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Extra Virgin Olive Oil and Your Gut: A Health Boost You Didn’t Expect

When you think of extra virgin olive oil (EVOO), heart health might come to mind first. But this golden oil has some amazing benefits for your gut too. Let’s break down how EVOO can keep your digestive system running smoothly.

EVOO Helps Keep Things Moving

Did you know that constipation affects about 35% of people? It can cause discomfort, pain, and even lower your quality of life. A study involving 50 people found that taking just 4 ml (about a teaspoon) of olive oil daily for 4 weeks significantly improved constipation symptoms. Olive oil works by lubricating and softening the stool, making it easier to pass. Unlike some over-the-counter laxatives, olive oil doesn’t overstimulate the bowel, so there’s no risk of becoming dependent on it.

Olive oil also helps regulate your gut microbiome—the community of bacteria living in your intestines. A well-balanced microbiome leads to more regular and predictable bowel movements and can reduce issues like bloating and the feeling of incomplete bowel emptying.

EVOO Boosts Nutrient Absorption

Extra virgin olive oil doesn’t just help your gut move smoothly—it also enhances the absorption of key vitamins, especially fat-soluble ones like A, D, E, and K.

  • Vitamin A is essential for healthy skin, strong membranes, and good vision. It’s found in foods like milk, eggs, liver, and butter, as well as in green leafy vegetables and orange/red fruits and veggies, which contain beta-carotene that your body converts into vitamin A.
  • Vitamin D plays a critical role in bone health by helping your body absorb calcium. You can get it from sunlight, oily fish, egg yolks, and fortified foods like milk.
  • Vitamin K is crucial for blood clotting and bone health. It’s found in green leafy vegetables, cereals, dairy, and meat, and is also produced by your gut bacteria.
  • Vitamin E is a powerful antioxidant that protects your cells from damage. EVOO is a rich source of vitamin E, along with foods like nuts, seeds, and whole grains.

Pairing EVOO with these foods in your meals helps ensure you’re getting the most out of these vitamins.

The Mediterranean Diet: A Gut Health Champion

The Mediterranean diet, famous for its heart benefits, is also fantastic for your gut. EVOO’s high polyphenol content acts as a prebiotic, feeding the beneficial bacteria in your gut (probiotics). These good bacteria produce short-chain fatty acids that support gut health, brain function, and overall wellness.

Research shows that EVOO doesn’t just support good bacteria—it also helps reduce harmful ones, like Helicobacter pylori, which can cause stomach ulcers and other digestive problems.

A diverse and balanced gut microbiome is crucial for overall health. The Mediterranean diet, rich in fiber and EVOO, has been linked to greater gut microbial diversity. This diversity is associated with lower inflammation and a reduced risk of chronic diseases. A study with 612 participants across five European countries found that following the Mediterranean diet for 12 months not only improved gut health but also boosted cognitive function and reduced inflammatory markers.

Top Tips for a Healthier Gut

  • Eat enough fiber: Women should aim for 25g, and men 30g daily. Focus on fruits, vegetables, nuts, seeds, and whole grains.
  • Diversify your fiber intake: Include prebiotic-rich foods like legumes, garlic, onions, green bananas, oats, and flaxseed to nourish your gut bacteria.
  • Use olive oil generously: Aim for at least 4ml (or one teaspoon) daily. For maximum benefit, pair it with your meals to boost vitamin absorption.
  • Stay active: Regular exercise helps keep your bowels moving. Find an activity you enjoy—it all counts!
  • Stay hydrated: Your gut needs plenty of fluids to function well. Water is best, but tea, coffee, and even soup can contribute to your daily intake. Try to limit sugary drinks.
  • Manage stress: Your gut and brain are closely linked through the gut-brain axis. High stress can negatively impact your gut health, so find ways to relax, like exercise, yoga, meditation, or even cooking a meal with EVOO!

By incorporating these tips and extra virgin olive oil into your daily routine, you can boost your gut health and enjoy the many benefits of this amazing oil!

References

  • Mugie, S. M., Benninga, M. A., & Di Lorenzo, C. (2011). Epidemiology of constipation in children and adults: a systematic review. Best practice & research Clinical gastroenterology, 25(1), 3-18.
  • Belsey, J., Greenfield, S., Candy, D., & Geraint, M. (2010). Systematic review: impact of constipation on quality of life in adults and children. Alimentary pharmacology & therapeutics, 31(9), 938-949.
  • Ramos, C. I., de Lima, A. F. A., Grilli, D. G., & Cuppari, L. (2015). The short-term effects of olive oil and flaxseed oil for the treatment of constipation in hemodialysis patients. Journal of Renal Nutrition, 25(1), 50-56.
  • Morvaridi, M., Jafarirad, S., Seyedian, S. S., Alavinejad, P., & Cheraghian, B. (2020). The effects of extra virgin olive oil and canola oil on inflammatory markers and gastrointestinal symptoms in patients with ulcerative colitis. European journal of clinical nutrition, 74(6), 891-899.
  • National Research Council (US) Committee on Diet and Health. Diet and Health: Implications for Reducing Chronic Disease Risk. Washington (DC): National Academies Press (US); 1989. 11, Fat-Soluble Vitamins. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218749/
  • Farràs, M., Martinez-Gili, L., Portune, K., Arranz, S., Frost, G., Tondo, M., & Blanco-Vaca, F. (2020). Modulation of the gut microbiota by olive oil phenolic compounds: implications for lipid metabolism, immune system, and obesity. Nutrients, 12(8), 2200.
  • Gavahian, M., Khaneghah, A. M., Lorenzo, J. M., Munekata, P. E., Garcia-Mantrana, I., Collado, M. C., ... & Barba, F. J. (2019). Health benefits of olive oil and its components: Impacts on gut microbiota antioxidant activities, and prevention of noncommunicable diseases. Trends in food science & technology, 88, 220-227.
  • Marcelino, G., Hiane, P. A., Freitas, K. D. C., Santana, L. F., Pott, A., Donadon, J. R., & Guimarães, R. D. C. A. (2019). Effects of olive oil and its minor components on cardiovascular diseases, inflammation, and gut microbiota. Nutrients, 11(8), 1826.
  • Žugčić, T., Abdelkebir, R., Alcantara, C., Collado, M. C., García-Pérez, J. V., Meléndez-Martínez, A. J., ... & Barba, F. J. (2019). From extraction of valuable compounds to health promoting benefits of olive leaves through bioaccessibility, bioavailability and impact on gut microbiota. Trends in Food Science & Technology, 83, 63-77.
  • De Filippis, F., Pellegrini, N., Vannini, L., Jeffery, I. B., La Storia, A., Laghi, L., ... & Ercolini, D. (2016). High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome. Gut, 65(11), 1812-1821.
  • Garcia-Mantrana, I., Selma-Royo, M., Alcantara, C., & Collado, M. C. (2018). Shifts on gut microbiota associated to mediterranean diet adherence and specific dietary intakes on general adult population. Frontiers in microbiology, 9, 890.
  • Ghosh, T. S., Rampelli, S., Jeffery, I. B., Santoro, A., Neto, M., Capri, M., ... & O'Toole, P. W. (2020). Mediterranean diet intervention alters the gut microbiome in older people reducing frailty and improving health status: the NU-AGE 1-year dietary intervention across five European countries. Gut, 69(7), 1218-1228.