Posted on July 18, 2025
When it comes to gut health, many people think about probiotics, fiber, and fermented food, and don’t realize that the oil you choose to use in your kitchen can also influence your digestive health. Dr. Sourabh Sethi and Dr. Jindal, leading gastroenterologists, note that using the right oils can lessen inflammation, help support a healthy gut lining, and help you start to balance your digestion as well.
Here are the top three oils they recommend for better gut health and what makes them special.
- Extra Virgin Olive Oil
When it comes to the list of gut-friendly fats, Dr. Sourabh Sethi places extra virgin olive oil (EVOO) first. The Mediterranean diet is a well-known diet that emphasizes healthy foods such as EVOO, which contains healthy monounsaturated fats and antioxidants like the polyphenols found in olives.
“Extra virgin olive oil has strong anti-inflammatory and antioxidant qualities that protect the lining of the gut and help keep a healthy gut microbiome,” says Dr. Sethi. “It’s one of the most gut-friendly oils available.”
Research also supports the idea that EVOO is also beneficial for gut bacteria and gastric oxidative stress, so it can be great for people with some digestive distress, like bloating, or mild gastritis.
Best used for:
Salad dressings
Dips and marinades
- Avocado Oil
Dr. Jindal proposes avocado oil as a versatile cooking oil with a stable nutritional profile that can be utilized daily. A good source of monounsaturated fats and vitamin E, it has a relatively high smoke point that makes it possible to cook with at very high temperatures without degrading into harmful by-products.
“Avocado oil is gentle to your stomach and supports the gut lining,” explains Dr. Jindal. “It’s fat profile is similar to olive oil, but avocado oil has far better cooking versatility.”
A major benefit of avocado oil is it aids in nutrient absorption, particularly fat-soluble vitamins A, D, E, and K – essential to gut and immune function.
Best used for:
Stir-frying and sautéing
Grilling and roasting
Homemade dressings or sauces
Look for cold-pressed, unrefined avocado oil to ensure maximum nutrient content.
- Flaxseed Oil
If you are trying to have a higher omega-3 intake naturally, both experts recommend flaxseed oil as an excellent plant-based source of the anti-inflammatory omega-3 fatty acid alpha-linolenic acid (ALA).
“Flaxseed oil is great for calming inflammation in the gut, especially with those individuals who suffer from IBS or inflammatory bowel diseases,” Dr. Sethi says. “The only caveat is that flaxseed oil should never be heated; it is very temperature sensitive.”
This oil also can help with digestion and optimal digestion and bowel movements. You should store flaxseed oil in the fridge in a dark bottle to avoid oxidation.
Best used for:
Smoothies
Cold dressings
Drizzling over cooked vegetables or yogurt
Both Dr. Sourabh Sethi and Dr. Jindal agree that making small changes—such as replacing heavily processed oils with more gut-friendly options—can go a long way in improving your digestive health over time.
“Use oils that are minimally processed, organic and cold-pressed if possible,” says Dr. Jindal, and “these oils are less likely to irritate your gut and are more likely to still have nutritional benefits.”
So next time you’re making dinner or tossing a salad, keep these three oils in your pantry, and maintaining gut health might just be as easy as choosing the right one.