Best Oils for Gut and Inflammation

Daniel Gigante
Oct 5
2 min read

Why Oils Matter for Gut Health

When it comes to supporting digestion and reducing inflammation, the type of oil you use in your cooking and diet makes a big difference. Certain plant-based oils are rich in healthy fats, antioxidants, and anti-inflammatory compounds that nourish the gut lining, balance the microbiome, and ease digestive discomfort.

On the other hand, refined vegetable oils high in omega-6 fatty acids (like soybean, corn, and sunflower oil when overly processed) can promote inflammation and disrupt gut balance when consumed in excess.

Let’s explore the best oils for gut health and inflammation support.

1. Extra Virgin Olive Oil

Rich in polyphenols: These plant compounds act as antioxidants and support beneficial gut bacteria.
Anti-inflammatory benefits: Oleic acid reduces markers of inflammation in the body.
Supports microbiome diversity: Studies show olive oil promotes the growth of gut-friendly Lactobacillus and Bifidobacterium.

How to use it: Drizzle on salads, vegetables, or use as a finishing oil—avoid overheating to preserve nutrients.

2. Flaxseed Oil

High in alpha-linolenic acid (ALA): A plant-based omega-3 that reduces inflammation.
Gut-lining support: Flaxseed compounds help protect the intestinal barrier.
Digestive benefits: Can ease constipation when combined with a high-fiber diet.

How to use it: Best consumed raw in smoothies, dressings, or drizzled over oatmeal (not recommended for high-heat cooking).

3. Coconut Oil

Contains medium-chain triglycerides (MCTs): Easily absorbed and provide quick energy without stressing digestion.
Antimicrobial properties: Lauric acid can help rebalance gut bacteria.
Soothing effects: May support digestion for those with sensitive stomachs.

How to use it: Great for sautéing, baking, or blending into coffee or smoothies.

4. Avocado Oil

Rich in monounsaturated fats: Supports heart and gut health.
High smoke point: A stable option for cooking at higher temperatures.
Anti-inflammatory effects: Its fatty acid profile helps calm gut irritation.

How to use it: Use for roasting, stir-frying, or grilling while maintaining gut-friendly benefits.

5. Hemp Seed Oil

Balanced omega-3 and omega-6 ratio: Helps regulate inflammation.
Nutrient dense: Contains vitamin E, magnesium, and antioxidants that support gut lining integrity.
Microbiome support: Promotes healthy bacterial diversity.

How to use it: Add to smoothies, dips, or salad dressings—avoid heating to preserve delicate fatty acids.

Oils to Limit for Gut Health

While not all omega-6 fats are harmful, excessive intake from refined oils can promote inflammation and disrupt the gut. Try to limit:

Refined soybean oil
Corn oil
Highly processed sunflower or safflower oils
Hydrogenated or trans fats

Instead, balance omega-6 oils with omega-3-rich options like flaxseed or hemp oil.

Final Thoughts

The best oils for gut health—like olive, flaxseed, coconut, avocado, and hemp seed oil—offer anti-inflammatory benefits and support microbiome balance. By choosing these gut-friendly oils over processed alternatives, you can protect your digestion, reduce inflammation, and nourish your body from the inside out.