Ghee, a type of clarified butter that has its origins in India, is considered a highly beneficial fat due to its various health benefits. However, like all foods, it should be consumed in moderation, as it can have side effects if overconsumed.

Potential Ghee Side Effects

Here are some possible side effects of ghee:

Digestive Issues

For individuals who typically follow a low fat diet or have certain digestive conditions, such as irritable bowel syndrome (IBS) or gallbladder issues, consuming too much ghee (or any other fat) can cause digestive discomfort like bloating, diarrhea, or stomach cramps.

However, ghee is actually known for its ability to improve digestion and support gut health. This is due to its high level of butyrate, a short-chain fatty acid that helps aid in digestion by increasing the absorption of nutrients and promoting good bacteria in the stomach. Ghee also has a high concentration of medium-chain fatty acids, which can provide your body with the energy it needs.

Allergic Reactions

Although ghee is largely free of milk solids, such as lactose (a milk sugar) and whey and casein (milk proteins), some individuals with dairy sensitivities may still experience allergic reactions. People with a milk allergy or severe lactose intolerance should be cautious.

Heart Health Concerns

Some heart patients may be concerned about ghee, especially if they have elevated cholesterol levels. However, ghee, in moderation, can help lower your chances of heart disease as it has high concentrations of monounsaturated omega-3s. These healthful fatty acids support a healthy heart and blood vessels. 

However, it is important to note that the quality of your ghee matters. Premium ghee, like Ghruta ghee, has a unique lipid profile when compared to ghee. The lipids are purified, allowing them to interact more effectively with the body. This allows for Ghruta to potentially reduce cholesterol levels in the body.

To experience the most health benefits and least side effects, you'll want to find high quality ghee. This is determined by the following factors:

1. Cow nourishment - Having organic certification is better than non-organic, but the best ghee comes from free-range, grass-fed cows because the cows are healthier and produce healthier milk
2. Fermentation - Some ghees (like Ayurvedic Ghruta ghee) use a fermentation process at the beginning of production to culture the raw milk. This step enhances the ghee with more medicinal benefits.
3. Type of cow - Some ghees are only made from specific Indian cow breeds like Gir Cows or Desi cows. These cows produce A2 milk instead of A1 milk. A2 milk lacks certain beta casein proteins that are difficult to digest making this type of milk more gut friendly. In addition, these cows are believed to be holy and offer spiritual benefits. 

Ayurvedic Contraindications with Ghee

According to Ayurveda, in small to moderate doses, ghee is known to be helpful and suitable for all people. However, as an unctuous and oily substance, it can increase the qualities of Kapha dosha (heaviness, lethargy, etc.). Therefore, people with excess Kapha should limit the use of ghee. Ayurveda also warns against the use of ghee if one is struggling with excess toxicity. 

Overall, ghee is safe and beneficial for people of almost every age — including children. And when taken in moderation, consuming ghee may help boost various aspects of your health.  

For even more benefits, be sure to see a premium ghee, like Ghruta. Visit PIOR Living’s online shop to learn more or try it for yourself.