A Guide to: How to drink cold-pressed olive oil?

October 6, 2025 •

4 min read

Did you know that incorporating extra virgin olive oil into your daily routine is a cornerstone of the health-promoting Mediterranean diet? Learning how to drink cold-pressed olive oil can help you maximize its potent anti-inflammatory and antioxidant properties for better overall wellness.

Quick Summary

This article explores the benefits of drinking cold-pressed olive oil directly for improved digestion, heart health, and antioxidant intake. It covers best practices for daily consumption, and creative ways to incorporate it into your diet while maintaining a healthy balance.

Key Points

Start Small: Begin with a small amount and gradually increase to allow your body to adjust to the direct consumption of oil.
Choose Quality: Opt for cold-pressed extra virgin olive oil (EVOO), as this method preserves the oil's beneficial antioxidants and nutrients lost in other processes.
Listen to Your Body: Pay attention to how you feel, as drinking oil on an empty stomach may cause gastrointestinal discomfort for some individuals.
Incorporate Creatively: If drinking it straight isn't for you, blend it into smoothies, mix with lemon juice, or use it generously in salad dressings.
Store Properly: Always buy EVOO in a dark glass bottle or tin and store it in a cool, dark place away from heat to protect its delicate compounds from degradation.
Be Mindful of Calories: Remember that olive oil is calorie-dense, so consume it in moderation as part of a balanced diet to avoid unwanted weight gain.

The Golden Elixir: Understanding Cold-Pressed Olive Oil

Before diving into consumption methods, it is crucial to understand what distinguishes high-quality, cold-pressed extra virgin olive oil (EVOO). Unlike refined olive oils that use heat and chemicals during extraction, the cold-pressed method involves only mechanical means at low temperatures (typically under 80°F or 27°C). This gentle process ensures that the oil retains its full spectrum of natural compounds, including potent antioxidants called polyphenols, monounsaturated fats, and vitamins, which give it superior flavor and health benefits. For centuries, many Mediterranean cultures have not only cooked with this liquid gold but have also consumed it directly as a tonic for health and vitality.

Potential Benefits of Drinking Olive Oil

Consuming EVOO directly is believed by many to offer enhanced health advantages, particularly concerning digestion and nutrient absorption. Some of the key benefits include:

Cardiovascular Health: The monounsaturated fats in EVOO can help lower LDL ('bad') cholesterol and increase HDL ('good') cholesterol, which reduces the risk of heart disease.
Anti-Inflammatory Properties: A powerful polyphenol in EVOO, called oleocanthal, acts similarly to ibuprofen in reducing inflammation throughout the body.
Improved Digestion and Gut Health: As a natural lubricant, olive oil can aid intestinal transit and alleviate constipation. The polyphenols can also act as a prebiotic, promoting the growth of beneficial gut bacteria and maintaining a healthy gut microbiome.
Better Nutrient Absorption: Healthy fats are essential for the absorption of fat-soluble vitamins (A, D, E, K), and consuming olive oil can help enhance this process.

How to drink cold-pressed olive oil?

Drinking olive oil is a straightforward practice, but there are a few considerations to make it most effective and palatable.

Taking it Straight: The Wellness Shot

For those seeking the most direct path to absorb its nutrients, taking a spoonful on its own is the way to go. The daily consumption amount can vary based on individual needs and dietary patterns.

When to Drink It:

Morning on an Empty Stomach: This is a popular method said to aid digestion, regulate bowel movements, and jumpstart your metabolism. Some people find it coats and soothes the stomach lining.
Before a Meal: Consuming olive oil before a meal can help promote satiety, potentially reducing overall food intake.

Creative Ways to Consume

If the idea of drinking olive oil straight is unappealing, numerous other methods allow you to reap the benefits:

Infusions: Mix EVOO with a splash of fresh lemon juice. The citrus adds flavor and can further aid digestion.
Blended in Smoothies: Adding cold-pressed EVOO to your morning smoothie creates a velvety texture and boosts the nutritional value with healthy fats.
Dressings and Dips: Whisk EVOO with balsamic vinegar, herbs, or spices for a flavorful and nutrient-dense salad dressing or bread dip.
Drizzled on Food: A simple drizzle over finished dishes like pasta, roasted vegetables, or soups preserves the oil's delicate nutrients and adds flavor.

Comparison of Olive Oil Consumption Methods


Method	Primary Goal	Flavor Profile	Absorption Potential	Potential Side Effects
Wellness Shot	Maximum nutrient absorption	Strong, potentially peppery or bitter	Very high, especially on empty stomach	Gastrointestinal discomfort, nausea, diarrhea with excess
With Lemon Juice	Aid digestion, enhance flavor	Zesty, bright	High	Some digestive issues if sensitive
In a Smoothie	Nutrient boost, satiety	Often masked by other ingredients	High	None, if consumed in moderation
Salad Dressing	Flavor, healthy fat intake	Variable depending on other ingredients	Good	None, if consumed in moderation

Important Considerations and Choosing Quality

Portion Control is Key: While healthy, olive oil is calorie-dense (approximately 120 calories per tablespoon). Consuming in moderation is essential for weight management and to avoid potential digestive upset.
Listen to Your Body: Some individuals with sensitive digestive systems may experience discomfort when consuming oil on an empty stomach. It is recommended to start with a small amount and observe your body’s reaction.
Choose Fresh, High-Quality EVOO: The quality of your olive oil directly impacts its nutritional content. Look for bottles labeled “extra virgin” and “cold-pressed”. Check for a recent harvest or “best by” date, as freshness is vital for preserving antioxidants and flavor. High-quality EVOO should have a pleasant aroma and can have fruity, bitter, or pungent notes.
Storage Matters: To protect the oil from light and heat, purchase EVOO in a dark glass bottle or tin and store it in a cool, dark place. After opening, consume within a few months for the best flavor and nutritional value.

Conclusion

Incorporating cold-pressed olive oil into your diet, whether as a daily wellness shot or blended into your favorite meals, is a practical and effective way to harness its many health benefits. From supporting heart and gut health to providing anti-inflammatory antioxidants, this ancient remedy is a powerful tool for modern wellness. The key is moderation and choosing a high-quality, fresh product to ensure you are receiving the maximum nutritional value. By adopting this simple habit, you are making a meaningful step towards a healthier, more vibrant lifestyle.

Visit Healthline for more on the benefits of drinking olive oil.

Frequently Asked Questions

You can get the health benefits either way, but consuming it raw preserves all the delicate nutrients and antioxidants that can be diminished by heat. Many health-focused users prefer drinking it straight for maximum absorption, while others incorporate it generously into food.

The ideal daily amount can vary depending on individual dietary needs and health goals. It is often recommended to start with a small amount and adjust as needed.

Excessive intake can cause digestive issues such as diarrhea, bloating, or nausea due to its high fat and laxative properties. Always monitor your body’s reaction and consume in moderation to avoid discomfort.

When consumed in moderation and as a replacement for less healthy fats (like butter or margarine) in a balanced diet, olive oil can support weight management. Its healthy fats promote satiety, helping you feel fuller for longer.

Yes, cold-pressed olive oil is of higher quality, extracted without high heat or chemicals, which retains more of its natural nutrients like polyphenols. Regular olive oil is a blended, refined product with fewer health benefits.

Yes, mixing it with fresh lemon juice is a popular method that can improve palatability and aid digestion. You can also blend it into smoothies or whisk it into dressings.

Look for a bottle labeled “extra virgin” and “cold-pressed” with a recent harvest date. The oil should be packaged in a dark glass bottle to protect it from light. A fresh, fruity, and sometimes peppery or bitter flavor is a sign of high quality.