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best oils for gut health

The Best Oils for Gut Health

Uncover the truth about oils in clean eating. Explore healthy oils to cook with and start your journey toward a healthier gut and a happier you.

Debunking the Oil Stigma

Misconceptions and myths about oils in clean eating arise from outdated information and various factors within popular culture and social media. For many years, old dietary guidelines and early scientific studies promoted the idea that all fats were unhealthy, a view that has since evolved. Despite updated research showing the importance of healthy fats, these outdated perspectives still influence public opinion. Popular culture further muddles the issue through celebrity endorsements and diet trends, which often oversimplify or misrepresent the health benefits and risks associated with different oils.

Social media plays a significant role in spreading misinformation about oils. Influencers and bloggers frequently share unverified claims, and viral trends can amplify myths quickly. Algorithms create echo chambers, reinforcing existing beliefs without exposing users to balanced perspectives. Additionally, marketing tactics like product labeling, exaggerated health claims, and competitive demonization contribute to consumer confusion. These factors, combined with a general lack of education and the oversimplification of nutritional science, perpetuate widespread misconceptions about the role of oils in a healthy diet.

Some common misconceptions around oils are:

  1. All Oils are Bad for You: This blanket statement ignores the nuanced differences between types of oils. While some oils are indeed unhealthy, others, such as extra virgin olive oil, avocado oil, and coconut oil, can be beneficial in moderation due to their healthy fats and antioxidants.
  2. Cooking with Olive Oil is Unhealthy: Some believe that cooking with olive oil destroys its beneficial properties or makes it unhealthy. In reality, extra virgin olive oil is relatively stable at moderate cooking temperatures and retains many of its health benefits.
  3. Vegetable Oils are Healthy: Many believe that all vegetable oils are healthy because they are plant-based. However, oils like soybean, corn, and sunflower oil are often highly processed and high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess.
  4. Coconut Oil is Unhealthy Due to Saturated Fat: While coconut oil is high in saturated fat, which was traditionally thought to be harmful, recent studies suggest that the medium-chain triglycerides (MCTs) in coconut oil may have health benefits, such as improved metabolism and brain function, when consumed in moderation.
  5. Avoiding Fat Completely is Healthier: Some people think that avoiding all fats, including oils, is the healthiest option. However, healthy fats are essential for nutrient absorption, brain health, and hormone production. The key is choosing high-quality oils and using them appropriately.
  6. All Cold-Pressed Oils are Superior: While cold-pressed oils retain more nutrients and flavor, not all cold-pressed oils are created equal. The quality also depends on the source of the oil, how it’s stored, and how it’s used.
  7. Expensive Oils are Always Better: Higher price doesn't always indicate higher quality. It's important to look at factors like sourcing, processing, and storage. For example, some expensive oils might be overhyped or not as beneficial as they claim.
  8. Only Use Oils with High Smoke Points for Cooking: While it’s true that oils with high smoke points are better for high-heat cooking, oils like extra virgin olive oil can still be used for sautéing and low to medium-heat cooking without losing their benefits.

By understanding these misconceptions, you can make more informed choices about the oils to use in your clean eating routines, focusing on quality and balance rather than adhering to oversimplified or misleading dietary rules.

oil for gut health on vegetables

Exploring Healthy Cooking Oils

The root of our wellness stems from the gut, just as a good recipe stems from healthful ingredients. Certain high quality, organic oils are not only fantastic to keep on hand in the kitchen for preparing our favorite dressing, meals and even desserts, but also can promote our gut’s health due to their anti-inflammatory, antimicrobial, and nutrient-absorbing properties. 

Stock your pantry with the following five oils to have an array of flavors - and health benefits at your fingertips: 

Rich in monounsaturated fats, antioxidants, and anti-inflammatory compounds, extra virgin olive oil benefits a healthy gut microbiota, reduces inflammation. Use as a dressing for salads, drizzle over vegetables, or use in cooking at low to medium heat.

A staple in baked goods and stir fries due to its high smoke point, coconut oil is a wellness darling as it contains medium-chain triglycerides (MCTs) and lauric acid. Rich in antimicrobial properties help fight harmful bacteria and yeasts, while improving digestion and nutrient absorption.

Avocado oil is high in monounsaturated fats and vitamin E, which means this superstar oil for skin and brain health. Not only does this salad dressing favorite supports anti-inflammatory processes in the gut and improves the absorption of vital fat-soluble vitamins and key nutrients.

Flaxseed Oil is rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid which has been touted for its ability to help reduce inflammation and supports regular elimination. Add to smoothies, oatmeal, or even soups! 

While not a cooking oil, fish oil has been widely praised for its many health benefits including supporting the health of the intestinal lining, and balancing the gut microbiome. Rich in omega-3 fatty acids EPA and DHA, fish oil also helps with the reduction of gut inflammation and may help improve heart health. Cold water fish is an excellent source, but can also be taken as a supplement in capsule form (follow dosage recommendations) to easily get your daily needs met. 

The Best Oils for Gut Health 

When considering oils for gut health, it's important to choose those that support a healthy balance of gut bacteria, reduce inflammation, and provide essential fatty acids. Here are some of the best oils for promoting gut health:

Extra Virgin Olive Oil

  • Benefits: Rich in monounsaturated fats and antioxidants, extra virgin olive oil has anti-inflammatory properties and supports the growth of beneficial gut bacteria. It also contains polyphenols, which have been shown to promote gut health.
  • Usage: Ideal for salad dressings, drizzling over vegetables, and low to medium-heat cooking.
  • Recipe to try: Olive Oil Cake

Coconut Oil

  • Benefits: Contains medium-chain triglycerides (MCTs), which are easily digestible and can provide quick energy. Coconut oil also has antimicrobial properties that can help balance gut bacteria.
  • Usage: Suitable for cooking at higher temperatures, baking, and adding to smoothies.
  • Recipe to try: Coconut Fish Chowder

Avocado Oil

  • Benefits: High in monounsaturated fats and antioxidants, avocado oil supports gut health by reducing inflammation. It's also gentle on the digestive system.
  • Usage: Great for high-heat cooking, such as grilling or frying, as well as for dressings and dips.
  • Recipe to try: Healthy Burrito Bowl

Flaxseed Oil

  • Benefits: Rich in omega-3 fatty acids, flaxseed oil has anti-inflammatory properties and can help maintain a healthy gut lining. It also promotes regular bowel movements.
  • Usage: Best used raw in salad dressings, smoothies, or drizzled over cooked vegetables, as it is sensitive to heat.

Walnut Oil

  • Benefits: Contains omega-3 and omega-6 fatty acids, which help maintain a balanced inflammatory response and support gut health. It also provides antioxidants and vitamins.
  • Usage: Ideal for cold dishes, such as salads and dressings, or drizzling over finished dishes.

Pumpkin Seed Oil

  • Benefits: Packed with antioxidants, vitamins, and minerals, pumpkin seed oil can support overall digestive health and reduce inflammation.
  • Usage: Best used raw in dressings, dips, or drizzled over soups and vegetables.

By incorporating these oils into your diet, you can support a healthy digestive system, reduce inflammation, and promote a balanced gut microbiome.

If you are seeking a profound gut repair experience and full-body reset, explore our 21-day Clean Program MD-designed to rejuvenate your body and mind starting from the root, your gut.

olive oil poured in pan

Using Oils Correctly to Maximize Health Benefits

Choosing the best cooking oils for gut health involves understanding the type of fat, smoke point, and processing methods. Oils high in monounsaturated fats and omega-3 fatty acids, such as extra virgin olive oil, avocado oil, and flaxseed oil, are beneficial for gut health. Opting for cold-pressed or extra virgin varieties ensures minimal processing and maximum retention of nutrients. Purity is crucial, so selecting oils free from additives and preservatives, and considering organic options, can help avoid harmful chemicals.

Using these oils correctly can maximize their health benefits. Extra virgin olive oil is ideal for low to medium-heat cooking, such as sautéing and baking, as well as for dressings and dips. Coconut oil, with its high smoke point, is perfect for high-heat cooking like frying and roasting. Avocado oil is versatile for both high-heat and low-heat applications, while flaxseed and walnut oils are best used raw in smoothies and dressings to preserve their delicate omega-3 fatty acids.

Proper storage and moderation are key to maintaining the quality and health benefits of these oils. Oils should be kept in a cool, dark place, with some, like flaxseed oil, requiring refrigeration. Even healthy oils should be used in moderation to avoid excessive calorie intake and digestive overload. Mixing different oils in your diet can provide a range of beneficial nutrients and flavors, enhancing both the nutritional value and taste of your meals.

Key Takeaways

Incorporating healthy oils into your diet is crucial for maintaining optimal gut health. These oils provide essential fatty acids that support the growth of beneficial gut bacteria and help reduce inflammation. Properly choosing and using these oils can enhance digestion, improve nutrient absorption, and contribute to overall well-being. By selecting high-quality, minimally processed oils and using them appropriately, you can ensure that your diet supports a healthy and balanced gut microbiome.

If you would like guidance in choosing the right oils for your cooking needs and lifestyle, reach out to our Wellness Coaches by booking a 1x1 complimentary 20-min consultation here.

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