The Best Cooking Oils for Gut Health According to Experts

Your gut does a lot more than just digest food — it plays a big role in your well-being. A healthy gut helps your body absorb nutrients, fight off illness, and even support your mood and brain function. That’s why taking care of it is so important. One way to support gut health is by paying attention to the cooking oils you use daily.

Some oils can reduce inflammation and support the good bacteria in your gut, while others may do the opposite and cause harm over time.

In this article, we’ll dive into what experts say about gut-friendly oils. You’ll learn which oils are best for your gut, which one stands out as the top choice, and which oils are better left off your shopping list.

Gut-Friendly Cooking Oils

So, which cooking oils are actually good for your gut? Let’s take a look at four gut-friendly options that experts recommend. Each one has its own benefits and is easy to use in everyday meals.

Algae cooking oil

Algae oil is made from marine algae and is packed with healthy fats called monounsaturated fats, especially omega-9s. In fact, it has 25% more omega-9s and 75% less saturated fat compared to olive and avocado oil. Research shows that oleic acid (OA) — a monounsaturated fatty acid — has anti-inflammatory effects across various body organs, including the intestine ❶.

Related: 6 Health Benefits of Algae Oil

Olive oil

Olive oil — especially extra virgin olive oil — is a well-known staple of the Mediterranean diet and a favorite among gut health experts. It’s rich in oleic acid, the same gut-friendly omega-9 fat found in algae oil. Olive oil also contains polyphenols, which are plant compounds that act like antioxidants. These polyphenols help feed the good bacteria in your gut and protect its lining ❷.

Related: The Best Olive Oil Substitute and Other Alternatives

Avocado oil

Avocado oil is another great source of monounsaturated fats, especially oleic acid. It also contains vitamin E, which not only supports immune health but may help the gut recover from stress or damage. Vitamin E is linked to a healthier gut microbiome by encouraging the growth of butyrate-producing bacteria — the kind that support gut lining health, balance inflammation, and may even benefit your mood ❸.

Related: The Best Avocado Oil Substitute and Other Alternatives

Coconut oil

Coconut oil is a little different. It’s high in saturated fats, especially medium-chain triglycerides (MCTs). MCTs are easier for your body to digest and can be quickly turned into energy. Some studies suggest MCTs may help with nutrient absorption and support gut bacteria in small amounts ❹.

However, because of the higher saturated fat content, it’s best to use coconut oil in moderation, especially if you're watching your heart health.

Related: The Best Coconut Oil Substitute and Other Alternatives

What is the Best Oil for Gut Health?

If you’re looking for the best oil for gut health, algae cooking oil is a smart choice. It’s full of omega-9 fats, especially oleic acid, which can help lower inflammation and keep the lining of your gut strong. A healthy gut lining is important for good digestion, a strong immune system, and feeling your best overall.

But algae oil isn’t just good for your gut — it’s also great for cooking due to its high smoke point, so you can use it for high-heat cooking like roasting, sautéing, or stir-frying without worrying about burning the oil or losing its health benefits.

Moreover, algae oil has a neutral flavor that makes it easy to use in all kinds of recipes — sweet or savory — without changing the taste of your food. It also mixes well with gut-boosting ingredients like garlic, onions, leafy greens, and fermented foods.

Another big plus? Algae oil is low in linoleic acid — a type of omega-6 fat that, when eaten in large amounts, may contribute to chronic inflammation in the body. Many common cooking oils are high in linoleic acid, but algae oil contains less than 3%, which makes it a more balanced option for people who want to support gut health and reduce inflammation through their diet.

Avoid These Cooking Oils for a Healthy Gut

While some oils can support your gut, others may do more harm than good, especially when used often or in large amounts. Here are some cooking oils to limit or avoid if you're trying to keep your gut healthy:

• Soybean oil – High in omega-6 fats, which can promote inflammation when not balanced with omega-3s.
• Corn oil – Often highly processed and rich in linoleic acid, which may disrupt gut balance over time.
• Canola oil – Although marketed as heart-healthy, it's usually refined and may contribute to inflammation.
• Vegetable oil blends – These often contain a mix of processed oils high in omega-6s and low in beneficial nutrients.

Swapping out inflammatory oils for healthier ones — such as algae, olive, or avocado — can be a simple way to protect your gut and feel your best.

Related: The Best and Worst Cooking Oils for an Anti-Inflammatory Diet

The Bottom Line

Your gut health is too important to overlook — and the cooking oil you choose can make a real difference.

While olive, avocado, and even small amounts of coconut oil offer solid benefits, chef-grade algae cooking oil from Algae Cooking Club offers an impressive combination of health perks and everyday versatility. Whether you’re sautéing veggies, roasting chicken, or blending a salad dressing, algae oil makes it simple to support your gut with every bite!