Is oil good or bad for you? We now know it’s not about if you consume fats, but which type! When it comes to extra virgin olive oil, the science is pretty clear – it’s safe to drizzle!
Oil is a product commonly found in most kitchen cupboards. It is widely used in cooking, added to baked goods, or used cold as a dressing for salads and other dishes. But does the oil you use matter? There’s a large variety of oils available on supermarket shelves, and for this reason, knowing which oil to buy can be a minefield! Let’s explore why extra virgin olive oil (EVOO) should be a staple in your kitchen.
EVOO is a key component of the Mediterranean Diet – one of the most well-researched diets linked to positive health outcomes. The Mediterranean Diet has been found to have positive effects on our gut bacteria by increasing diversity.1https://pmc.ncbi.nlm.nih.gov/articles/PMC7822000/ But is EVOO on its own supportive to your gut and overall health?
The health benefits of extra virgin olive oil
EVOO offers so much more than its delicious taste! This oil is a nutrient powerhouse containing healthy fats and various micronutrients, including vitamins E and K and antioxidants.2https://www.healthline.com/nutrition/extra-virgin-olive-oil#nutrition ‘Extra virgin’ means the oil is unrefined, which preserves those all-important nutrients!3https://www.bbc.co.uk/food/articles/best_oils When shopping for the best EVOO, remember quality over quantity is crucial.
Research shows EVOO can lower inflammation and has been linked to the prevention of various serious health conditions.4https://www.sciencedirect.com/science/article/abs/pii/S09242244193007795https://www.healthline.com/nutrition/extra-virgin-olive-oil#anti-inflammatory EVOO contains oleic acid, an important monounsaturated fat. This omega-9 fatty acid has numerous benefits including:6https://draxe.com/nutrition/oleic-acid/7https://pubmed.ncbi.nlm.nih.gov/23278117/
- Blood pressure reduction
- Cholesterol reduction
- Type 2 diabetes prevention
- Optimises brain function
- Supports immune function
- Supports skin repair
- Beneficial effects on autoimmune diseases
These benefits are truly impressive, but in true Chuckling Goat style, we want to know – Can EVOO be beneficial for our gut microbes?
Here at Chuckling Goat we love to know how best to support the gut microbiome. After all, your microbes are closely linked with the health of the rest of your body. Phenolic compounds found in EVOO have been found to increase certain beneficial bacteria within the gut, including bifidobacteria, lactobacillus, akkermansia, and faecalibacterium.8https://www.mdpi.com/2072-6643/12/8/2200 These findings are key, as we know, gut dysbiosis, an imbalance within the gut bacteria, is linked to various negative health outcomes.
Oleocanthal is one of the phenolic compounds found in EVOO and has been linked to various health benefits. Research shows that Oleocanthal can help with:9https://pmc.ncbi.nlm.nih.gov/articles/PMC9920009/
- Inflammation
- Oxidative stress
- Infections
- Alzheimer’s disease
Oleocanthal was also found to change the composition of the gut microbiome.10https://pmc.ncbi.nlm.nih.gov/articles/PMC9920009/ As well as having beneficial antimicrobial effects against specific pathogens like Escherichia-Shigella.11https://pmc.ncbi.nlm.nih.gov/articles/PMC5986450/
The research is clear – adding EVOO to your diet can help your gut microbiome flourish! Now, you know why EVOO is so good for you but are you unsure how to include it in your diet? Here’s a delicious yet simple recipe –
Health-promoting EVOO salad dressing
This simple EVOO salad dressing is delicious and a great way to reap the benefits of this incredible oil!
Ingredients
- 2 TBSP of EVOO
- Juice of 1 lemon
- 1 TSP of honey
- Splash of apple cider vinegar or try one of our delicious Ana’s Farmacy vinegars instead for added antimicrobial benefit
- Pinch of sea salt & black pepper
Method
- Mix all ingredients thoroughly. Pour the dressing over your favourite salad combo and enjoy!
Further tips to boost gut health
Alongside EVOO, there’s many other natural foods that you can include in your diet to support your gut microbes. Here are two key tips –
- Include fermented foods – these foods are naturally rich in a diverse range of beneficial bacteria, to rebuild and replenish the gut microbiome. Fermented foods include Kefir, live yogurt, kimchi, sauerkraut, kombucha, miso and tempeh.
- Eat a variety of fibre-rich foods – these foods are a great source of prebiotics. Prebiotics are indigestible fibres that your gut bacteria feed on to support their growth, as well as producing all-important by-products called postbiotics. Fibre-rich foods include fruits, vegetables, nuts, seeds, beans, lentils, and wholegrains. Alongside these foods, our Complete Prebiotic powder is a fantastic way to incorporate more fibre into your diet and feed the good bacteria!
Any questions? Contact one of our Nutritional Therapists via Live Chat, weekdays from 8am to 8pm.
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