
Why Oils Matter for Gut Health
When it comes to gut health, oils can either support digestion and reduce inflammation or
contribute to gut imbalances and inflammation. Fats are essential for maintaining healthy cell
membranes, including the gut lining, and certain oils can even promote the growth of
beneficial gut bacteria. However, not all oils are created equal. The balance between omega-
3 and omega-6 fatty acids is especially important, as too much omega-6 can drive
inflammation.
Here’s a guide to help you choose the best oils for your gut and avoid those that could harm
it.
Oils to Use
- Extra Virgin Olive Oil
o Why it’s great: Packed with anti-inflammatory polyphenols and antioxidants,
olive oil is a staple in the Mediterranean diet, which has been linked to better
gut health and reduced inflammation.
o How to use: Best for salad dressings, drizzling over cooked vegetables, or
low-heat cooking to preserve its nutrients.
o Quick tip: Look for “cold-pressed” and “extra virgin” on the label to ensure
quality. - Coconut Oil
o Why it’s great: Contains medium-chain triglycerides (MCTs) that are easily
digested and can help repair the gut lining. Coconut oil also has antimicrobial
properties, which may help balance gut bacteria.
o How to use: Ideal for baking, sautéing, and roasting due to its high smoke
point.
- Avocado Oil
o Why it’s great: Rich in monounsaturated fats and vitamin E, avocado oil
supports gut lining health and is highly stable at high temperatures.
o How to use: Perfect for frying, grilling, or using in marinades. - Flaxseed Oil
o Why it’s great: A fantastic source of omega-3 fatty acids, which are anti-
inflammatory and beneficial for gut health.
o How to use: Best used cold in smoothies, drizzled on salads, or mixed into
dips. Avoid heating, as it breaks down quickly.

Oils to Avoid
- Seed Oils (Sunflower, Soybean, Corn, Canola)
- Why to avoid: These oils are high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess. They are also often processed using chemical solvents.
- Hydrogenated Oils (Trans Fats)
- Why to avoid: Found in margarine, processed snacks, and baked goods, trans fats harm gut bacteria and increase inflammation.
- Refined Oils
- Why to avoid: Refining oils removes nutrients and often introduces harmful byproducts. For example, “light” or “pure” olive oil is stripped of its beneficial polyphenols.
Best Practices for Using Oils
- Know the Smoke Point: Heating oils past their smoke point causes them to break down, releasing harmful compounds.
- High smoke point oils: Avocado oil, coconut oil (ideal for frying and roasting).
- Low smoke point oils: Olive oil, flaxseed oil (best used cold or for gentle cooking).
- Storage Tips: Keep oils in a cool, dark place to prevent oxidation. Use dark glass bottles for light-sensitive oils like olive and flaxseed.
Conclusion
Choosing the right oils can significantly impact your gut health. By opting for high-quality, minimally processed oils like extra virgin olive oil, coconut oil, and avocado oil, you can support your gut lining and reduce inflammation. Avoid processed seed oils and trans fats to protect your gut microbiome and overall health.
For a simple way to start, try swapping refined sunflower oil for olive oil in your salad dressings or cooking with avocado oil instead of vegetable oil. Small changes like these can make a big difference!
References
- Harvard T.H. Chan School of Public Health (n.d.) Types of fat. Available at: Harvard T.H. Chan School of Public Health (Accessed: [27.01.2025]).
- WebMD (n.d.) The healthiest cooking oils. Available at: WebMD (Accessed: [insert date]).
- Healthline (n.d.) Are vegetable and seed oils bad for you? Available at: Healthline (Accessed: [28.01.2025]).
- Harvard Health Publishing (n.d.) Expand your healthy cooking oil choices. Available at: Harvard Health (Accessed: [29.01.2025]).
- Cleveland Clinic (n.d.) Seed oils: Are they actually toxic? Available at: Cleveland Clinic (Accessed: [29.01.2025]).
- Cosmo Appliances (n.d.) Discover the health benefits of different culinary oils: Olive, avocado, coconut, and more. Available at: Cosmo Appliances (Accessed: [28.01.2025]).
- Chef’s for Seniors (n.d.) A guide to healthy cooking oils. Available at: Chef’s for Seniors (Accessed: [29.01.2025]).