CLAIM:
Eating one teaspoon of ghee daily on an empty stomach can reduce inflammation, improve digestion, and support hormone balance.
FACT:
Ghee contains bioactive components like butyric acid and other fatty acids that may support gut health and have anti-inflammatory effects, but most evidence comes from animal studies and mechanistic research. There is no strong human clinical evidence that one teaspoon of ghee daily can significantly reduce overall body inflammation or regulate hormones on its own, and experts recommend consuming it in moderation as part of a balanced diet rather than relying on it as a standalone solution.
Every day we hear of a new “superfood” that supposedly boosts health—if it was acai berries and goji berries at one point, it was quinoa and chia seeds at another. If your timeline was once all about the kale, it was all about spirulina and its benefits at another. Nowadays, one such "superfood" that often pops up on one's social media timelines is ghee.
In a viral reel posted by Dietitian Shweta J Panchal, who has close to four lakh followers on Instagram, she explains how incorporating ghee into your daily routine might impact gut health and inflammation.
In the reel, Panchal says, “If you want to reduce inflammation, start having one teaspoon of ghee daily on an empty stomach. It lubricates your intestine, stimulates peristalsis, improves nutrient absorption throughout the day, and even reduces bloating. Ghee is rich in butyrate, a short-chain fatty acid that literally heals your gut from within. Healthy gut equals lower inflammation.”
She adds, “Stable digestion and reduced inflammation directly help your sex hormones, insulin, and thyroid hormones. Many of our clients who’ve tried this come back saying they have more stable energy levels, reduced cravings, and their mood improves within a few days. One teaspoon is enough, don’t take a whole tablespoon. Avoid mixing it with tea or coffee, and wait at least 15–20 minutes before eating something else.”
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Does ghee help reduce inflammation?
Scientific research on ghee suggests that some of its bioactive components may have anti-inflammatory and gut-supporting properties, although most evidence comes from preclinical studies or mechanistic insights; human evidence remains limited.
A 2021 study in mice investigated the effects of ghee butter from bovine colostrum (GBBC) on acute pancreatitis, an inflammatory condition that causes severe tissue damage. The researchers found that oral administration of GBBC reduced inflammation in the pancreas and lungs, normalised pancreatic enzyme activity, and mitigated tissue damage. The study concluded that “administration of GBBC decreased MPO activity in the pancreas and lungs along with the microscopical severity of AP in mice,” highlighting the anti-inflammatory potential of this nutritional supplement. However, the authors note that these findings are limited to animal models and cannot be directly extrapolated to humans.
Expanding on the mechanisms behind gut health, a 2023 review emphasised the role of butyrate, a short-chain fatty acid found in ghee, in regulating inflammation. Butyrate “is a key energy source for colonocytes and is produced by the gut microbiota through fermentation of dietary fibre. It is a histone deacetylase inhibitor and also signals through three G-protein coupled receptors. Maintaining optimal butyrate levels improves gastrointestinal health in animal models by supporting colonocyte function, decreasing inflammation, maintaining the gut barrier, and promoting a healthy microbiome.” The review also notes that while animal studies are promising, “clinical efforts to increase butyrate levels in humans and reverse these negative outcomes have generated mixed results.”
A comprehensive review titled ‘Health benefits of ghee: Review of Ayurveda and modern science perspectives’ highlights additional ways ghee may influence immune and inflammatory responses. The review states, “Components of ghee, such as Butyric acid, help in producing killer T cells in the intestinal tract, and strengthen the immune system. Linolenic fatty acids (omega-3 fatty acids) have proven useful in the management of allergic, inflammatory and autoimmune diseases. A clinical trial indicated that administering 3 g/d CLAs to 25–50 year-old individuals had a considerable positive impact on their immune response.” The review also cautions that high ghee intake alongside a carbohydrate-rich diet may disrupt inflammatory homeostasis and impair glucose tolerance, showing that moderation is key.
A 2024 review further explored the role of ghee in bone and joint health, noting that “SCFAs in ghee can potentially improve joint lubrication and reduce inflammation. MCFAs and conjugated linoleic acid (CLA) exhibit anti-inflammatory properties, modulating cytokine production and oxidative stress pathways. Vitamins D and K2 in ghee can play potentially crucial roles in calcium metabolism and bone mineralisation, while vitamin A supports immune regulation and cartilage health.” The authors concluded that ghee, integrating traditional knowledge with modern research, may have complementary therapeutic potential for conditions such as osteoporosis and arthritis.
What experts recommend
Rajeshwari Panda, Head of the Dietetics Department at Medicover Hospital, Mumbai, said the claim that ghee reduces inflammation is partially true, but cautions against oversimplifying its role in overall health.
“Of course, we need more research on this. There are some studies that show ghee can be beneficial, but no single food is responsible for overall health,” she explained. According to Panda, factors such as food combinations, timing, quantity, and quality matter far more than isolating one ingredient.
Talking specifically about ghee, she noted that it contains butyric acid, which supports gut health. “It can help reduce gut inflammation at times, but there is no strong clinical evidence to say that ghee alone can control inflammation in the body,” she said. “One teaspoon of ghee is not going to take care of all inflammation. It can be a supportive element, but depending only on ghee will not work.”
Panda stressed that inflammation is influenced by multiple lifestyle and dietary factors. “There are many other foods that help reduce inflammation - fruits, vegetables, omega-3 fatty acids from nuts and oilseeds, and spices like turmeric and ginger. Physical activity, good sleep, and overall lifestyle are equally important in keeping inflammation in check,” she added.
She also pointed out that ghee has long been part of Indian diets and plays a nutritional role, especially for vegetarians. “Ghee is a by-product of milk and provides a good source of fat, which is essential for the absorption of fat-soluble vitamins like A, D, E, and K,” Panda said. However, she emphasised moderation. “Consuming one teaspoon daily is fine, but believing that just taking it first thing in the morning will solve health issues is not correct.”
According to her, traditional ways of consuming ghee remain relevant. “Adding ghee to roti or dal during meals is equally beneficial. It doesn’t have to be taken only on an empty stomach to be effective,” she concluded.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.