An unexpected answer as the name is undeniably misleading, vegetable oil may actually be the culprit to your bloating and weight gain when consumed regularly within your diet. Oils are well known for containing high volumes of fat, but not all fat is healthy, with vegetable oil lacking in omega-3 fatty acids.
“Vegetable oils and oils that have a high ratio of omega-6 to omega-3 fatty acids can cause bloating and inflammation,” notes nutritionist Lisa Richards. Although they are called ‘vegetable oils,’ this variation is often derived from seeds, nuts, and soybeans, which has been known to cause bloating and digestive problems within the stomach as it is heavily processed.
Seeing as oils are so frequently included in recipes from salad dressing to fried foods, it’s important to find a variation which will compliment your lifestyle, rather than negatively impact your body. “When selecting an oil you'll want to opt for oils that are equal in omega-6 and omega-3's because they are less likely to cause bloat. Many who consume a standard American diet consume large amounts of omega-6 oils and this leads to bloat and ultimately weight gain,” explains Richards.
While bloating itself is not true weight gain and rather an excess of gas or air in the stomach, the discomfort can be intense and create the appearance of weight gain, as well as impact the fit of your clothes and appearance of your body consistently if you struggle with chronic bloating. Therefore, it’s important to treat this issue at the source, even if it isn’t strictly weight gain.
Instead of opting for vegetable or soybean oil (another bloat causing variation), Richards suggests considering avocado, olive, and flaxseed oils as mainstays in your healthy diet for weight loss. Avocado oil is rich in oleic acid which is a healthy fat known to be beneficial for those suffering from heart disease, and can be great for cooking eggs in the morning or drizzling lightly atop a salad. This variety is also easily absorbed into the body, so you’re more likely to reap the nutritional benefits of avocado oil than other oils. Additionally, using cooking sprays to grease your pan is another great way to cut down on calories and excess fat while still preparing your pan for cooking.
Cutting cooking oil out of your diet is not really a plausible solution, so finding ways to adjust your diet to improve your overall health is going to be easier than eliminating foods altogether. Instead of relying on vegetable oil for cooking, using avocado or olive oil in moderation will provide more nutritional value to your meals, offering your body a serving of healthy fat, and add flavor without provoking bloating and discomfort after you eat.
Nobody wants to deal with inflammation in the stomach after every meal, so swapping out certain foods for their healthier counterparts will be your best bet for crafting a diet which supports your weight loss goals without depriving you.