Digestive Health. A Happier Gut Starts with a Healthier Fat

It Has Been Shown That...

extra virgin olive oil (EVOO) supports a healthy digestive system by promoting beneficial gut bacteria, reducing inflammation in the gastrointestinal tract, and protecting the gut lining. EVOO has also been linked to a lower risk of digestive disorders such as gastritis, gastric ulcers, inflammatory bowel disease (IBD), and even colon cancer.

What It Means for You

Your gut does more than digest food—it’s home to trillions of microbes that affect everything from your immune system to your mood. EVOO helps create the conditions for a thriving microbiome and a healthy gut lining.

Whether you're prone to bloating, discomfort, or simply want to keep your digestion smooth and resilient, adding EVOO to your meals can help. It’s a gentle yet powerful way to reduce inflammation and encourage the growth of good bacteria.

And unlike many refined oils, which may contribute to gut inflammation, EVOO does the opposite—it soothes and supports your digestive system.

What Clinical Science Says

EVOO benefits the digestive tract in several key ways:

• Promotes Growth of Beneficial Gut Microbiota
  Polyphenols like oleuropein and tyrosol act as prebiotics, stimulating the growth of healthy bacteria (such as Lactobacillus and Bifidobacterium).
• Protects the Intestinal Barrier
  Oleic acid and hydroxytyrosol help maintain tight junctions between intestinal cells, preventing "leaky gut" and protecting against inflammation.
• Reduces Inflammatory Markers in the Gut
  EVOO lowers local expression of pro-inflammatory cytokines (e.g., TNF-α, IL-1β), especially in models of colitis and IBD.
• Protects Against Gastric Ulcers
  EVOO’s antioxidant activity reduces oxidative stress and may counter the damage caused by NSAIDs or Helicobacter pylori infection.
• May Reduce Risk of Colon Cancer
  EVOO polyphenols have been shown to reduce colon tumor growth in animal studies by modulating gene expression and reducing oxidative DNA damage.
• Mimics Effects of Gut-Targeted Therapies
• Polyphenols: Comparable to prebiotics and anti-inflammatory nutraceuticals.
• Oleic acid: Helps maintain mucosal integrity like mucosal protectants.

Clinical Evidence

• Servili et al., 2009
  Reviewed the structure-function relationships of EVOO phenolics, showing their roles in gut microbiota balance and antioxidant protection.
  Inflammopharmacology, 17(2), 76–84.
  [DOI: 10.1007/s10787-008-8014-y]
• Sciascia et al., 2015
  Described how EVOO polyphenols modulate gut microbial populations and reduce inflammatory responses in the gastrointestinal tract.
  Current Pharmaceutical Design, 21(29), 4355–4362.
  [DOI: 10.2174/1381612821666150813142834]
• Camuesco et al., 2005
  Animal study showing that EVOO-enriched diets reduced colonic inflammation and improved histology in colitis models.
  Journal of Nutritional Biochemistry, 16(8), 503–511.
• Tuck & Hayball, 2002
  Highlighted that EVOO’s phenolics reduce intestinal oxidative stress and help restore gut homeostasis in clinical and experimental models.
  Journal of Nutritional Biochemistry, 13(6), 329–340.

Try This at Home

Gentle on the gut, flavorful on the plate—here’s how to make EVOO part of your digestive health routine:

• Use EVOO to roast or sauté vegetables rich in fiber, like fennel, zucchini, and asparagus.
• Drizzle over probiotic foods like yogurt, kefir, or sauerkraut to nourish both beneficial bacteria and the gut lining.
• Blend into soups or pureed legumes (like lentils) to improve digestion and absorption of fat-soluble nutrients.

Other Helpful Habits

Support your gut alongside EVOO with these simple daily rituals:

• Eat fermented foods regularly. Yogurt, kefir, miso, kimchi, and kombucha add probiotics. EVOO can help those bacteria thrive.
• Include prebiotic fibers. Foods like garlic, leeks, bananas, and oats help feed your good gut microbes.
• Chew thoroughly and eat slowly. Digestion starts in the mouth—and EVOO adds richness that encourages mindful eating.
• Stay hydrated and manage stress. Chronic stress can disrupt digestion and gut flora. EVOO helps reduce internal inflammation, but rest and rhythm matter too.