Olive Oil and the Gut
Extra virgin olive oil, a staple in the Mediterranean Diet, has long been celebrated for its health benefits. One important aspect that is not talked about enough when it comes to extra virgin olive oil is the important role it plays in promoting gut health.
We believe that extra virgin olive oil's impact on digestive health stands out as one of the most significant. With a unique composition of healthy fats and antioxidants, extra virgin olive oil is more than just a food ingredient. It's a key player in promoting a robust digestive system.
But why is adding olive oil good for your gut health? Extra virgin olive oil has incredible anti inflammatory properties, which are beneficial for the gut microbiome. It increases the gut microbiota, which improves the diversity and health of the microbiome. Adding extra virgin olive oil to your diet, especially a high quality olive oil, is one of the best ways to support your gut.
Understanding Digestive Health
Digestive health refers to the proper functioning of the digestive system, which includes the mouth, stomach, intestines, liver, pancreas, and gallbladder. The digestive tract is responsible for breaking down food, nutrient absorption, and eliminating waste. When this system is functioning optimally, the body can effectively absorb and utilize nutrients, contributing to overall health.
Extra Virgin Olive Oil: A Digestive Health Superfood
Extra virgin olive oil is known for its health benefits. One of these main benefits is its positive impact on the digestive system. The monounsaturated fats and polyphenols in extra virgin olive oil play a crucial role in supporting digestive health. These components help reduce inflammation, enhance nutrient absorption, and promote a healthy gut microbiome.
The benefits of extra virgin olive oil for the digestive system are extensive. It has been shown to improve digestion by reducing the risk of common issues such as constipation and bloating. Its natural laxative effects can help maintain regular bowel movements, which is essential for a healthy digestive system.
Olive Oil and Gut Health: Boosting the Immune System
A healthy gut is vital for overall health. According to some research, 70–80% of the body's immune cells are located in the gut, making it the largest immune organ in the body. The gut's immune cells help clear pathogens that pass through the gut every day, and the gut microbiome also affects the body's systemic immunity. Because of this, we believe that supporting the GI tract should be a priority for everyone looking to improve their overall health.
The digestive system relies on a balanced microbiome to function effectively. Extra virgin olive oil's polyphenols have prebiotic properties, which means they can stimulate the growth of good bacteria. This supports digestive health by enhancing the gut's ability to break down and absorb nutrients.
Extra virgin olive oil facilitates the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K, which are essential for overall well-being. Extra virgin olive oil is particularly high in Vitamin E, which has many health benefits, including cardiovascular health, anti-aging, brain health, and eye & skin health just to name a few. By improving nutrient absorption, olive oil ensures that the body receives the vitamins and minerals it needs to function optimally.
Extra virgin olive oil is incredibly rich in fatty acids, specifically, monounsaturated fat. The most common monounsaturated fat is called oleic acid, and extra virgin olive oil has a lot of it. Because of its healthy fat content, extra virgin olive oil can enhance your digestive tract and improve your absorption of fat-soluble nutrients. The nutritious phenolic compounds in extra virgin olive oil also help scavenge free radicals in the body.
The gut microbiota, which includes the microorganisms living in your gut, plays a crucial role in maintaining digestive health. The phenolic compounds in extra virgin olive oil have been shown to positively influence the gut microbiota, promoting the growth of beneficial bacteria and enhancing the GI tract.
What is the main takeaway from this? Extra virgin olive oil's anti-inflammatory and antioxidant properties support the immune system by promoting a healthy digestive system and reducing the risk of inflammation.
Olive Oil as an Anti-Inflammatory Agent
Inflammation in the digestive tract can lead to various health issues, including leaky gut, irritable bowel syndrome, inflammatory bowel disease, Crohn's disease, as well as other gastrointestinal disorders and chronic diseases. Extra virgin olive oil's anti-inflammatory properties improve the digestive system, thereby alleviating symptoms of these conditions and promoting overall digestive health.
Extra virgin olive oil is also rich in many antioxidants with anti-inflammatory properties. This is because the antioxidants in extra virgin olive oil stop free radicals from forming in the body. Diets rich in extra virgin olive oil are linked to lower rates of most kinds of cancers. These antioxidants in extra virgin olive oil help to decrease inflammatory and other compounds, including tumor necrosis factor, interleukin-6, and cyclooxygenase-2 (COX-2). Extra virgin olive oil can help reduce pain, hosting properties similar to ibuprofen but without damaging the small intestine like ibuprofen can.
Reducing inflammation is vital, since it can lead to severe digestive health issues. The antioxidants and anti inflammatory properties compounds in extra virgin olive oil help reduce inflammation, protecting from digestive disorders.
Digestive Enzymes and Bile Production
Digestive enzymes play a vital role in breaking down food into nutrients that the body can absorb. Extra virgin olive oil can help with digestive health by stimulating the production of digestive enzymes, which helps break down fats. This improvement in enzyme activity supports better nutrient absorption and the GI tract.
Bile is a fluid produced by the liver that aids in the digestion of fats. Consuming olive oil stimulates bile production, which is essential for breaking down fats and ensuring proper nutrient absorption. This is a crucial process for maintaining a healthy digestive system and promoting overall digestive health.
Olive Oil and Healthy Digestion
Healthy digestion is essential for overall health, as it ensures that the body receives the nutrients it needs to function properly. Extra virgin olive oil supports healthy digestion by enhancing nutrient absorption, reducing inflammation, and promoting the proper function of the digestive system.
The digestive tract is constantly exposed to various potential irritants, including stomach acid, pathogens, and inflammatory foods. Extra virgin olive oil helps protect the gut from damage by promoting the healing of any damaged tissues. This protection is vital for maintaining long-term digestive health.
Olive Oil for Digestive Disorders
Leaky Gut:
Intestinal permeability, or "leaky gut", occurs when there is a weakening of the intestinal walls, which allows bacteria and toxins into the bloodstream. Extra virgin olive oil increases Bacteroides in the gut, a healthy bacteria which can decrease intestinal permeability. Through consuming olive oil, the protective barrier in the gut called the mucin lining can also be increased. This helps further protect the body from foreign invaders. This healing of the intestinal lining reduces inflammation and supports overall digestive health.
Irritable Bowel Syndrome (IBS):
IBS is a common digestive health condition characterized by bloating, abdominal pain, and irregular bowel movements. Extra virgin olive oil's anti inflammatory properties can help alleviate these symptoms, making it a beneficial addition to the diet of those with IBS.
Inflammatory Bowel Disease (IBD):
IBD, which includes Chron's disease and ulcerative colitis, is a severe digestive health condition characterized by chronic inflammation of the gastrointestinal tract. Extra virgin olive oil's potent anti-inflammatory effects can help manage the symptoms of IBD, supporting overall digestive health.
Gastroesophageal Reflux Disease (GERD):
GERD is a common digestive health issue where stomach acid flows back into the esophagus, causing discomfort. This is commonly referred to as heartburn. Extra virgin olive oil can reduce the symptoms of GERD by reducing inflammation in the esophagus and promoting the proper function of the digestive system.
Stomach Ulcers:
Stomach ulcers are painful sores that develop on the stomach lining due to damage from stomach acid. Extra virgin olive oil has been shown to protect the stomach lining from acid damage, reducing the risk of ulcers, digestive disorders, and promoting better digestive health.
Olive Oil and Major Organs
Stomach:
Gastric health, or the health of the stomach, is vital for overall wellbeing. Extra virgin olive oil benefits stomach health by protecting the gut lining from damage caused by stomach acid, reducing the risk of ulcers and gastritis.
Many that suffer with GERD and heartburn symptoms have reported relief when increasing extra virgin olive oil consumption. Additionally, extra virgin olive oil has antimicrobial properties and can inhibit or kill harmful bacteria such as H. pylori, E. coli, and Salmonella. These protective effects are yet another reason why extra virgin olive oil is beneficial for overall digestive health.
Liver:
The liver plays a key role in the digestive system, producing bile and filtering toxins. Extra virgin olive oil supports the liver by reducing inflammation and oxidative stress. A properly functioning liver is essential for overall digestive health and optimal nutrient absorption.
Pancreas:
The pancreas is another crucial organ in the digestive system, producing enzymes that aid in digestion. Extra virgin olive oil has been shown to support the pancreas by reducing inflammation and promoting proper function, which is essential for maintaining overall digestive health.
Colon:
The colon, or large intestine, plays a significant role in the digestive system, absorbing water and electrolytes and forming stool. Extra virgin olive oil supports the colon by promoting regular bowel movements and reducing the risk of colon inflammation, which in turn, contributes to better digestive health.
Gallbladder:
The gallbladder stores bile, which is released into the gastrointestinal tract to aid in fat digestion. Extra virgin olive oil stimulates the release of bile from the gallbladder, ensuring proper digestion and nutrient absorption. This process supports the gallbladder and overall gut health.
Olive Oil and Weight Management
Weight management is closely linked with digestive health, as proper digestion and nutrient absorption are essential for maintaining a healthy weight. Consuming olive oil helps increase satiety, the "full" feeling. This is due to its high monounsaturated fat content extra virgin olive oil also helps to slow stomach emptying so you feel full for longer. When you have a healthy microbiota in the gut, you are more likely to receive proper hunger signals.
Reduces Body Fat:
Many report positive efforts of weight loss when consuming olive oil. This is due to its replacement of seed oils (like canola and soybean oil) in cooking oils, sauces, condiments, and dressings. The Mediterranean diet, a diet rich in the monounsaturated fats (healthy fats) that come from high quality olive oil, is likely to have significant improvements over one with seed oils, which is high in other fats such as polyunsaturated fatty acids (PUFA). Research shows extra virgin olive oil can reduce body fat 80% more than soybean oil! Poor diets can be a result from overusing these seed oils.
Olive oil is also generally higher in oleic acid than other vegetable fats. Olive oil high in oleic acid has greater resistance to oxidation, which is importance because oxidation decreases health benefits and flavor. Oleic acid can help lower inflammation and improve cholesterol levels.
The Healthiest Cooking Oil
Contrary to popular belief, you can use extra virgin olive oil in cooking because it is stable under high temperatures. It is a much healthier option than cooking with seed oils, which have been shown to cause gut damage. Unlike seed oils, cooking with extra virgin olive oil helps increase the antioxidant availability of the foods it is cooked with. When cooking with heat, the polyphenols from extra virgin olive oil can move into the food.
Other Benefits of Olive Oil
The potential benefits of using extra virgin olive oil instead of other cooking oils are the positive effects that range beyond just digestive issues. These other beneficial effects include:
- Heart: A recent study published showed that people who used more than 1/2 tablespoon of olive oil daily in their diet had a 19% lower risk of death from heart disease.
- Olive oil can reduce risks of gastric cancer, colorectal cancer, and other cancers: Another study published found the risk for gastrointestinal cancer was found to be 23% lower for those who consumed the highest amount of olive oil
- Reduces blood pressure
- Decreases the risk of strokes
- Helps manage blood sugar
- Reduces arthritis pain
- Mood boosting
- Anti-aging
- Improves brain health
Incorporating Olive Oil into Your Diet for Digestive Health
Incorporating extra virgin olive oil into your diet is a simple and effective way to support gut health. At a minimum, you should be consuming one tablespoon a day for a beneficial effect. Adding more olive oil, up to a few tablespoons a day, will continue to be a great way to reduce inflammation, increase healthy microbiota in the gut, and promote overall health.
Whether used as a salad dressing, a cooking oil, or a dip for some fresh sourdough bread, extra virgin olive oil can easily be integrated into meals. Another fantastic way to incorporate extra virgin olive oil is with a shot or spoonful first thing in the morning on an empty stomach. We always believe it is better to obtain nutrients from a food source rather than a pill, which is why we strive for foods with extensive health benefits like extra virgin olive oil.
Choosing the Right Olive Oil
Not all olive oils are created equal, and choosing the right type is essential for maximizing the health benefits. Extra virgin olive oil is the highest quality olive oil and contains the most beneficial compounds for digestive health. Look for early-harvest, single estate, and organic options to ensure you are getting the highest quality olive oil.
Early-harvest extra virgin olive oil is particularly important when you are trying to improve your gut health. Early harvest extra virgin olive oil is made from unripe olives that are picked early in the fall. The olives are pressed, filtered, and bottled while they're still hard and young, which results in a smaller yield but a higher concentration of antioxidants, polyphenols, and vitamins. These compounds are known to have potential health benefits, such as reducing inflammation, fighting oxidative stress, and promoting overall health. It also retains a much stronger smell and taste, which provides a better overall product.
Oliva Dorado's Organic Extra Virgin Olive Oil from Northern Spain accomplishes this and should be a staple of a healthy diet. While most extra virgin olive oil on the supermarket shelf have a polyphenol content of ~55mg/kg, Oliva Dorado boasts a higher concentration of polyphenol content at 300mg/kg, ~6x the times of the normal olive oil many are used to.
