How Mustard Oil Can Aid Digestion and Support Gut Health?

Known for its therapeutic and culinary uses, mustard oil has been used traditionally in South Asian kitchens for decades. Mustard oil is considered one of the healthiest oils on earth and has significant amounts of monounsaturated, omega-3, and polyunsaturated fatty acids. 

With its intense aroma and fiery kick, mustard oil’s culinary prowess boasts a long history of use in traditional medicine, particularly for its potential digestive and gut-supporting benefits. 

In this blog, we have elaborated on the science behind using mustard oil for digestion and explored the truth about mustard oil’s impact on your gut health.

Nutritional Facts of Mustard Oil

According to the United States Department of Agriculture, 1 tablespoon of mustard oil contains:

• Calories: 124
• Fat: 14g
• Fiber: 0g
• Carbohydrates: 0g
• Sodium: 0mg
• Sugars: 0g
• Protein: 0g

The nutritional value of 100g of mustard oil is as follows:

• Energy: 884 kcal
• Total monounsaturated fatty acid: 59.2 g
• Total saturated fatty acid: 11.6 g
• Total lipid content: 100 g
• Total polyunsaturated fatty acid: 21.2 g
• Linoleic acid: 15.3 g
• Gamma Linoleic acid: 5.9 g

How does mustard oil help in digestion?

1. Stimulating Digestive Juices: Mustard oil contains compounds like allyl isothiocyanate, which may stimulate the secretion of digestive enzymes and bile. These digestive juices help break down food more efficiently, easing digestion and preventing bloating and constipation.

2. Gut Motility: Studies suggest that mustard oil might improve food movements through the digestive tract, thereby minimising the risk of constipation and promoting regularity.

Will mustard oil aid in gut health?

1. Antimicrobial Properties: Mustard oil exhibits some antimicrobial properties, which might help combat harmful bacteria in the gut. However, more research is needed to understand the impact on gut microbiota and its long-term implications.

2. Anti-inflammatory Potential: Some studies suggest that mustard oil possesses anti-inflammatory properties, which could benefit individuals with inflammatory bowel diseases. However, further research is needed to confirm these findings and understand the mechanisms involved.

Types of Mustard Oil

There are two main types of mustard oil: intense and refined. The spicy variety, commonly used in South Asian cooking, contains erucic acid, which can be harmful in high doses. The refined variety, often used in Western countries, has significantly lower erucic acid content and is generally considered safe for consumption.

How To Make Mustard Oil At Home?

Known for its medicinal properties, mustard oil is usually brought from the market. But, nowadays, many people prefer to make mustard oil at home. Here is the process of preparing mustard oil at home:

• Drying – It is essential to eliminate the water from the seeds to avoid deterioration of the oil extraction process. Hence, it should be dried in the sun.
• Cleaning – After drying, mustard seeds are cleaned to remove the dirt and foreign elements so the oil can be pure.
• Heating – The next step involves heating the mustard seeds before the oil-pressing process begins. This heating procedure serves to enhance the overall yield quantity. It also boosts the protein content in the by-product seed cake, which is utilised in the production of animal feeds.
• Extraction – Mustard seeds are well prepared and fed into the mustard oil press machine. The seeds undergo crushing and pressing for at least one hour, or even longer if necessary, to yield around 26 percent oil. The crushing and pressing process is then extended to ensure the extraction of all the oil from the seed cake.
• Purification – The final step involves the filtration of extracted oil that removes impurities from the oil before it is bottled and stored. Edible oil refining is recommended to produce high-end or high-quality mustard oil.

Precautions to take before adding mustard oil to your diet

Even refined mustard oil should be consumed in moderation due to its high monounsaturated fatty acid content. Excessive intake can make you gain weight and lead to other health concerns.

If you have any underlying health conditions or concerns, consult your doctor before incorporating mustard oil into your diet.

Conclusion

While mustard oil might offer some potential benefits for digestion and gut health, more research is needed to understand its impact and long-term effects fully. Choosing the right mustard oil, consuming it in moderation, and prioritising a balanced diet and healthy lifestyle are crucial for optimal gut health.

Incorporate a variety of fibre-rich fruits, vegetables, and whole grains into your diet to nourish your gut microbiome. Stay hydrated by drinking plenty of water throughout the day. Manage stress through yoga, meditation, or other relaxation techniques.

By making well-informed choices and prioritising a holistic approach, you can nurture your gut health and reap its benefits for overall well-being.

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