Is Butter or Olive Oil Better for Upset Stomach?

November 18, 2025 •

4 min read

Research indicates that dietary fats affect gastric emptying, with high-fat meals often slowing digestion and potentially causing discomfort. When dealing with an upset stomach, understanding whether to use butter or olive oil can be a key factor in finding relief.

Quick Summary

This guide compares butter and olive oil's impact on a sensitive digestive system. It highlights how olive oil, rich in healthy fats, is often easier to digest and more soothing, while butter's saturated fat content can worsen symptoms like bloating and acid reflux.

Key Points

Olive Oil is Easier to Digest: Rich in monounsaturated fats, olive oil is generally easier for the body to process and absorb, making it a better choice for a sensitive stomach.
Butter Can Worsen Symptoms: High saturated fat content in butter can slow digestion, trigger bloating, and relax the esophageal sphincter, potentially causing acid reflux.
EVOO Offers Soothing Properties: Extra virgin olive oil contains polyphenols and antioxidants that provide anti-inflammatory benefits, which can help calm an irritated gut lining.
High-Fat Foods Are Often Problematic: Both fats should be used in moderation, as high fat content of any kind can slow digestion and cause discomfort when the digestive system is already distressed.
Ghee Might Be a Better Butter Option: For individuals with lactose intolerance, clarified butter (ghee) is a lower-lactose alternative, but its high saturated fat still presents potential digestive challenges.
Individual Tolerance Varies: How your body responds to fats can be personal, so it's important to start with small amounts and monitor your own symptoms.

Comparing Fats for Digestive Comfort

When digestive issues strike, the type of fat you consume can have a significant impact on your comfort. Fats are generally the slowest macronutrient to digest, which means they spend more time in the stomach, and certain types can cause more problems than others. The primary difference lies in their chemical structure: olive oil is rich in monounsaturated fats, while butter is primarily saturated fat with some lactose content.

The Problem with Butter for Sensitive Stomachs

Butter, a dairy product high in saturated fat, is generally not the best choice when your stomach is already upset. For many people, particularly those with sensitive digestive systems, a high saturated fat intake can cause a range of negative effects.

Slows Digestion: Saturated fats take longer to break down, which can slow down the stomach's emptying process. This delay can lead to feelings of bloating, nausea, and general digestive distress.
Triggers Acid Reflux: Fatty foods, including butter, can cause the lower esophageal sphincter to relax. This can allow stomach acid to leak into the esophagus, triggering acid reflux and heartburn.
Lactose Intolerance: As a dairy product, butter contains small amounts of lactose. For individuals with lactose intolerance, even small amounts can cause digestive issues such as gas, bloating, and diarrhea. While clarified butter (ghee) is lower in lactose, it still retains the high saturated fat content.

Can any aspect of butter benefit gut health?

Some studies point to the presence of butyric acid in butter as beneficial for gut health, as it can be an energy source for colon cells. However, during an acute upset, the negative effects of the high saturated fat often overshadow these potential long-term benefits. For immediate symptom relief, butter is generally best avoided.

Why Olive Oil is Often a Better Choice

Extra virgin olive oil (EVOO), a cornerstone of the Mediterranean diet, is a much more digestive-friendly option for several reasons.

Easier to Digest: EVOO is rich in monounsaturated fats, which are typically easier for the body to process than saturated fats. Its smoother texture can also act as a lubricant for the digestive system.
Anti-inflammatory Properties: The polyphenols and antioxidants found in extra virgin olive oil have anti-inflammatory properties that can help soothe an irritated stomach lining and promote overall gut health. This is particularly helpful for conditions like gastritis.
Supports Gut Flora: Studies show that olive oil consumption can promote a healthier gut microbiome by encouraging the growth of beneficial bacteria.
Relieves Constipation: For those experiencing constipation as part of their upset stomach, olive oil has a mild laxative effect that can aid in stimulating bowel movements.

How to Use Each for Digestive Health

To minimize irritation, consider these tips for incorporating these fats into your diet:

For Olive Oil: Drizzle a small amount of extra virgin olive oil over plain, easily digestible foods like steamed vegetables, plain toast, or rice. Avoid frying foods in large amounts of oil, as even healthy fats can cause issues when consumed in excess.
For Butter: When your stomach is upset, it is best to avoid butter entirely. Once you have recovered, reintroduce it in very small quantities and listen to your body. Opt for high-quality, grass-fed butter when possible, but be mindful of portion sizes.

Comparison Table


Feature	Butter	Olive Oil (Especially EVOO)
Primary Fat Type	Saturated fat	Monounsaturated fat
Ease of Digestion	Slower; harder to digest	Faster; easier to digest
Effect on Gastric Emptying	Can slow it down, potentially causing bloating	Generally promotes normal gastric transit
Inflammatory Impact	Potentially pro-inflammatory due to saturated fat	Anti-inflammatory due to polyphenols
Best for Acid Reflux?	No, can worsen symptoms	Generally better, but use in moderation
Lactose Content	Contains lactose (less in ghee)	Lactose-free
Best Use for Upset Stomach	Avoid during flares	Small amounts with bland, gentle foods

Conclusion

For an upset stomach, olive oil is the clear winner over butter. Its monounsaturated fats are easier to digest, and its natural anti-inflammatory properties can be soothing for an irritated gut lining. Conversely, butter's high saturated fat and lactose content can exacerbate common symptoms like bloating, acid reflux, and diarrhea. The key takeaway is to prioritize gentle, easily digestible foods and fats when feeling unwell. While butter has some potential long-term gut health benefits due to its butyric acid, these are not relevant for immediate relief from an upset stomach. As always, moderation is key for all dietary fats, and listening to your body's specific response is crucial for managing digestive comfort. For more information on the effects of different fats, you can consult reliable health sources like the Cleveland Clinic on Saturated Fats.

Frequently Asked Questions

Butter is high in saturated fats and contains lactose. Both can be difficult for a sensitive stomach to digest, potentially causing symptoms like bloating, heartburn, and diarrhea.

In small to moderate amounts, olive oil may help soothe the digestive tract and is less likely to trigger acid reflux than saturated fats. However, excessive consumption of any fat can worsen symptoms.

Yes, extra virgin olive oil contains a higher concentration of beneficial compounds like polyphenols and antioxidants that support gut health and offer anti-inflammatory benefits.

All fats slow down digestion, but high intake, especially of saturated fats, can disrupt the gut microbiome and cause digestive distress. Healthy fats, like those in olive oil, can support beneficial bacteria.

Opt for gentle cooking methods like steaming, baking, or sautéing with a small amount of extra virgin olive oil. Focus on bland, easily digestible foods.

Yes, if you have lactose intolerance, the lactose in butter can cause gas, bloating, and diarrhea, especially when your digestive system is already sensitive.

Consider using a high-quality, dairy-free, and plant-based fat source designed for sensitive stomachs, or use a smaller amount of ghee, which has had most of its lactose removed during clarification.