Is Olive Oil Good for IBS? (Expert Answer)

Short Answer: Olive oil is good for IBS. Because it has monounsaturated fats and antioxidants, which can reduce inflammation and improve gut health.

IBS is a condition that affects your large intestine.

In IBS, your intestine becomes more sensitive and contracts more or less than normal.

This can lead to various health problems, such as abdominal pain, cramps, bloating, gas, diarrhea, or constipation.

One of the key factors in managing IBS is diet.

What you consume can affect your gut bacteria, which can impact your IBS symptoms and overall health.

To effectively manage IBS, you should consume fiber-rich foods like fruits, vegetables, and whole grains and avoid fat-rich foods like fried foods, cheese, and butter.

Now, olive oil is a liquid fat obtained from olives, the fruit of the olive tree.

People usually use it for cooking, salad dressing, or dipping bread.

Olive oil is good for IBS because it contains healthy monounsaturated fats and antioxidants.

These nutrients can reduce inflammation, which is a common cause of IBS flare-ups.

Olive oil may also help regulate bowel movements and prevent constipation.

One tablespoon of olive oil can give you about 14 grams of fat (21% of your daily needs), 10 grams of which are monounsaturated (73% of your daily needs).

It also contains vitamin E, vitamin K, and polyphenols, which are beneficial antioxidants.

Oleic acid, the main monounsaturated fat in olive oil, can reduce inflammation and improve gut health.

Polyphenols, such as oleocanthal, can also have anti-inflammatory and antibacterial effects.

Furthermore, olive oil is a plant-based oil and plant-based oils are good for IBS.

Because, they are easier to digest than animal fats and do not trigger the release of bile acids, which can irritate the intestine.

You can eat up to two tablespoons of olive oil per day safely.

More than that can cause excess calories and weight gain, which can worsen IBS symptoms.

Also, you shouldn’t eat olive oil if you have gallstones or bile duct obstruction to prevent gallbladder attacks.

Because, olive oil can stimulate the gallbladder to contract and release bile, which can cause pain and inflammation.

You can buy fresh olive oil in your local market or order it online.

Always choose extra virgin olive oil, which is the highest quality and has the most antioxidants.

Because, lower quality olive oils may be mixed with other oils or processed with heat and chemicals, which can reduce their health benefits.

You can store olive oil in a cool, dark, and dry place for up to a year.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing IBS effectively.

I always recommend my IBS patients to follow an IBS-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

Get a Customized Diet Plan

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

Leave a Comment