Drinking Olive Oil: Benefits, Risks, and What You Need to Know

Olive oil has been celebrated for centuries as a cornerstone of Mediterranean cuisine and wellness. While most people drizzle it over salads or use it for cooking, a growing trend involves drinking olive oil straight for enhanced health benefits.

But is drinking olive oil actually good for you? This comprehensive guide examines the science behind this practice, exploring potential benefits, risks, and whether it’s worth incorporating into your daily routine.

Understanding Olive Oil: A Nutritional Powerhouse

Olive oil, especially extra virgin olive oil (EVOO), is extracted from pressed olives and contains a remarkable nutritional profile. It’s composed primarily of monounsaturated fatty acids (MUFAs), particularly oleic acid, which accounts for approximately 73% of its total oil content.

Beyond healthy fats, olive oil contains:

• Polyphenols: Powerful antioxidants that combat oxidative stress
• Vitamin E: Essential for immune function and skin health
• Vitamin K: Important for blood clotting and bone metabolism
• Oleocanthal: A compound with anti-inflammatory properties similar to ibuprofen

Each tablespoon (approximately 14 grams) of olive oil provides about 119 calories and 13.5 grams of fat, with minimal saturated fat content.

Why People Drink Olive Oil

The practice of drinking olive oil isn’t new. Traditional Mediterranean cultures have consumed olive oil on an empty stomach for generations, believing it offers various health advantages.

Common reasons people drink olive oil include:

• Supporting digestive health and regularity
• Boosting cardiovascular function
• Enhancing nutrient absorption
• Promoting skin health from within
• Supporting weight management efforts
• Reducing inflammation throughout the body

While anecdotal evidence abounds, it’s essential to examine what scientific research actually reveals about these claims.

Potential Health Benefits of Drinking Olive Oil

Cardiovascular Health Support

One of the most well-documented benefits of olive oil consumption relates to heart health. Research indicates that diets rich in olive oil may significantly reduce the risk of cardiovascular disease.

The oleic acid in olive oil can help lower LDL (bad) cholesterol while maintaining or increasing HDL (good) cholesterol levels. The Food and Drug Administration (FDA) recognizes that consuming about 1.5 tablespoons of olive oil daily, when replacing saturated fats, may reduce coronary heart disease risk.

Large-scale studies, including research on Mediterranean diet patterns, have demonstrated that regular olive oil consumption correlates with reduced rates of heart attacks, strokes, and cardiovascular mortality.

Digestive Health and Constipation Relief

Drinking olive oil may offer benefits for those struggling with digestive issues, particularly constipation. Olive oil acts as a natural lubricant in the digestive system, potentially helping to soften stools and promote regular bowel movements.

Clinical research has shown that consuming approximately one teaspoon of olive oil daily can be as effective as mineral oil for relieving constipation, particularly in older adults or individuals undergoing certain medical treatments like hemodialysis.

The oil may also stimulate bile production, which aids in fat digestion and overall digestive function.

Anti-Inflammatory Properties

Chronic inflammation underlies many serious health conditions, including heart disease, diabetes, arthritis, and certain cancers. Olive oil contains several compounds with potent anti-inflammatory effects.

Oleocanthal, a phenolic compound found in extra virgin olive oil, has been shown to work similarly to non-steroidal anti-inflammatory drugs. Regular consumption of olive oil rich in these compounds may help reduce inflammatory markers in the body.

Blood Sugar Management

For individuals concerned about blood sugar levels or managing type 2 diabetes, olive oil may offer supportive benefits. Research suggests that olive oil, particularly extra virgin varieties, can improve glycemic control and insulin sensitivity.

The monounsaturated fats in olive oil appear to have a favorable effect on blood sugar regulation compared to diets high in saturated fats or refined carbohydrates.

Bone Health Support

Emerging research indicates that olive oil consumption may support bone health and density. Studies have found that individuals who consume higher amounts of olive oil tend to have better bone mineral density, potentially reducing the risk of osteoporosis.

The polyphenols in olive oil may help reduce bone loss and support the formation of new bone tissue.

Nutrient Absorption Enhancement

Many essential vitamins, including vitamins A, D, E, and K, are fat-soluble, meaning they require dietary fat for optimal absorption. Drinking olive oil can facilitate the absorption of these nutrients from other foods you consume.

Olive oil also enhances the bioavailability of carotenoids found in vegetables, allowing your body to better utilize these beneficial antioxidants.

Potential Risks and Considerations

High Caloric Density

The primary concern with drinking olive oil is its high calorie content. At 119 calories per tablespoon, consuming olive oil in excess can quickly add significant calories to your diet.

If these additional calories aren’t accounted for by reducing intake elsewhere or increasing physical activity, weight gain may result. This is particularly important to consider if you’re working toward weight loss goals.

Digestive Discomfort

Some individuals may experience digestive side effects when drinking olive oil, especially in larger quantities or when first starting this practice. Potential issues include:

• Nausea or upset stomach
• Diarrhea or loose stools
• Abdominal cramping
• General digestive discomfort

Starting with small amounts and gradually increasing can help minimize these effects.

Displacement of Nutritious Foods

While olive oil offers health benefits, it’s not a complete food. Drinking significant amounts of olive oil could displace more nutrient-dense whole foods like vegetables, fruits, whole grains, and lean proteins from your diet.

A balanced approach that incorporates olive oil alongside a variety of whole foods typically provides the most comprehensive nutritional benefits.

Quality and Purity Concerns

Not all olive oils are created equal. The market contains many adulterated or mislabeled products. For maximum benefits, choose high-quality, certified extra virgin olive oil from reputable sources.

Look for oils in dark glass bottles with recent harvest dates and third-party certifications when possible.

Rare Allergic Reactions

Though uncommon, some individuals may have allergic reactions to olive oil or olive pollen. Those with known olive allergies should avoid consuming olive oil. Additionally, olive oil can cause contact dermatitis in sensitive individuals.

How to Drink Olive Oil Safely

Recommended Dosage

If you decide to try drinking olive oil, moderation is key. Most health experts suggest:

• Beginners: Start with 1/2 to 1 teaspoon daily
• General wellness: 1-2 tablespoons daily
• Maximum: No more than 2 tablespoons daily for most people

Always account for these calories within your total daily intake to avoid unintended weight gain.

Best Time to Drink Olive Oil

Many advocates recommend drinking olive oil first thing in the morning on an empty stomach, believing this maximizes absorption and digestive benefits. However, there’s limited scientific evidence supporting optimal timing.

You might also consider:

• Before meals to promote satiety
• With meals to enhance nutrient absorption
• Before bedtime for digestive support overnight

Experiment to find what works best for your body and routine.

How to Make It More Palatable

If you find the taste or texture of plain olive oil unpleasant, try these methods:

• Mix it with fresh lemon juice
• Add a small amount to a smoothie
• Combine with a teaspoon of honey
• Use it as a base for a morning wellness shot with ginger or turmeric
• Choose a milder-tasting olive oil variety

Drinking vs. Cooking with Olive Oil

An important question remains: Is drinking olive oil superior to using it in cooking or on food?

Currently, scientific evidence doesn’t clearly demonstrate that drinking olive oil provides advantages over other consumption methods. In fact, consuming olive oil with food may offer certain benefits:

• Enhanced absorption of fat-soluble vitamins from vegetables
• Increased bioavailability of antioxidants like lycopene in tomatoes
• Better integration into a balanced meal pattern
• More enjoyable and sustainable for long-term adherence

The extensive research supporting olive oil’s health benefits primarily examines it as part of a Mediterranean-style diet, not as a standalone beverage.

Who Should Consider Drinking Olive Oil?

Drinking olive oil may be particularly beneficial for:

• Individuals with chronic constipation seeking natural relief
• People looking to increase their intake of healthy fats
• Those following Mediterranean or heart-healthy diet patterns
• Individuals who have difficulty consuming adequate fats through food alone

Who Should Avoid or Be Cautious?

Certain individuals should exercise caution or avoid drinking olive oil:

• People with gallbladder disease or who have had their gallbladder removed
• Individuals with olive allergies
• Those with sensitive digestive systems or inflammatory bowel conditions
• People actively trying to reduce calorie intake for weight loss
• Anyone with a medical condition that requires dietary fat restriction

If you have any health conditions or take medications, consult your healthcare provider before adding significant amounts of olive oil to your routine.

Choosing the Right Olive Oil

For maximum health benefits, quality matters significantly. When selecting olive oil for drinking:

• Choose extra virgin: This first-press oil retains the most beneficial compounds
• Check the harvest date: Fresher oil contains more active antioxidants
• Look for dark bottles: Light degrades olive oil quality
• Seek certifications: Look for seals from the International Olive Council or similar organizations
• Consider origin: Mediterranean regions like Italy, Greece, and Spain have long olive oil traditions
• Taste matters: Quality EVOO should have a fresh, slightly peppery or bitter taste

Scientific Evidence: What Research Really Shows

While numerous studies demonstrate health benefits from olive oil consumption as part of the diet, specific research on drinking olive oil remains limited.

Most scientific evidence supporting olive oil’s benefits comes from studies examining:

• Mediterranean diet patterns that include olive oil as a primary fat source
• Replacement of other fats with olive oil in the context of meals
• General olive oil consumption without specifying consumption method

The lack of research specifically comparing drinking olive oil versus other consumption methods means we cannot definitively say drinking it is superior. However, we can conclude that regular olive oil consumption, in whatever form, appears beneficial when part of a balanced diet.

Debunking Common Myths

Myth: Drinking Olive Oil Detoxifies Your Body

There’s no scientific evidence that olive oil “cleanses” or “detoxifies” your body. Your liver and kidneys naturally handle detoxification. While olive oil supports overall health, it doesn’t remove toxins in any special way.

Myth: Drinking Olive Oil Causes Rapid Weight Loss

Some claim drinking olive oil melts away fat. In reality, olive oil is calorie-dense and consuming it in excess can lead to weight gain. While it may support weight management by promoting satiety and providing healthy fats, it’s not a weight loss miracle.

Myth: More Is Always Better

Excessive olive oil consumption can lead to calorie overload and potential digestive issues. Moderation remains key for optimal benefits.

Practical Tips for Incorporating Olive Oil

Whether you choose to drink olive oil or use it in other ways, here are practical tips for maximizing benefits:

• Store olive oil in a cool, dark place to preserve quality
• Use within 6-12 months of opening for best flavor and nutrient content
• Don’t heat extra virgin olive oil to very high temperatures; use it for low to medium heat cooking or add it to foods after cooking
• Combine olive oil with antioxidant-rich foods like tomatoes, leafy greens, and colorful vegetables
• Track your olive oil intake to ensure it fits within your calorie and fat goals
• Listen to your body and adjust amounts based on how you feel

Alternative Ways to Enjoy Olive Oil Benefits

If drinking olive oil doesn’t appeal to you, consider these alternatives that still provide health benefits:

• Use it as a base for salad dressings with vinegar and herbs
• Drizzle over cooked vegetables, pasta, or grains
• Use as a dip for whole-grain bread
• Incorporate into smoothies or protein shakes
• Use in homemade hummus or other dips
• Add to soups after cooking for enriched flavor and nutrition

The Bottom Line: Should You Drink Olive Oil?

Olive oil is undoubtedly a nutritious food with well-established health benefits. Whether consumed by drinking it straight, drizzling it on food, or cooking with it at appropriate temperatures, olive oil can be a valuable component of a healthy diet.

However, the practice of drinking olive oil specifically lacks robust scientific support showing it’s superior to other consumption methods. The most extensive research supports olive oil consumption as part of a broader Mediterranean dietary pattern, not as an isolated practice.

If you’re curious about drinking olive oil, there’s likely no harm in trying it in moderation, provided you:

• Account for the additional calories
• Start with small amounts to assess tolerance
• Choose high-quality extra virgin olive oil
• Don’t replace nutritious whole foods with olive oil
• Consult your healthcare provider if you have any health conditions

Ultimately, the best approach is incorporating olive oil into a balanced, varied diet rich in vegetables, fruits, whole grains, lean proteins, and other wholesome foods. This comprehensive dietary pattern, rather than any single food or practice, forms the foundation of optimal health.

Frequently Asked Questions

Can I drink olive oil every day?

Yes, consuming 1-2 tablespoons of olive oil daily is generally safe for most people and may offer health benefits. However, be mindful of the caloric content and ensure it fits within your overall dietary needs.

Is it better to drink olive oil on an empty stomach?

While many people prefer drinking olive oil on an empty stomach in the morning, there’s limited scientific evidence that timing significantly affects benefits. Choose a time that works best for you and your digestive comfort.

Can drinking olive oil help with weight loss?

Olive oil may support weight management by promoting satiety and providing healthy fats, but it’s not a weight loss solution on its own. At 119 calories per tablespoon, excessive consumption can actually lead to weight gain.

How long does it take to see benefits from drinking olive oil?

This varies by individual and the specific benefit. Some people report digestive improvements within days, while cardiovascular benefits develop over weeks to months of consistent consumption as part of a healthy diet.

What type of olive oil is best for drinking?

Extra virgin olive oil (EVOO) is the best choice for drinking, as it contains the highest levels of beneficial compounds including polyphenols and antioxidants. Choose high-quality, certified EVOO from reputable sources.

Can children drink olive oil?

While olive oil is safe for children as part of their regular diet, drinking it straight may not be necessary or appropriate. Consult your pediatrician before giving children olive oil as a supplement.

Conclusion

Olive oil stands as one of the healthiest fats available, backed by extensive research supporting its role in promoting cardiovascular health, reducing inflammation, and supporting overall wellness. While the specific practice of drinking olive oil lacks dedicated research proving superiority over other consumption methods, it remains a safe option for most people when consumed in moderation.

The key is focusing on quality, appropriate portions, and integration into a balanced dietary pattern rather than viewing olive oil as a cure-all or replacement for a nutritious diet. Whether you choose to drink it straight, drizzle it on salads, or use it in cooking, incorporating olive oil into your regular routine can be a delicious and healthful choice.

As with any significant dietary change, consider consulting with a healthcare provider or registered dietitian, especially if you have existing health conditions or concerns. They can help you determine the best approach for incorporating olive oil into your individual health and wellness plan.

Sources:

• National Institutes of Health – Olive Oil and Chronic Disease Prevention
• FDA – Qualified Health Claim for Oleic Acid and Heart Disease Risk
• New England Journal of Medicine – Mediterranean Diet and Cardiovascular Disease
• PubMed Central – Health Benefits of Olive Oil Consumption
• PubMed – Olive Oil for Constipation Relief
• USDA Dietary Guidelines for Americans
• PubMed Central – Olive Oil and Bone Health
• PubMed Central – Anti-Inflammatory Compounds in Olive Oil
• USDA FoodData Central – Olive Oil Nutritional Information