Olive oil, particularly extra virgin olive oil (EVOO), is known for its health benefits. It is a staple of the Mediterranean diet, which is associated with a lower risk of chronic diseases and a higher life expectancy. The health advantages of olive oil can be attributed to its rich composition of monounsaturated fats, antioxidants, and bioactive compounds called polyphenols.
1. Polyphenols and Gut Health
Polyphenols are a diverse group of naturally occurring compounds found in plant foods, including olive oil. They are known for their antioxidant properties, which help protect the body against oxidative stress and inflammation. Among the various health benefits of polyphenols, their positive impact on gut health and the microbiome is particularly significant.
2. Enhancing Microbial Diversity
Polyphenols in good quality olive oil can help promote a diverse and balanced gut microbiome. A diverse microbiome is crucial for overall health, as it aids in digestion, nutrient absorption, and immune function. Polyphenols can also act as prebiotics, substances that help feed your beneficial bacteria.
For instance, phenolic compounds like hydroxytyrosol and oleuropein in olive oil can increase the abundance of beneficial bacteria such as Bifidobacteria and Lactobacilli.
3. Anti-inflammatory Effects:
Polyphenols also exhibit anti-inflammatory properties by modulating inflammatory pathways and reducing the production of pro-inflammatory cytokines. This helps maintain the integrity of the gut lining and may help prevent intestinal permeability (aka 'leaky gut'), a condition where toxins and bacteria can pass through the intestinal wall into the bloodstream in larger quantities, causing systemic inflammation. In addition, inflammation in the gut can contribute to various diseases, including inflammatory bowel disease (IBD), colorectal cancer and other non-gut health conditions, such as depression.
4. Antioxidant Properties:
Polyphenols can also help protect your gut from oxidative damage. The gut microbiome and cellular structure is subject to oxidative stress as a result of normal metabolism and normal immune response to potentially pathogenic bacteria and viruses.
Polyphenols therefore help modulate free radicals, reducing oxidative damage to the gut lining and microbiome. This protection is essential for preventing diseases and maintaining a healthy gut barrier.
5. Regulation of Gut Microbiota Metabolism:
Polyphenols influence the metabolism of gut microbiota, which helps support the production of beneficial metabolites such as short-chain fatty acids (SCFAs). SCFAs, including butyrate, propionate, and acetate, play a critical role in maintaining gut health. They provide energy to colon cells, regulate immune function, and have anti-inflammatory effects.
6. Olive Oil in Cooking: Stability and Benefits
A common concern regarding the use of olive oil in cooking is whether it can withstand high temperatures without degrading and forming harmful compounds. The good news is that research indicates that olive oil is safe for cooking. It is also ideal for using uncooked in salads or drizzled over foods when cooked.
Extra virgin olive oil is one of our recommendations as we focus on foods that feed our beneficial bacteria.
At the Microbiome Group we use stool testing to determine if a client's gut microbiome may be contributing to inflammation in their gut; suboptimal immune response and other health issues they may have. We then develop individual treatment protocols that focus on food, probiotics, prebiotics, and herbal remedies.
REFERENCES:
Melody Mackeown is a registered Nutritional Therapist and Microbiome Analyst. Please click on the link below if you would like to find out more about Melody or to book an Exploratory Call or Initial Appointment with her.
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