young children. For more, read whether nata de coco is healthy, the calories in nata de coco, whether nata de coco is safe during pregnancy, and what nata de coco is.