Benefits Of Extra Virgin Olive Oil To Boost Your Microbiome
Summary
- Extra virgin olive oil listed in top five foods to increase gut health says Gastroenterologist.
- The Polyphenols In Olive Oil Can Influence How Your Gut Microbiome Operates.
- Extra Virgin Olive Oil has a wealth of benefits for gut health including it’s antioxidant, anti-inflammatory and nutrient absorbing qualities.
Contents
- Gastroenterologist Lists Olive Oil In Top Five Gut Healthy Foods To Eat Every Day
- What Role Can Extra Virgin Olive Oil Have In Your Gut Microbiome?
- The Super-Powers Of Extra Virgin Olive Oil For Your Gut
- Addressing Common Concerns About Extra Virgin Olive Oil In Your Diet
- Real-life Success Stories Of Extra Virgin Olive As A Boost To Gut Health
Gastroenterologist Lists Olive Oil In Top Five Gut Healthy Foods To Eat Every Day
In the world of superfoods, extra virgin olive oil is often heralded as a hero. Beyond its delicious taste and versatility in the kitchen, it boasts numerous health benefits that make it a staple in many households. But did you know that olive oil is one of the top foods you should eat daily for a healthy gut? This blog explores why incorporating olive oil into your diet can revolutionize your digestive health.
A quality extra virgin olive oil is one of the top five foods to increase the health of your gut microbiome, according to a Gastroenterologist.
In a recent post on TikTok, Joseph Salhab, DO, listed olive oil alongside sourdough bread, Kefir Cheese/ Yogurt, avocados and tomatoes as the top five foods to consume daily for better gut health.
Salhab described extra virgin olive oil as a great finishing touch on sourghdough toast for “for brain and gut health.”
What Role Can Extra Virgin Olive Oil Have In Your Gut Microbiome?
Olive oil is more than just a tasty addition to your meals. It’s packed with powerful nutrients and compounds that can significantly improve gut health. From its anti-inflammatory properties to its role in balancing gut bacteria, olive oil has much to offer.
“Olive oil modifies how your gut microbiome communicates with your brain,” explains Psychology Today. “Olive oil’s beneficial effects on the human brain and body are likely related to the presence of the polyphenols hydroxytyrosol (HT) and Oleic acid (OA). HT protects cells that are under oxidative stress. OA is a monounsaturated omega-9 fatty acid that is generally higher in olive oil than vegetable fats.”
Joseph Salhab goes on to explain how vital the gut is to your overall health as it breaks down the foods we eat and also absorbs the nutrients our bodies need to function daily while eliminating toxins and harmful bacteria.
That’s why, says Best Life Online, consuming the right foods can make a huge impact on how your gut flora affects your overall health, mood, metabolism, and more.
“The more diverse your microbiome, the healthier your gut,” internal medicine physician William W. Li, MD, told Eating Well. “This translates into lower inflammation and a reduced risk for chronic diseases like heart disease and type 2 diabetes. It can also promote faster healing, a more streamlined metabolism and even better mood.”
The Super-Powers Of Extra Virgin Olive Oil For Your Gut
Rich in Monounsaturated Fats
One of the standout features of olive oil is its high content of monounsaturated fats, particularly oleic acid. These fats are crucial for maintaining a healthy gut lining, which serves as a barrier preventing harmful substances from entering your bloodstream. Studies have shown that diets rich in monounsaturated fats can reduce inflammation in the digestive tract, promoting better overall gut health.
Antioxidant Powerhouse
Olive oil is loaded with antioxidants, including vitamin E and polyphenols. These antioxidants combat oxidative stress, a condition caused by an imbalance between free radicals and antioxidants in your body. Oxidative stress can lead to chronic inflammation, a known contributor to various gut disorders. By neutralizing free radicals, olive oil helps reduce the risk of inflammation and supports a healthier gut environment.
Natural Anti-inflammatory Agent
Chronic inflammation in the gut can lead to conditions like irritable bowel syndrome (IBS) and Crohn’s disease. Olive oil contains compounds like oleocanthal that have potent anti-inflammatory effects. By incorporating olive oil into your daily diet, you can help manage inflammation and protect your gut from long-term damage.
Balancing Your Microbiome
Your gut is home to trillions of bacteria, collectively known as the gut microbiome. Maintaining a balanced microbiome is essential for digestive health, and olive oil can play a significant role in achieving this balance.
Feeding the Good Bacteria
Olive oil acts as a prebiotic, providing nourishment for the beneficial bacteria in your gut. These good bacteria help break down food, absorb nutrients, and fend off harmful pathogens. A diet that includes olive oil can promote the growth of these beneficial microbes, enhancing your gut health.
Combating Harmful Bacteria
Not only does olive oil support good bacteria, but it also has antimicrobial properties that can help combat harmful bacteria. This dual action makes olive oil an excellent choice for maintaining a balanced and healthy gut microbiome.
Enhancing Nutrient Absorption
A healthy gut microbiome improves your body’s ability to absorb essential nutrients. Olive oil aids in this process by enhancing the digestion and absorption of fat-soluble vitamins like A, D, E, and K. This means that not only does olive oil benefit your gut directly, but it also helps you get more nutrients from the other foods you eat.
Addressing Common Concerns About Extra Virgin Olive Oil In Your Diet
While olive oil offers numerous benefits, some common concerns may arise. Understanding these can help you make informed decisions about incorporating olive oil into your diet.
Caloric Content
One tablespoon of olive oil contains around 120 calories. While this might seem high, remember that these are nutrient-dense calories. Olive oil provides essential fats and antioxidants, making it a worthwhile addition to a balanced diet.
Quality Matters
The quality of olive oil can vary significantly. To reap the full benefits, opt for extra virgin olive oil (EVOO), which is the least processed form. EVOO retains more antioxidants and healthy fats compared to more refined varieties.
Allergies and Sensitivities
Although rare, some people may be allergic or sensitive to olive oil. If you experience any adverse reactions, such as digestive discomfort, it’s best to consult with a healthcare professional.
Real-life Success Stories Of Extra Virgin Olive As A Boost To Gut Health
Many individuals have experienced transformative health benefits by incorporating olive oil into their diets. Here are a couple of real-life success stories to inspire you.
Emma’s Journey to Gut Health
Emma struggled with digestive issues for years. After incorporating olive oil into her daily routine, she noticed significant improvements in her gut health. “It’s amazing how something as simple as olive oil can make such a difference,” she says. “I feel more energetic and my digestion has never been better.”
Mark’s Battle with IBS
Mark was diagnosed with irritable bowel syndrome (IBS) and found it challenging to manage his symptoms. He began adding olive oil to his meals and saw a remarkable reduction in inflammation and discomfort. “Olive oil has become a staple in my diet,” Mark shares. “It’s made managing my IBS so much easier.”
