What is the best oil for digestion? Your guide to gut-friendly fats

December 12, 2025 •

4 min read

According to a study published in Gut Microbes, high consumption of certain oils like soybean oil can increase harmful bacteria in the gut, highlighting that the type of oil used is crucial for digestive wellness. Selecting the right oil can significantly impact gut health, influencing everything from inflammation to nutrient absorption. This guide explores which oils are best for digestion and why.

Quick Summary

This guide helps readers choose the right cooking oils for digestive health. It compares top options like extra virgin olive oil and coconut oil, explains how they reduce inflammation and aid nutrient absorption, and identifies oils best used in moderation.

Key Points

Extra Virgin Olive Oil (EVOO) is a top choice: Rich in monounsaturated fats and polyphenols, it reduces inflammation and supports beneficial gut bacteria.
Coconut oil contains easily digestible fats: Its Medium-Chain Triglycerides (MCTs) are gentler on the digestive system and have antimicrobial properties.
Avocado oil offers high-heat versatility: High in healthy monounsaturated fats and antioxidants, it is suitable for various cooking methods while fighting inflammation.
Use flaxseed oil for a potent omega-3 boost: Best used raw, this oil's anti-inflammatory properties can aid in digestion and regularity.
Avoid excessive intake of refined oils: Highly processed oils and those high in omega-6s, like soybean or corn oil, can promote gut inflammation and should be used in moderation.

The Gut-Oil Connection: How Oils Impact Your Digestion

Fats are a vital part of our diet, playing a crucial role in absorbing fat-soluble vitamins (A, D, E, K) and providing energy. However, not all oils are created equal when it comes to digestive health. The quality and composition of the oil can either soothe the gut or contribute to inflammation. Highly refined oils, which are stripped of their natural nutrients through processes involving high heat and chemicals, often contain high levels of omega-6 fatty acids. An imbalance of omega-3 to omega-6 can promote inflammation, disrupting the delicate gut microbiome and leading to various digestive issues. Conversely, unrefined, cold-pressed oils retain beneficial compounds like antioxidants and polyphenols that can nourish the gut lining and support the growth of beneficial bacteria. Choosing oils rich in monounsaturated fats (MUFAs) and certain beneficial saturated fats, like medium-chain triglycerides (MCTs), can be particularly gentle on the digestive system.

Top Oils for Digestive Health

Extra Virgin Olive Oil (EVOO)

EVOO is a cornerstone of the Mediterranean diet and is widely celebrated for its health benefits, including its positive impact on the gut. EVOO is rich in monounsaturated fats and powerful antioxidants called polyphenols, which have anti-inflammatory properties that can reduce gut inflammation. Polyphenols in EVOO may act as prebiotics, supporting beneficial gut bacteria and potentially reducing harmful bacteria like H. pylori. Its healthy fats improve the absorption of fat-soluble vitamins. For constipation, a small amount can help lubricate the digestive system. EVOO is best for low-to-medium heat cooking, sautéing, salad dressings, and dips.

Coconut Oil

Virgin coconut oil is considered gut-friendly due to its Medium-Chain Triglycerides (MCTs) which are easily digested and absorbed, providing quick energy. Lauric acid in coconut oil has antimicrobial effects that can help balance gut bacteria. Its anti-inflammatory properties may help protect the intestinal lining. Coconut oil's high smoke point makes it suitable for high-heat cooking, baking, and stir-frying.

Avocado Oil

Avocado oil is high in monounsaturated fats, making it gentle on digestion. It contains antioxidants and anti-inflammatory compounds that can soothe an irritated gut. The healthy fats aid nutrient absorption. With a high smoke point, avocado oil is versatile for roasting, frying, and grilling.

Flaxseed Oil

Flaxseed oil is a potent source of omega-3 fatty acids, containing alpha-linolenic acid (ALA), which helps reduce gut inflammation and supports the intestinal lining. It can also promote regular bowel movements and help with constipation. Flaxseed oil is heat sensitive and best used raw in dressings, smoothies, or drizzled over food.

Comparison of Digestive Health Oils


Oil	Key Digestive Benefit	Best Uses	Key Consideration
Extra Virgin Olive Oil (EVOO)	Reduces inflammation, supports microbiome, mild antibacterial properties	Dressings, dips, low-to-medium heat cooking	Delicate flavor and moderate smoke point
Coconut Oil (Virgin)	Easily digested MCTs, antimicrobial properties, supports gut lining	High-heat cooking, baking, smoothies	High saturated fat content (use in moderation)
Avocado Oil	Anti-inflammatory, aids nutrient absorption, high smoke point	High-heat cooking, roasting, frying, dressings	Neutral flavor profile
Flaxseed Oil	Anti-inflammatory omega-3s, promotes regularity	Raw uses like dressings, smoothies, drizzling	Very low smoke point, requires refrigeration

Oils to Limit for Digestive Issues

Highly refined oils and those with an imbalance of omega-6 fatty acids can worsen digestive issues. Refined vegetable oils like soybean or corn oil are high in omega-6s and have been linked to increased harmful gut bacteria and inflammation. Reheating oils repeatedly can also create toxic compounds. These oils are best used in moderation.

Conclusion: Making the Right Oil Choice for Your Gut

Selecting the best oil depends on needs and cooking. EVOO is superior for overall gut health and inflammation. Coconut oil offers easy digestion and antimicrobial benefits for high heat. Avocado oil provides similar benefits with a high smoke point. Flaxseed oil is best used raw for omega-3s and regularity. Choose minimally processed, high-quality oils in moderation to support digestion and well-being. For more information, consult authoritative resources.

How to Incorporate Oils for Better Digestion

Daily Drizzle: Use extra virgin olive oil as a finishing touch on vegetables, salads, and soups to maximize its anti-inflammatory benefits.
Smoothie Booster: Add virgin coconut oil or flaxseed oil to your morning smoothie for an easily digestible fat source.
High-Heat Cooking: Opt for avocado oil when roasting or frying to prevent the breakdown of beneficial compounds at high temperatures.
Oil Rotation: Instead of sticking to one oil, rotate between different types like EVOO, avocado oil, and coconut oil to gain a wider range of fatty acids and nutrients.
Salad Dressings: Create homemade dressings with EVOO, flaxseed oil, or a nut oil like walnut oil to enhance nutrient absorption and add flavor.

Frequently Asked Questions

Both offer digestive benefits, but they serve different purposes. Olive oil's polyphenols reduce inflammation and support the gut microbiome, while coconut oil's easily digested MCTs and antimicrobial properties help balance gut bacteria. Your best choice depends on your specific digestive needs and cooking methods.

Yes. Highly refined vegetable oils and those high in omega-6 fatty acids, like soybean oil, can contribute to inflammation and disrupt the gut microbiome, leading to issues like bloating. Limiting these and choosing high-quality, cold-pressed oils can help.

Olive oil and flaxseed oil can help with constipation. Olive oil acts as a natural lubricant for the digestive system, while flaxseed oil, rich in omega-3s, can promote regularity. Some people find consuming olive oil on an empty stomach to be helpful.

Refined oils are generally considered less beneficial for gut health than unrefined, cold-pressed versions. The refining process can strip away beneficial nutrients and antioxidants. Some refined oils are also high in omega-6s, which can cause inflammation when overconsumed.

Moderation is key, even with healthy oils, as they are high in calories. A general guideline for overall dietary fat intake exists, but individual needs vary. It's advisable to consider your total dietary fat intake and listen to your body.

Yes, avocado oil is great for digestion. Its healthy monounsaturated fats and antioxidants have anti-inflammatory properties that can soothe the gut. It also helps with the absorption of fat-soluble vitamins.

Some essential oils like peppermint, fennel, and ginger have traditionally been used to aid digestion and relieve issues like bloating and gas. However, these should be used with extreme caution and never ingested without consulting a healthcare professional. They are often used topically mixed with a carrier oil.