There are so many oils in the market. While incorporating certain oils into a balanced diet can be beneficial for digestive health. But we really don’t know much about. Today I am gonna talk about best top 5 oils for our gut health.

Peppermint Oil
Peppermint oil is often used to relieve irritable bowel syndrome (IBS) symptoms and indigestion. It works as an antispasmodic; it has a calming effect on the muscles of the gastrointestinal tract and can help reduce symptoms like bloating, stomach cramps, and abdominal discomfort.
Meta-analysis study over 16 clinical trials with over 600 patients of IBS and recurrent abdominal pain (1). Peppermint oil shows “overall success” in 58% of averages. Adverse effects reported are mild. It may be the treatment of first choice in IBS patients with non-serious constipation or diarrhea (2). The capsule type of peppermint oil is available by prescription in a pharmacy.

Coconut Oil
You can find coconut oil in milk, cream, and oil type product. Not like most oil, coconut oil contains medium-chain triglycerides (MCTs), which are much more metabolized than long-chain ones. It is easily digestible and provides a quick energy source in the liver directly as a high-calorie and high-fat food. 
Coconut oil also has antimicrobial properties that may help support a healthy gut microbiome. Lauric acid in coconut oil is a fatty acid and monolaurin that can keep the intestine against enveloped viruses and various bacteria. Lauric acid might be useful to protect against microbial infection and control the balance and distribution of bacteria in human gut (3). It not only inhibits harmful bacteria but leads to increases in good microbiotas, like Lactobacillus and Bifidobacterium. 
This natural oil is very much soluble in water due to its short-chain forms. And its velvet-like texture coats and soothes all the way from your mouth to your gut. It creates a barrier to improve immunity and overall health. It also soften skin and hair, and hydrates and moisturizes your cuticles and nails.

Flaxseed Oil
Flaxseed oil is a good source of unsaturated fatty acids such as omega-3, rich dietary fiber, and lignan. The omega-3 fatty acids, specifically alpha-linolenic acid (ALA), have anti-inflammatory properties. It is beneficial for overall gut health and can help reduce inflammation in the digestive tract. Some studies suggest that flaxseed oil can help inflammatory bowel disease (IBD) patients. In a clinical trial, a total of 75 men and women with mild-to-moderate IBD participated; both flaxseed and flaxseed oil showed attenuated inflammatory markers, disease severity, and even blood pressure (4). Inflammatory indicators showed a reduction in the serum levels of interferon-r and interleukin-6 and an increase in TGF-beta. Flaxseed oil possesses anti-inflammatory, antibacterial, and antispasmodic action through multiple pathways and thus offers promising potential to be developed for IBD (5).
Omega-3 also improves the integrity and function of the intestinal barrier, which is crucial for preventing the leakage of harmful substances from the gut into the bloodstream. Flaxseed oil may have prebiotic effects. As prebiotics, substances promote the growth and activity of beneficial bacteria in the gut, contributing to a healthy gut microbiome.

Ginger Oil
Ginger has long been used for its digestive benefits. Ginger oil, like flaxseed oil, may reduce symptoms of IBD, especially ulcerative colitis (UC). Ginger has been studied for this; 46 patients with UC randomly consumed 2000 mg/day of ginger for 12 weeks (6). Ginger reduced bad aldehyde significantly after 6 weeks, and the scores of severity of disease activity was improved in ginger group. There is a need to study ginger oil or extract for a firm conclusion. Still, ginger oil, derived from the root of the ginger plant, may reduce inflammation and alleviate symptoms of indigestion.

Avocado Oil
Avocado oil is high in monounsaturated fats and contains vitamin E, which has antioxidant properties. It can be a good choice for promoting a healthy digestive system. The avocado treatment increased amount of good bacteria, such as Faecalibacterium, Lachnospira, and Alistipes. It helps the composition and metabolic functions of the intestinal microbiota. (7). 
Avocado oil can manage obesity and inflammation in the bowels. An animal study of avocado oil-rich cheese shows the capability of modulating the metabolism of fat cells and reducing inflammatory cytokine production (8). 

Individual responses to oils can vary, and dietary choices should be made based on overall health, existing medical conditions, and personal preferences. If you have specific digestive concerns or conditions, it’s advisable to consult with a healthcare professional than start oils.

References
1) H.-G. Grigoleit, P. Grigoleit. Peppermint oil in irritable bowel syndrome. Phytomedicine Volume 12, Issue 8, 2 August 2005, Pages 601-606
2) Alexander C Ford, clinical fellow1, Nicholas J Talley, professor of medicine2, Brennan M R Spiegel, assistant professor of medicine3, Amy E Foxx-Orenstein, associate professor of medicine4, Lawrence Schiller, clinical professor5, Eamonn M M Quigley, professor of medicine and human physiology6, Paul Moayyedi, professor of gastroenterology1. Effect of fibre, antispasmodics, and peppermint oil in the treatment of irritable bowel syndrome: systematic review and meta-analysis. BMJ 2008; 337 
3) Miki Matsue,1 Yumiko Mori,1 Satoshi Nagase,1 Yuta Sugiyama,2 Rika Hirano,2 Kazuhiro Ogai,3 Kohei Ogura,4 Shin Kurihara,2 and Shigefumi Okamoto1. Measuring the Antimicrobial Activity of Lauric Acid against Various Bacteria in Human Gut Microbiota Using a New Method. Cell Transplant. 2019 Dec; 28(12): 1528–1541.
4) Nava Morshedzadeh a, Shabnam Shahrokh b, Hamid Asadzadeh Aghdaei b, Mohamad Amin Pourhoseingholi b, Vahid Chaleshi b, Azita Hekmatdoost a, Soheila Karimi c, Mohammad Reza Zali b, Parvin Mirmiran a c. Effects of flaxseed and flaxseed oil supplement on serum levels of inflammatory markers, metabolic parameters and severity of disease in patients with ulcerative colitis. Complementary Therapies in Medicine Volume 46, October 2019, Pages 36-43.
5) Amber Hanif Palla, Anwar-ul-Hassan Gilani, Samra Bashir,4 and Najeeb Ur Rehman5. Multiple Mechanisms of Flaxseed: Effectiveness in Inflammatory Bowel Disease. Evidence-Based Complementary and Alternative Medicine. 2020
6) Mehrnaz Nikkhah-Bodaghi a, Iradj Maleki b, Shahram Agah c, Azita Hekmatdoost a. Zingiber officinale and oxidative stress in patients with ulcerative colitis: A randomized, placebo-controlled, clinical trial. Complementary Therapies in Medicine Volume 43, April 2019, Pages 1-6.
7) Sharon V Thompson, Melisa A Bailey, Andrew M Taylor, Jennifer L Kaczmarek, Annemarie R Mysonhimer, Caitlyn G Edwards, Ginger E Reeser, Nicholas A Burd, Naiman A Khan, and Hannah D Holscher. Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial. J Nutr. 2021 Apr; 151(4): 753–762.
8) Manuela Machado 1, Eduardo M Costa 1, Sara Silva 1, Luís M Rodriguez-Alcalá 1, Ana Maria Gomes 1, Manuela Pintado 1. Understanding the Anti-Obesity Potential of an Avocado Oil-Rich Cheese through an In Vitro Co-Culture Intestine Cell Model. Molecules. 2023 Aug 7;28(15):5923. 

Best oils for your gut
Peppermint oil is often used to relieve IBS symptoms and indigestion. As an antispasmodic, peppermint oil calms the GI tract muscles and reduces discomfort in the belly.
Coconut oil contains medium-chain triglycerides. Easily digestible and provides a quick energy source in the liver. Helps healthy gut microbiota settle in the intestine. Coconut oil’s velvet-like texture coats all the way from your mouth to your gut to improve immunity and overall gut health.
Flaxseed oil possesses anti-inflammatory, antibacterial, and antispasmodic action. It is a good source of omega-3, rich dietary fiber, and lignan. Those are beneficial for overall gut health and can help reduce inflammation in the digestive tract.
Ginger oil has long been used for its digestive benefits. Ginger oil may reduce inflammation and alleviate symptoms of indigestion and other bowel problems.
Avocado oil is high in monounsaturated fats and contains vitamin E. can increase good bacteria. manage obesity and inflammation in the bowels.