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Eating healthy and still stuck with gut problems? Then the culprit might be your cooking oil. The food we eat has a direct effect on how our gut feels and functions. As not just what we eat, what we cook it in also matters just as much. Healthy oils don't just support digestion, they can lower inflammation, improve gut lining, and even help with common problems like bloating or acidity.
To understand more, we spoke with Dr Wasif Raza, Associate Director, Colorectal and Gut Wellness, Apollo Hospitals, Lucknow. He answered key questions about cooking oils and how they affect our digestive system.
Top Oils that Can Help Nourish the Gut
When asked which oils are best for gut health, Dr. Raza said, “I suggest the use of oils that contain good fats, extra virgin olive oil, cold-pressed mustard oil, or groundnut oil, but in limited quantity. These have mono and polyunsaturated fats that aid the integrity of the gut lining and decrease the pathogenic inflammations.”
These are good fats that reinforce the intestinal walls and maintain a balance of the digestive system. These also minimise the burden on the system.
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Best Oils to Use for Cooking![vegan food]()
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What we eat is just as important as how we prepare it. As cooking is the foremost and most important part of any meal, we asked Dr Raza which oils are the best to use. Below are the oils which Dr Raza suggests to maintain a healthy gut:
- Extra Virgin Olive Oil: Very nutritious due to rich fats and antioxidants, which take care of the gut wall and ease inflammation.
- Cold-Pressed Mustard Oil: Has monounsaturated fats, natural antioxidants and is better to digest in moderate amounts.
- Groundnut (Peanut) Cold-Pressed Oil: Provides monounsaturated fat and does not burden the digestive tract.
- Cold-Pressed Flaxseed Oil: It possesses anti-inflammatory effects to relax the intestines and can regulate digestion in applied amounts.
Dr Raza recommends alternating between two or three lightly processed oils to get the best combinations. Moreover, he advised avoiding highly refined oils, and the reheated ones should be shunned.
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Are Common Oils Like Sunflower or Groundnut Good For Health?
Dr Raza stated that many Indian kitchens make use of oils such as sunflower, mustard and groundnut oil. Mustard and groundnut oils, particularly the cold-pressed ones, should be used in smaller amounts in order to boost the gut, owing to their natural state of antioxidants. However, the same cannot be said with regard to all oils.
“Excessive consumption of refined sunflower oil can encourage inflammation because this product contains a lot of omega-6. That has the potential of disrupting the gut microbial balance,” cautioned Dr Raza.
“It is therefore about selecting the right quality and not going to excess,” he added.
Are Cold-Pressed or Extra Virgin Oils Better?
Yes, in a word. Dr. Raza assured, “Cold-pressed and extra virgin oils are superior to the refined oils. They still have natural antioxidants and nutrients, which are lost during refining. They tend to be digested more easily and do not cause a lot of stomach distress as well.”
These oils also have a better flavour, and they also need very little in cooking. They not only assist in the enhancement of the health of the gut but also in the general well-being in the long run.
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Which Oils are Good For the Gut?![good fats]()
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Cooking oils are a staple as well as a mandatory member of every kitchen shelf. Yet, choosing the right one has always been a backthought. However, Dr Raza told us some oils that can preserve gut health, and some of these oils may even decrease some of our problematic symptoms of gas, acidity or irritable bowel syndrome (IBS).
“Anti-inflammatory properties belong to extra virgin olive oil and cold-pressed flaxseed oil. They have the benefit of calming down the intestinal tract and can also help to alleviate symptoms of bloating, acidity and pain when consumed as a constituent of a healthy diet. Such oils can serve as a part of the salad dressing or a supplement after the cooking process to release their nutrients,” said Dr Raza.
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Oils to Avoid for a Healthier Gut
Much has been said about which oils to use, but none about which to exclude. Dr. Raza has mentioned two serious issues. Dr Raza listed which oils to avoid. These include:
- Hydrogenated Oils: Stay away from vanaspati or hydrogenated oils. These are loaded with all the bad trans fats.
- Avoid Reusing: Never use cooking oil more than once in a cooking session. Reheating cooking oil generates poisonous elements that erode the lining of the digestive system.
Dr Raza recommended using natural and less refined oils and rotating 2-3 types to achieve more balance and nutrition.
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Final Thoughts: Choose Wisely
Your gut health depends on many things, and oil is one of them. Choosing cold-pressed, less processed oils in the right amount can protect your gut, reduce inflammation, and improve digestion. Take a closer look at what you're cooking with. Small changes can make a big difference to how your stomach feels each day.