Can Dr Gundry Drink Olive Oil Everyday? Unpacking the Polyphenol-Rich Regimen

October 6, 2025 •

4 min read

The Mediterranean diet's reputation for health is well-established, largely credited to its liberal use of olive oil. Dr. Steven Gundry, a renowned cardiac surgeon and dietary expert, takes this appreciation for 'liquid gold' even further, not only embracing but also actively promoting a substantial daily intake to his followers. The question, 'Can Dr Gundry drink olive oil everyday?', isn't just met with a simple 'yes,' but with a passionate endorsement focused on a specific type of potent, polyphenol-rich variety.

Quick Summary

This article explores Dr. Gundry's dietary philosophy regarding olive oil, explaining his emphatic support for daily consumption. It examines the distinction between high-polyphenol and conventional olive oils, outlining the specific health benefits he attributes to this practice, such as improved heart and gut health. The content also addresses practical methods for daily intake and important considerations for optimal wellness.

Key Points

Daily Habit: Dr. Gundry strongly advocates for drinking extra virgin olive oil daily, viewing it as a critical health practice.
Polyphenol Potency: The emphasis is on high-polyphenol extra virgin olive oil, which he argues offers superior antioxidant and anti-inflammatory benefits compared to conventional varieties.
High Dosage: Gundry's recommendation for intake can be significantly higher than conventional dietary guidelines, sometimes described as a 'shot' or even up to a liter a week.
Holistic Benefits: Daily consumption is credited with supporting heart health, a balanced gut microbiome, immune function, and overall longevity.
Calorie Awareness: Due to its high calorie density, excessive olive oil intake must be balanced with overall caloric needs to avoid weight gain.
Practical Integration: High-quality olive oil can be consumed in various ways, from drinking it straight to using it liberally in cooking, smoothies, and dressings.

Dr. Gundry's 'Liquid Gold' Philosophy

Dr. Steven Gundry's approach to health and nutrition, particularly as detailed in The Plant Paradox, centers on avoiding lectins and embracing specific foods with potent health-promoting compounds. At the heart of this philosophy lies extra virgin olive oil (EVOO), which he famously states is the entire point of food. For Gundry, the daily consumption of high-quality, high-polyphenol EVOO is not just recommended, it's foundational to his diet plan. He suggests that for maximum benefit, one should consume a 'shot' of this potent oil each day, much like taking a vitamin supplement.

Gundry's emphasis is not on just any olive oil but specifically on varieties that have exceptionally high levels of polyphenols, powerful antioxidants that give EVOO its robust, peppery flavor. He sources his brand, Gundry MD Polyphenol-Rich Olive Oil, from Moroccan olives grown in challenging desert conditions, which he claims increases their polyphenol content. This focus on quality and potency is a key differentiator from the average store-bought olive oil, which he believes lacks the same therapeutic benefits due to over-processing and poor sourcing.

The Health Benefits of Daily Polyphenol-Rich Olive Oil

According to Dr. Gundry, the high concentration of polyphenols in his recommended olive oil provides a multitude of health advantages. Regular, daily intake of this 'liquid gold' is linked to improvements across several bodily systems:

Cardiovascular Health: The monounsaturated fats and antioxidants protect artery linings, combat oxidative stress, and help maintain healthy cholesterol levels within a normal range.
Gut and Microbiome Balance: The polyphenols act as prebiotics, nourishing beneficial gut bacteria. A healthy gut microbiome is crucial for digestion, immunity, and overall well-being.
Anti-Inflammatory Effects: Olive oil contains compounds like oleocanthal, which have potent anti-inflammatory properties, potentially helping to reduce chronic inflammation linked to numerous diseases.
Longevity and Vitality: By calming the body and reducing inflammation, high-quality olive oil supports a longer, healthier lifespan, keeping the body functioning optimally.
Skin Hydration and Appearance: The nutrient-dense oil can support softer, more hydrated skin from the inside out, promoting a healthy, radiant glow.

Comparing Olive Oil Intake: Gundry vs. Conventional Wisdom

Dr. Gundry's advice on olive oil consumption contrasts with typical recommendations, largely due to his focus on high-polyphenol content and specific sourcing. Here is a comparison of his approach versus more conventional guidelines:


Feature	Dr. Gundry's Recommendation	Conventional Wisdom
Quantity	Recommends a high daily intake, suggesting a daily 'shot' or even a liter a week.	Advises moderate daily consumption, often citing 1.5 to 4 tablespoons per day as part of a balanced diet.
Quality	Emphasizes ultra-high polyphenol content, sourcing from specific locations (e.g., Moroccan desert) and focusing on robust, peppery flavor.	Recommends Extra Virgin Olive Oil (EVOO), noting that less-processed oil has higher health benefits.
Method	Encourages drinking a daily 'shot' directly, in addition to using it in cooking and dressings.	Suggests incorporating it into meals by using it in cooking, dressings, or as a finishing oil.
Cost	Premium, specifically sourced oils can be significantly more expensive than standard brands.	Standard EVOO is widely available at various price points in grocery stores.
Underlying Principle	The high polyphenol concentration is the key; food is a vehicle for olive oil.	Focuses on the heart-healthy monounsaturated fats and overall dietary pattern (e.g., Mediterranean diet).

Practical Ways to Incorporate Olive Oil Daily

For those following Gundry's advice or simply looking to increase their high-quality olive oil intake, there are several methods beyond just drinking a straight shot:

Morning Boost: Take a tablespoon of high-polyphenol EVOO in the morning, perhaps with a squeeze of lemon juice, to help with digestion and detoxification.
Delicious Dressings: Create flavorful vinaigrettes for salads by combining EVOO with balsamic vinegar, Dijon mustard, and a pinch of salt.
Finishing Touch: Drizzle high-quality EVOO over finished dishes, such as roasted vegetables, scrambled eggs, or grilled fish, to enhance flavor and boost nutrients.
Blended Beverages: Add a tablespoon to smoothies or stir into coffee or tea for a smooth, rich flavor and added health benefits.
Homemade Pesto: Use a high-quality EVOO as the base for homemade pesto, blending with basil, pine nuts, garlic, and Parmesan cheese.

Considerations for High Olive Oil Intake

While the health benefits of high-quality olive oil are well-documented, consuming large quantities requires careful consideration. Olive oil is very calorie-dense, with about 120 calories per tablespoon. A high daily intake, such as a liter per week, as Gundry has mentioned, could add a significant number of calories, potentially leading to weight gain if not balanced with overall caloric expenditure. It is crucial to monitor total fat and calorie intake when increasing olive oil consumption. Additionally, for any significant dietary changes, especially for individuals with pre-existing health conditions, consulting a healthcare professional is always advisable.

Conclusion: A Potent Daily Practice

For those asking 'Can Dr Gundry drink olive oil everyday?', the answer is a resounding yes, predicated on the specific quality and polyphenol content. Dr. Gundry champions the daily consumption of high-polyphenol extra virgin olive oil, suggesting it is a cornerstone of a healthy diet for its profound antioxidant and anti-inflammatory benefits. While his recommended intake levels are higher than conventional guidelines, the core principle—prioritizing high-quality, nutrient-rich olive oil—aligns with broader nutritional wisdom that recognizes this ancient food's powerful health-promoting properties. Whether taken as a daily 'shot' or incorporated liberally into meals, making high-quality EVOO a regular part of one's diet offers substantial potential benefits.

Frequently Asked Questions

Yes, Dr. Gundry is a strong advocate for daily olive oil consumption, particularly high-polyphenol extra virgin olive oil, often suggesting it can be taken as a daily 'shot'.

Dr. Gundry emphasizes high-polyphenol olive oil because polyphenols are potent antioxidants that he believes offer superior anti-inflammatory, gut-health, and heart-protective benefits.

While he sometimes speaks of very high quantities, such as a liter a week, his company often recommends taking one or more tablespoons of high-polyphenol olive oil daily.

Consuming high-quality olive oil daily is generally considered safe and beneficial as part of a healthy diet, though its high caloric density requires moderation to avoid excessive calorie intake.

While some claim that drinking olive oil provides added benefits, there is limited scientific evidence to confirm this. Many of the health benefits can be achieved by incorporating it into meals.

According to Dr. Gundry, the benefits include supporting heart health, promoting a balanced gut microbiome, and offering anti-inflammatory and antioxidant properties that support longevity and skin health.

Dr. Gundry recommends a high-quality, cold-pressed, extra virgin olive oil that is rich in polyphenols. The more robust and peppery the flavor, the higher the polyphenol content is likely to be.

Some people with sensitive digestive systems may experience gastrointestinal discomfort, such as an upset stomach or acid reflux, when consuming olive oil on an empty stomach. It is important to listen to your body and adjust accordingly.