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Ghee, often referred to as liquid gold, is much more than a kitchen staple in Indian households. This ancient superfood holds immense value, especially when it comes to maintaining a healthy gut. In my experience as a gastroenterologist, I’ve seen how simple additions like ghee can positively impact digestion. Let’s explore how ghee and gut health are deeply connected—and how you can benefit from it.
What is Ghee?
Ghee is a clarified form of butter made by simmering unsalted butter until the water content evaporates and the milk solids separate. What remains is a pure, golden fat rich in nutrients and flavor. Unlike butter, ghee contains minimal lactose and casein, making it suitable even for those with mild dairy sensitivities or lactose intolerance.
You can read more on natural digestive remedies here .
Ghee vs. Butter: What’s the Difference?
Both are dairy-based, but their preparation and health benefits differ significantly. Ghee has a higher smoke point , making it safer for cooking at high temperatures. It’s also packed with fat-soluble vitamins (A, D, E, K) and conjugated linoleic acid (CLA) , which may support heart and gut health.
For more on good fats and liver health, visit healthy liver diet insights .
Is Ghee Safe for Lactose Intolerant Individuals?
Yes. The ghee-making process removes most lactose and casein, making it easily digestible for those who usually struggle with dairy. In fact, many of my patients with IBS or lactose intolerance tolerate ghee quite well.
Ghee’s Nutritional Benefits
One tablespoon of ghee contains around:
- 120–130 calories
- 14g of fat (including healthy saturated and monounsaturated fats)
- Fat-soluble vitamins – A, D, E, and K
Its nutrient profile makes it an excellent addition to balanced diets, especially when consumed in moderation.
Ghee and Gut Health: Why It Works
1. Rich in Butyric Acid
Ghee is one of the best dietary sources of butyric acid , a short-chain fatty acid that strengthens the gut lining and supports colon health. It plays a vital role in reducing inflammation and encouraging healthy digestion.
2. Supports the Gut Microbiome
A balanced gut microbiome is essential for digestion and immunity. Ghee provides nourishment to the good bacteria in your gut, enhancing microbial diversity and reducing gastrointestinal distress like bloating or gas.
I often recommend ghee as part of a gut-healing regimen, especially for those with conditions like gastritis .
How to Incorporate Ghee into Your Diet
- Add a teaspoon of ghee to your morning dal or khichdi
- Use it to sauté vegetables or roast root vegetables
- Mix into warm milk at bedtime for improved gut motility
- Use it as a healthy alternative to butter for cooking or baking
Looking for more dietary tips for IBS ? This resource can help guide your choices.
Ayurvedic Wisdom & Ghee
In Ayurveda, ghee is considered sattvic —pure, healing, and energy-giving. It’s used in cleansing therapies like Panchakarma and is believed to improve memory, immunity, and even fertility.
When to Be Cautious
Though ghee is nutrient-rich, it’s also calorie-dense. Individuals with high cholesterol or specific heart conditions should consult a doctor. I usually advise my patients to stick to 1–2 teaspoons per day , unless otherwise recommended.
Explore more on dietary guidance for acid reflux .
Final Thoughts
When it comes to ghee and gut health , this ancient superfood lives up to the hype. From healing the intestinal lining to supporting good bacteria, ghee can be a simple yet powerful addition to your digestive health routine.
As always, consult your gastroenterologist if you have existing health conditions or are unsure about incorporating new dietary fats into your routine. For personalized guidance, feel free to book an online consultation .
FAQs
Q: Can I take ghee every day for digestion?
Yes, 1–2 teaspoons daily can support gut health when paired with a balanced diet.
Q: Is ghee safe for people with IBS?
In most cases, yes. Ghee is low in FODMAPs and often well-tolerated by those with IBS.
Q: Does ghee cause weight gain?
Like all fats, ghee is calorie-dense. Enjoy it in moderation to avoid excess calorie intake.
Dr. Nivedita Pandey
Dr Nivedita Pandey is a Gastroenterologist in Delhi, Trained in the U.S and provides pre transplant evaluation as well as post-liver transplant care. She is compassionate and caring and is most well known for being a patient listener and spending ample time with patients.
