Irritable bowel syndrome (IBS) is a common disorder affecting the large intestine that can cause abdominal pain, bloating, gas, diarrhea, and constipation. IBS is a chronic condition that affects around 11% of the global population. While there is no known cure for IBS, diet and lifestyle changes can often help manage symptoms. One diet change that is sometimes recommended is increasing intake of extra virgin olive oil (EVOO). But is EVOO actually beneficial for people with IBS?
What is IBS?
IBS is classified as a functional gastrointestinal disorder, meaning there is no structural damage to the intestines but the bowel does not function properly. The exact causes of IBS are unknown but may involve:
- Abnormal gut motility and contractions
- Increased sensitivity to pain in the intestines
- Changes in gut microbiome
- Food sensitivities
- Stress and anxiety
- Low-grade inflammation
Symptoms of IBS can vary widely between individuals but often include:
- Abdominal pain and cramps
- Bloating and gas
- Diarrhea
- Constipation
- Alternating diarrhea and constipation
- Mucus in stool
- Feeling like bowels aren’t completely emptied
- Fatigue
While uncomfortable and disruptive to daily life, IBS does not cause permanent damage to the colon or lead to serious diseases like cancer. However, the chronic symptoms can negatively impact quality of life.
What is Extra Virgin Olive Oil?
Extra virgin olive oil (EVOO) is a type of olive oil made by pressing whole olives. It is called “extra virgin” because it is the highest quality and least processed olive oil available. EVOO has the following characteristics:
- Made from the first cold pressing of olives, without heat or chemicals
- Has perfect flavor and aroma and meets very low acidity levels
- Unrefined and contains powerful antioxidants like polyphenols
- Has a bold, pungent olive flavor
EVOO provides many health benefits thanks to its antioxidants and anti-inflammatory compounds. However, it does have a low smoke point so is best used unheated, like drizzled over salads or bread.
Potential Benefits of EVOO for IBS
Research and anecdotal evidence suggest that incorporating extra virgin olive oil into an IBS-friendly diet may provide several benefits:
1. Reduces Inflammation
Low-grade inflammation of the gut lining is believed to play a role in IBS for some individuals. EVOO contains oleocanthal, a natural anti-inflammatory compound that acts similarly to ibuprofen. Consuming EVOO regularly may help reduce inflammation in the intestines.
2. Improves Bowel Motility
Studies indicate that EVOO can increase colonic motility, meaning it gets bowels moving and makes digestion more regular. This effect may help relieve constipation. The oil also relaxes intestinal muscles, which could ease painful spasms and cramping.
3. Provides Vitamin E
Vitamin E deficiency has been associated with worsened IBS symptoms. EVOO is an excellent source of vitamin E. Getting enough of this antioxidant vitamin may help manage symptoms.
4. Modifies Gut Bacteria
Imbalances in gut microbiome are common in those with IBS. The polyphenols in EVOO may help promote the growth of beneficial bacteria like bifidobacteria and lactobacilli. This modulation of gut flora could improve digestion.
5. Replaces Less Healthy Fats
Following a low FODMAP diet is a common nutrition approach for managing IBS. Replacing fats that are high FODMAP, like butter and vegetable oils, with EVOO can help reduce triggers while still providing healthy fats.
Potential Drawbacks of EVOO for IBS
While the potential benefits of EVOO for IBS seem promising, there are also some possible drawbacks to consider:
1. High in FODMAPs
Recent evidence indicates that olive oil is high in FODMAPs, types of carbohydrates that can exacerbate IBS symptoms. EVOO contains 0.03g of fructans per tablespoon, putting it above the low FODMAP threshold. Those sensitive to FODMAPs may find limiting olive oil improves symptoms.
2. Can Cause Diarrhea
The laxative effects of EVOO that help relieve constipation could also worsen diarrhea for some with IBS. Those prone to loose bowel movements may find reducing olive oil intake helps solidify stools.
3. Stimulates Gallbladder Contractions
EVOO contains compounds that increase gallbladder contractions. For those prone to gallbladder issues, this effect may exacerbate pain and cramping.
4. Not Ideal for Cooking
Due to its low smoke point, EVOO is not the best choice for cooking at medium-high or high heats. Exposure to heat can damage the oil and produce harmful compounds. Other oils like avocado or coconut oil may be better suited for cooking.
Tips for Incorporating EVOO Into an IBS Diet
When adding EVOO to your diet to potentially aid IBS symptoms, keep the following tips in mind:
- Start with 1 tablespoon per day and monitor effects
- Consume earlier in the day as it can stimulate the bowels
- Drizzle on salads, pasta, rice, toast, potatoes instead of cooking with it
- Choose a high-quality, pure EVOO
- Avoid EVOO if following a strict low FODMAP diet
- Eliminate EVOO if worsens diarrhea or pain symptoms
- Limit to 1-2 tablespoons daily as part of a healthy, balanced diet
Foods and Meals to Pair EVOO With for IBS
To maximize the benefits of EVOO for IBS while minimizing drawbacks, consume it as part of an overall gut-friendly diet. Try pairing it with:
- Salads with lettuce, cucumbers, carrots, IBS-friendly protein like chicken or salmon
- Gluten-free grains like quinoa, rice, oats
- Roasted vegetables like potatoes, zucchini, eggplant
- Soups like chicken noodle, vegetable, or minestrone
- Bruschetta on gluten-free bread
- Pasta with marinara sauce and protein
- Dip for crusty gluten-free bread
Sample 1 Day Meal Plan with EVOO for IBS
Here is a sample meal plan incorporating EVOO into an IBS-friendly diet:
| Meal | Foods |
|---|---|
| Breakfast | Gluten-free oats cooked with lactose-free milk, topped with blueberries, almonds, cinnamon and 1 tbsp EVOO |
| Lunch | Chopped salad with romaine, chicken, cucumbers, carrots and 1 tbsp EVOO lemon dressing |
| Snack | Rice cakes with 1 tsp EVOO and sliced avocado |
| Dinner | Broiled salmon, roasted potatoes and sautéed spinach with 1 tbsp EVOO |
Conclusion
Research indicates that incorporating extra virgin olive oil into an IBS-friendly diet may provide benefits like reducing inflammation, improving bowel motility, adding healthy fats, and promoting gut bacteria. However, EVOO is high in FODMAPs which can exacerbate symptoms for some with IBS. It may also worsen diarrhea or gallbladder pain in certain individuals.
Using EVOO in moderation by drizzling it over cooked foods and salads may help manage constipation dominant IBS. But eliminating EVOO may be beneficial for those with diarrhea-predominant symptoms or who are following a strict low FODMAP diet. Overall, EVOO can be a healthy addition to an IBS diet for many people as long as intake is limited to 1-2 tablespoons per day and effects are monitored. Pair it with gut-friendly foods like lean proteins, gluten-free grains, non-FODMAP fruits and vegetables.