Gastroenterologist recommends the ‘best oils' for gut health; check out his top 3 picks
Dr Vikas Jindal, consultant, Department of Gastroenterology, CK Birla Hospital, Delhi, concurred and stated that this recommendation is well-supported by scientific evidence.
'Extra virgin olive oil is high in monounsaturated fats, particularly oleic acid, and contains polyphenols, plant-based antioxidants that help reduce inflammation and oxidative stress in the gut. These compounds have been shown to protect the intestinal lining, promote the growth of beneficial gut bacteria, and reduce the risk of chronic digestive disorders like inflammatory bowel disease (IBD),' said Dr Jindal.
Moreover, Dr Jindal stated that several studies, including those on the Mediterranean diet, have consistently shown that regular consumption of olive oil is associated with improved digestive health, reduced gut permeability (also known as leaky gut), and enhanced microbial diversity.
Another one is avocado oil, which has a 'high smoke point,' making it ideal for high-heat cooking methods like deep frying or air frying. 'Avocado oil, with its high monounsaturated fat content and high smoke point, is suitable for both raw and cooked dishes, offering similar gut-friendly benefits,' said Dr Jindal.
Flaxseed oil, which has a high content of omega-3 fatty acids, is a good choice. 'Omega-3s have heart-healthy and anti-inflammatory properties. If you don't consume fatty fish, this is a great option,' he shared.
While agreeing that flaxseed oil is high in plant-based omega-3 fatty acids (ALA), known to reduce inflammation and improve bowel regularity, Dr Jindal remarked that it 'should not be heated and is best consumed raw.'
When these oils are not readily available, the two best alternatives are coconut oil and ghee, according to Dr Sethi. Despite being saturated fats, they offer health benefits, antioxidants, and keep you satiated. However, ensure to consume in moderate amounts,' said Dr Sethi.
While higher in saturated fats, Dr Jindal concurred that they are more stable at high temperatures and may support digestion in moderation, especially ghee, which contains butyrate, a short-chain fatty acid that nourishes gut cells.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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