Since my recent trip to Italy, I have had olive oil on the brain. Olive oil has long been a cornerstone of the Mediterranean diet, often hailed as “liquid gold” for its rich flavor and remarkable health benefits. For me, it’s more than just a kitchen staple, it’s been a game-changer in my wellness journey. After my diagnosis of Ulcerative Colitis, I dove into research and discovered the incredible benefits of high-quality olive oil for supporting gut health and reducing inflammation. In this blog, I’ll share why high-quality olive oil is worth the investment, how it’s helped me manage my condition (including my morning ritual of taking a shot on an empty stomach), what to look for when choosing the best olive oil, and the best ways to use it in your daily life.
Why High-Quality Olive Oil Matters to Me
High-quality olive oil, especially extra virgin olive oil (EVOO), is packed with nutrients and compounds that promote overall health. When I first learned about its benefits, I was amazed at how something so simple could make such a difference. Here’s why it’s become a staple in my kitchen:
Gut Health Support: As I’ll share below, olive oil has been a key part of supporting my gut health, especially through my morning shot routine, helping me feel more balanced and nourished.
Rich in Antioxidants: EVOO is loaded with polyphenols and vitamin E, which fight oxidative stress and inflammation. These antioxidants may lower the risk of chronic diseases like heart disease and cancer, which gives me peace of mind as I navigate my health.
Heart Health: The monounsaturated fats, like oleic acid, in olive oil are linked to better cholesterol levels and a reduced risk of cardiovascular disease, something I prioritize to keep my body strong.
Anti-Inflammatory Properties: Compounds like oleocanthal in EVOO have anti-inflammatory effects similar to ibuprofen. For someone like me with Ulcerative Colitis, this natural anti-inflammatory boost has been a lifesaver in managing flare-ups.
How Olive Oil Supports Gut Health
After my Ulcerative Colitis diagnosis, I read about how high-quality olive oil could support gut health and reduce inflammation, and I’ve experienced these benefits firsthand, particularly since starting my morning olive oil shot. The gut microbiome, those trillions of microorganisms in your digestive tract, plays a huge role in digestion, immunity, and even mental health. Here’s how olive oil has helped me and can support you too:
- Promotes Beneficial Bacteria: The polyphenols in EVOO act as prebiotics, feeding beneficial gut bacteria like Lactobacillus and Bifidobacterium. Since incorporating EVOO into my diet, especially with a daily morning shot, I’ve noticed better digestion and fewer gut flare-ups.
- Reduces Inflammation: Chronic gut inflammation is a hallmark of conditions like Ulcerative Colitis. The anti-inflammatory compounds in olive oil have helped soothe my gut lining, making flare-ups less intense and more manageable. Taking a shot of EVOO on an empty stomach first thing in the morning seems to amplify this effect by coating my digestive tract and calming inflammation before I eat.
- Improves Nutrient Absorption: The healthy fats in olive oil enhance the absorption of fat-soluble vitamins (A, D, E, and K) from other foods. This has been a game-changer for ensuring my body gets the nutrients it needs, especially during flare-ups.
- Supports Gut Barrier Function: Olive oil’s antioxidants may strengthen the gut barrier, preventing harmful substances from leaking into the bloodstream, a key concern for anyone with gut issues like mine.
- Morning Shot Benefits: Taking a tablespoon of high-quality EVOO on an empty stomach each morning has become a ritual that sets my day up for success. This practice lubricates the digestive tract, stimulates bile production to aid digestion, and delivers a concentrated dose of anti-inflammatory polyphenols before food can dilute their effects. It’s also helped with gentle detoxification and improved bowel regularity.
Choosing the Best Olive Oil
Not all olive oils are created equal, and I learned this the hard way after trying a few lackluster bottles. To get the most health benefits and flavor, especially for my morning shot, I look for these qualities when choosing high-quality olive oil:
- Opt for Extra Virgin Olive Oil (EVOO): EVOO is the least processed type, retaining the highest levels of antioxidants and nutrients. I steer clear of “light” or “refined” olive oils, which lose those beneficial compounds during processing.
- Check for a Harvest Date: Freshness is everything. I always look for a harvest date on the bottle, ideally within the last 18 months, as olive oil’s potency fades over time.
- Look for Certifications: Labels like DOP (Protected Designation of Origin), PDO, or organic certifications give me confidence in the oil’s quality and authenticity. Third-party certifications from the International Olive Council (IOC) are also a great sign.
- Dark Glass or Tin Containers: Olive oil degrades when exposed to light and air. I choose oils packaged in dark glass bottles or tins to protect those precious nutrients.
- Taste and Smell: High-quality EVOO should have a fresh, grassy, or fruity aroma and a peppery or slightly bitter taste—perfect for that morning shot. If it smells rancid or tastes flat, it’s likely low quality or past its prime.
- Single-Origin Oils: I prefer oils from a single region or estate, as they’re less likely to be adulterated with lower-grade oils, ensuring I’m getting the real deal for my health routine.
Best Ways to Use High-Quality Olive Oil
Incorporating olive oil into my diet has been both a joy and a health boost. Here are my favorite ways to use high-quality olive oil to maximize its flavor and benefits:
- Morning Shot on an Empty Stomach: Each morning, I take a tablespoon of EVOO straight from the bottle before eating or drinking anything else. It’s a quick, simple way to kickstart my digestion, reduce inflammation, and support my gut health. I follow this by drinking my warm water and lemon.
- Drizzle Over Dishes: I love drizzling EVOO over salads, soups, roasted vegetables, or grilled fish to preserve its nutrients and add a burst of flavor. I avoid high-heat cooking to keep those polyphenols intact.
- Salad Dressings: My go-to dressing is a mix of 3 parts EVOO, 1 part balsamic vinegar or lemon juice, a pinch of salt, and fresh herbs. It’s simple, delicious, and gut-friendly.
- Dipping Oil: For a cozy night in, I serve EVOO with fresh sourdough bread, a sprinkle of sea salt, and herbs like rosemary or thyme. It’s a Mediterranean-inspired treat that never fails to hit the spot.
- Low-Heat Cooking: EVOO has a smoke point of around 375°F (190°C), so I use it for sautéing or roasting at low to medium temperatures. For high-heat cooking like frying, I opt for a more stable oil like avocado oil.
- Smoothies or Beverages: If I’m not taking my morning shot, I sometimes add a teaspoon of EVOO to my morning smoothie for a nutrient boost. It’s a trick I picked up to support my gut health without overpowering the flavor.
- Marinades and Sauces: EVOO is my base for marinades for chicken or fish, and it shines in sauces like pesto or aioli, adding both flavor and nutrition.
Tips for Storing Olive Oil
To keep my olive oil fresh and effective, especially for my daily morning shot, I follow these simple storage tips:
- Store it in a cool, dark place away from heat sources like my stove.
- Keep the bottle tightly sealed to prevent oxidation.
- Use within 6–12 months of opening for the best flavor and health benefits.
Final Thoughts on EVOO
High-quality extra virgin olive oil has been a cornerstone of my journey with Ulcerative Colitis, helping me manage inflammation and support my gut health in a natural, delicious way. My morning ritual of taking a shot of EVOO on an empty stomach has been a simple yet powerful addition, soothing my digestive system and setting a positive tone for the day. By choosing a fresh, authentic EVOO and using it in ways that preserve its nutrients, I’ve found a tool to elevate both my meals and my well-being. Whether you’re taking a morning shot, drizzling it over a salad, or using it in a marinade, this liquid gold can transform your kitchen and your health. Look for certifications, check harvest dates, and savor the flavor to ensure you’re getting the best olive oil possible. Here’s to nourishing our bodies, one drizzle or shot at a time!
