The Connection Between Oils, Gut Health, and Inflammation: A Deeper Look into Fats

When it comes to gut health and inflammation, the foods we consume can either support our digestive system or disrupt its delicate balance. While most of us are familiar with the idea that processed foods and sugars can wreak havoc on our digestive health, what many don’t realise is that oils—even the “healthy” ones—can also contribute to inflammation and imbalance in the gut.

Let’s dive in and explore how oils affect gut health, why whole food fats are a better choice, and which fats actually support healing and digestion.

How Oils Disrupt Gut Health and Cause Inflammation

Oils, whether they’re from plants or animals, are highly processed and stripped of essential nutrients like fibre and antioxidants. While oils like olive oil and coconut oil are often praised for their health benefits, the process of extracting them removes valuable compounds that are crucial for supporting the gut microbiome and reducing inflammation.

The gut microbiome, a community of trillions of bacteria and microorganisms, is vital for healthy digestion, immune function, and even mental health. It weighs approx 2.5 kilos in your intestines. When we consume extracted oils, they often contribute to gut dysbiosis, which is an imbalance of the gut microbiome, mainly because they support and feed the opportunistic bacteria, which is bacteria that can live in your gut but only in small numbers and when numbers rise caos happens. This can lead to symptoms like bloating, constipation, and even more serious digestive disorders like leaky gut.

Here’s why oils can be problematic:

1. Inflammation: Oils—especially those high in omega-6 fatty acids (think sunflower, safflower, and soybean oils)—can promote an inflammatory response in the body. Chronic (long term – over 6 months) inflammation disrupts the gut lining, making it more permeable and allowing toxins to leak into the bloodstream. This contributes to leaky gut syndrome.
2. Gut Imbalance: The high-fat content in oils can alter the microbial composition in the gut. The processed nature of oils, combined with their lack of fibre, provides a poor environment for beneficial bacteria, allowing harmful bacteria, yeast and fungi to thrive instead.
3. Digestive Stress: Oils can be hard to digest in large quantities. When consumed in excess, they can overwhelm the digestive system, leading to discomfort, sluggish digestion, and nutrient malabsorption. Even worse if you have had your gallbladder removed.

How Whole Food Fats Support Gut Health

So, if oils aren’t doing our gut any favours, what can we do? The answer lies in whole food fats. Unlike processed oils, whole food fats come in their natural state, providing not only healthy fats but also fibre, polyphenols, vitamins, and minerals that nourish the gut microbiome.

Here’s how whole food fats support gut health:

1. Fibre: Whole plant-based fats, such as those from avocados, nuts, seeds, and olive fruit (not olive oil), are packed with fibre. Fibre is essential for a healthy gut as it feeds beneficial gut bacteria and helps maintain regular digestion. Fibre also promotes the production of short-chain fatty acids (SCFAs), which support the integrity of the gut lining and reduce inflammation.
2. Polyphenols: Many plant-based fats contain polyphenols, which are powerful antioxidants that reduce gut inflammation and protect the gut lining. For example, avocados are rich in polyphenols, and flaxseeds are a great source of omega-3 fatty acids and lignans, both of which have anti-inflammatory properties.
3. Support for Digestive Enzymes: Healthy fats like those found in coconut (not coconut oil) and nuts can support the production of digestive enzymes, which are critical for breaking down food and absorbing nutrients. These fats also help lubricate the digestive tract, easing the movement of food and waste.
4. Anti-inflammatory Benefits: Whole food fats, particularly those rich in omega-3s (such as flaxseeds, chia seeds, and walnuts), have been shown to have anti-inflammatory effects on the gut. They can reduce the inflammation that leads to leaky gut and other digestive issues.

Gut-Friendly Fat Sources for Healing and Digestion

Now that we know why whole food fats are better for our gut, let’s look at some of the best fats for promoting healing and optimal digestion:

1. Avocados: Rich in monounsaturated fats, fibre, and antioxidants, avocados are one of the best whole food fats you can add to your diet. They promote gut health by reducing inflammation and providing essential nutrients for healthy gut bacteria.
2. Flaxseeds: These tiny seeds are packed with omega-3 fatty acids (specifically ALA), fibre, and lignans, all of which support gut health. Flaxseeds help promote regular bowel movements and protect the gut lining from inflammation.
3. Chia Seeds: Another excellent source of omega-3s, chia seeds are loaded with fibre, which helps feed healthy gut bacteria and supports digestion. They also absorb water, which aids in stool formation and digestion.
4. Walnuts: Walnuts are rich in omega-3s and polyphenols, both of which have anti-inflammatory effects. They also support brain and heart health, making them a great choice for an overall healthy lifestyle.
5. Olives: While we avoid olive oil due to the removal of fibre and nutrients, whole olives are an excellent source of monounsaturated fats and polyphenols. They help reduce gut inflammation and support a balanced microbiome.
6. Coconuts: Fresh coconut meat is rich in medium-chain triglycerides (MCTs), which are easier to digest than long-chain fatty acids. It provides a quick source of energy while supporting gut health and reducing inflammation.
7. Nuts and Seeds: Almonds, cashews, hemp seeds, and pumpkin seeds are great sources of healthy fats that provide anti-inflammatory benefits. They also offer fibre and important minerals like magnesium and zinc, which support digestion and overall gut health.

Incorporating Whole Food Fats into Your Diet

To harness the benefits of whole food fats, here are a few easy ways to incorporate them into your meals:

• Add avocado to salads, smoothies, or toast (or even use it as a base for dairy-free dressings).
• Sprinkle ground flaxseeds or chia seeds on oatmeal, yogurt, or in baked goods.
• Snack on a handful of walnuts or almonds.
• Use almond butter as a spread or in smoothies.
• Incorporate olives into Mediterranean-inspired dishes like grain bowls or salads.

Final Thoughts

Oils may seem like an easy, “healthy” choice, but when it comes to gut health and inflammation, they fall short. Whole food fats provide a wealth of benefits for digestion, microbiome balance, and reducing inflammation. By choosing whole plant-based fats, like avocados, nuts, seeds, and olives, you’re not only supporting your gut but also giving your body the nourishment it needs to thrive.

The next time you’re preparing a meal, think about the whole foods you can add to increase your healthy fat intake. Your gut (and your body) will thank you!