If you cook often, there are a few ingredients you should always have on hand in your kitchen, including salt, pepper, butter, and, of course, oil. But when it comes to oil, there are tons of options out there; it may even seem overwhelming to choose the right one. As it turns out, not all oils are created equally. While some, like olive oil, boast numerous health benefits, there are several options out there that can actually be detrimental to your overall health—including your gut health.
To get down to the bottom of things and discover some of the worst oils you should cut out of your diet if you struggle with digestive issues like gas and bloating, we spoke to experts Emily Weiss Schaffer, Nutritional Therapy Practitioner; Susan Blake, MD; and Juliana Tamayo, Registered Dietitian. They told us that canola oil and soybean oil are two varieties you should avoid if you want to keep your gut in tip-top shape. Read on for more info!
Canola Oil
Although canola oil is a staple in many American kitchens, Blake tells us that it can actually take a serious toll on your overall health. "Canola oil may contain high levels of omega-6 fatty acids, but it also contains plenty of monounsaturated fats and a small amount of omega-3 fatty acids as well," she says. One of the major issues at play is the fact that this oil is highly processed. As Blake explains, "it generally undergoes extensive processing before being sold as cooking oil, which includes the use of chemical solvents like hexane. This type of processing can result in numerous toxic byproducts that may be harmful to your health." Yikes!
All of that processing makes the oil extremely inflammatory, especially when cooked. Schaffer explains that heating canola and other oils "oxidizes the fats even further, ultimately [making canola oil] the most toxic inflammatory thing that people put in their bodies on a daily basis. The inflammatory nature of these oils in addition to oxidizing them wreaks havoc on our bodies and causes inflammation that can be seen through bloating and digestive issues." For this reason, it's best to stay away from canola oil for the good of your overall health—especially if you struggle with gas and bloating.
Soybean Oil
Soybean oil is another highly inflammatory oil that Blake says is packed with omega-6 fatty acids, omega-3 fatty acids, and monosaturated fats. "The issue with soybean oil is that it's highly processed and often derived from genetically modified soybeans," she warns, noting that "the high level of omega-6 fatty acids in soybean oil may actually promote inflammation rather than prevent it, potentially leading to issues like heart disease and Type 2 diabetes."
Tamayo agrees that soybean oil is one of the worst options for those who struggle with gas and bloating. "Because it is highly modified during processing, this type of oil does not contain any healthy antioxidants anymore," she explains. "It is very high in omega-6 fatty acids, which leads to inflammation and digestive issues such as bloating and gas."
Healthier Alternatives
So, if canola and soybean oil are both no-goes for those who want to avoid inflammation (or just want to keep your overall health in check in general), what oils can you cook with? Tamayo says olive oil is typically the best option out there. "You have heard it a million times, but olive oil is truly the best oil to cook with," she says, adding that "Although it should not always be used at high temperatures, it can be used safely to cook at 450-470 degrees F." This popular, heart-healthy oil is anti-inflammatory and high in omega-3 fatty acid and anti-oxidants. Tamayo tells us it's good for both your heart and your gut health. "It promotes better digestion and does not change the nutrient profile of your foods," she says. Perfect!
And if oil oil just doesn't do it for you, other healthy options include avocado oil, flax seed oil, coconut oil, ghee, and more. All of these will be much better than inflammatory oils like canola and soybean.
