Is Drinking Olive Oil Good For You?

Drinking olive oil by the spoonful has become a popular morning ritual for many health-conscious people. For most adults, drinking a small amount of high-quality olive oil is safe and can deliver the same healthy fats you get from using it in cooking or on salads. However, it is not a magic cure, and it comes with real calorie costs and some digestive risks that are rarely discussed in social media posts.

What Happens When You Drink Olive Oil on an Empty Stomach?

When you swallow olive oil, it travels to your stomach where it floats on top of digestive juices. Your gallbladder releases bile to help break down the fat, and your pancreas releases enzymes to digest it. This process is normal and works the same way whether the oil is part of a meal or consumed alone.

The idea that drinking oil on an empty stomach boosts absorption is not supported by strong evidence. Your body digests fat efficiently with or without other food present. Some people report a mild laxative effect, which can be helpful for occasional constipation but unpleasant if it goes too far.

There is no clinical evidence that drinking olive oil on an empty stomach provides benefits that you cannot get from eating it with food. The fat content is identical either way.

Is Drinking Olive Oil Good For You? What the Science Says

The health benefits of olive oil come from its monounsaturated fats, mainly oleic acid, and from polyphenols — plant compounds with antioxidant properties. Research consistently shows that people who eat olive oil regularly have lower rates of heart disease, and the Mediterranean diet pattern that includes olive oil is linked to better metabolic health.

But those benefits come from olive oil as part of a dietary pattern, not from drinking it in isolation. A 2022 analysis of multiple studies published in the Journal of the American College of Cardiology found that higher olive oil intake was associated with lower risk of cardiovascular disease and death. The key word is intake — that includes oil used in cooking, on salads, and in food preparation.

Drinking oil directly does not change its chemical composition. You get the same fatty acids and polyphenols whether you drink it or drizzle it on vegetables. What changes is the total amount you consume and how it affects your digestion.

The Real Calories in a Spoonful of Olive Oil

One tablespoon of olive oil contains about 120 calories and 14 grams of fat. That is a fixed number that does not change based on how you consume it.

A daily shot of olive oil adds roughly 840 calories per week. Over a month, that is over 3,300 extra calories. For someone trying to maintain or lose weight, this can easily erase a calorie deficit. Weight gain is a known risk factor for heart disease, so drinking oil to improve heart health could backfire if it pushes your total calories too high.

If you choose to drink olive oil, measure it. A tablespoon is a reasonable serving. Eyeballing a “glug” from the bottle can easily turn into three or four tablespoons, which is 360 to 480 calories in one shot.

Digestive Side Effects: What to Watch For

Drinking olive oil can cause stomach discomfort, nausea, or loose stools in some people. This is more likely when you drink it alone rather than with food, because the oil coats the stomach lining and can slow gastric emptying.

People with gallbladder disease or a history of gallstones should be cautious. A concentrated dose of fat triggers the gallbladder to contract, which can be painful if you have gallstones. If you have any diagnosed gallbladder condition, talk to your doctor before adding olive oil shots to your routine.

For people with irritable bowel syndrome or sensitive digestion, a sudden fat load can trigger cramping and diarrhea. Starting with a smaller amount, like one teaspoon, can help you gauge your tolerance before working up to a full tablespoon.

Can Olive Oil Shots Help With Constipation?

Some people use olive oil as a home remedy for constipation, and there is a plausible mechanism behind it. Fat stimulates the release of bile, which acts as a natural laxative. The oil also lubricates the intestinal tract.

Clinical evidence for this specific use is limited. No large trials have confirmed that olive oil is more effective than other laxative approaches. However, it is a common folk remedy that many people report finding helpful for occasional constipation.

If you try this, use a small amount — one teaspoon to one tablespoon. Drink plenty of water afterward. If constipation lasts more than a few days or is accompanied by severe pain, see a doctor rather than relying on oil.

Quality Matters: Not All Olive Oil Is Equal

Extra virgin olive oil contains the highest levels of polyphenols because it is made from the first cold pressing of olives without heat or chemicals. Refined olive oils lose most of these compounds during processing.

If you are drinking olive oil for health reasons, choose extra virgin. Look for a dark glass bottle, which protects the oil from light damage, and check for a harvest date rather than just a best-before date. Fresh oil has more polyphenols than oil that has sat on a shelf for two years.

Heat degrades olive oil’s polyphenols over time. Store it in a cool, dark cupboard away from the stove. Do not buy a large bottle that will take you a year to finish — smaller bottles that you use within a few months preserve more of the beneficial compounds.

Better Ways to Get the Benefits of Olive Oil

Using olive oil in your cooking and on your food gives you the same health benefits as drinking it, without the digestive risks. Drizzling it over salads, roasting vegetables in it, or using it as a finishing oil on soups and beans are all effective ways to incorporate it into your diet.

Pairing olive oil with food may actually improve absorption of fat-soluble vitamins from those foods. For example, a salad with olive oil helps your body absorb vitamins A, D, E, and K from the vegetables. This is a benefit that drinking oil alone does not provide.

If you enjoy the ritual of a morning olive oil shot, there is no strong reason to stop. Just be aware that it is not superior to eating the oil with food, and it adds calories that you need to account for.

Who Should Avoid Drinking Olive Oil?

People with gallbladder disease or gallstones should avoid concentrated doses of olive oil unless cleared by a doctor. The fat triggers gallbladder contractions that can cause significant pain.

Anyone with a history of pancreatitis should also be cautious. A sudden fat load can aggravate the pancreas in susceptible individuals.

If you are on a strict calorie-controlled diet for weight loss or diabetes management, factor in the calories from any oil you drink. Some clinicians recommend against liquid calories of any kind because they are less satiating than solid food — you get the calories without the feeling of fullness.

There are no clinical guidelines that recommend drinking olive oil for any specific health condition. The evidence supports eating olive oil as part of a balanced diet, not consuming it as a standalone supplement.