Why You Should Use EVOO for Gut Health - The Ingredient Guru, Mira Dessy

Good quality olive oil is not only a tasty way to cook food and add flavor, it has some pretty significant health benefits as well. Especially for gut health. But not just any olive oil will do. Sadly, most of what is available at the grocery store in see-through plastic containers is not a good choice.

Storing olive oil

To get the best quality olive oil, ideally you want cold pressed and extra virgin. Plus your good quality olive oil needs to be stored in amber or green glass to protect it from the light. That plastic isn't doing you or your olive oil any favors. Plus I'm just not a fan of food in plastic and try to avoid that as much as I can. A metal can is also a reasonable choice for an olive oil container.

Ideally, your olive oil should be in a cool, dark cupboard in dark glass with the top firmly affixed to avoid exposure to light, temperature, and oxygen. The goal is to reduce these exposures as much as possible to preserve it's quality.

Cooking with olive oil

Olive oil can be a wonderful cooking oil. Research shows that it's stable at high temperatures, up to 374°F, and it doesn't oxidize, unlike other vegetable oils. Plus, cooking with olive oil can help boost the antioxidant content of your meals. It's not only good for cooking/heating, it can even be used right out of the bottle to drizzle on a salad, used in a marinade, or add a little extra healthy fat to an appetizer such as hummus.

Benefits of Olive Oil

Now, let's take a look at extra virgin olive oil and how it can work wonders for your digestive system.

Anti-inflammatory for the Gut

Loaded with antioxidants, olive oil helps reduce inflammation by stopping free radical molecules from wreaking havoc in your digestive system. There are many studies that suggest following a Mediterranean diet rich in olive oil can lower your risk of various diseases including arthritis, heart disease, and even cancer. Talk about a delicious way to stay healthy!

Gut Healing Superpowers

In some ways, you can think of extra virgin olive oil as a superhero for your gut. Rich in antioxidants, also known as polyphenols, it provides prebiotics which are important for nourishing your gut microbiome and promoting the growth of healthy bacteria. Plus, olive oil helps produce short-chain fatty acids that are a type of fuel for gut function. Studies show an improvement in symptoms for those who deal with colitis, leaky gut, and other irritable bowel disorders when adding olive oil to their diet.

Nutrient Absorption Booster

Your gut loves extra virgin olive oil because it's rich in monounsaturated fats, like oleic acid, which is helpful for nutrient absorption. By helping your digestive tract absorb fat-soluble nutrients like vitamins A, D, E, and K, olive oil ensures that you get the most out of your meals. And olive oil can also be helpful for carotenoid absorption. Found in foods like yams, leafy greens, carrots, and tomatoes, carotenoids are a type of pigment in plants that are a form of antioxidant which is highly beneficial.

Natural Laxative Effects

Many people struggle with constipation. Olive oil, with it's lubricating properties, is an effective and gentle remedy. Unlike harsh over-the-counter laxatives, olive oil won't leave you feeling uncomfortable. It may even help reduce symptoms of incomplete evacuation.

In conclusion

As always, if you're allergic or sensitive to olive oil, it's best to avoid it. If that's not an issue for you, I encourage you to embrace its anti-inflammatory, gut-healing benefits, and enjoy the nutrient-rich goodness.

And remember to always choose high-quality extra virgin olive oil in a dark glass or metal container and store it properly for the best results.

There are many different brands of olive oil on the market, but not all have a similar taste or quality. I spoke with Tony Kasandrinos, the man behind my favorite olive oil to share with you the importance of choosing high-quality olive oil to reap its amazing health benefits!

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Foster, Kelli. “The Best Way to Store Olive Oil.” Kitchn, Apartment Therapy, LLC., 1 May 2019, www.thekitchn.com/this-is-how-you-should-be-storing-olive-oil-tips-from-the-kitchn-219089.

Author links open overlay panelS Cicerale, et al. “Antimicrobial, Antioxidant and Anti-Inflammatory Phenolic Activities in Extra Virgin Olive Oil.” Current Opinion in Biotechnology, Elsevier Current Trends, 13 Oct. 2011, www.sciencedirect.com/science/article/abs/pii/S0958166911006811.

Guasch‐Ferré, M., and W. C. Willett. Journal of Internal Medicine, vol. 290, no. 3, 23 Aug. 2021, pp. 549–566, doi:10.1111/joim.13333.

Zhou, Yaxi, et al. “The Potential of Natural Oils to Improve Inflammatory Bowel Disease.” MDPI, Multidisciplinary Digital Publishing Institute, 1 June 2023, www.mdpi.com/2072-6643/15/11/2606.

Author links open overlay panelYuanhang Yao, et al. “Effects of Dietary Fat Type and Emulsification on Carotenoid Absorption: A Randomized Crossover Trial.” The American Journal of Clinical Nutrition, Elsevier, 13 Mar. 2023, www.sciencedirect.com/science/article/abs/pii/S0002916523462673.

“Olive Oil and Constipation: Remedies, Other Treatments, and Causes.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/313416#treating-constipation-with-olive-oil.

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