How to Drink Olive Oil Without Throwing Up

December 18, 2025 •

4 min read

An estimated one in five Americans experiences gagging or nausea when consuming oily foods, making the daily olive oil shot a daunting prospect. This comprehensive guide provides actionable strategies and flavorful mix-ins to help you drink olive oil comfortably, ensuring you reap the benefits without the unpleasant side effects.

Quick Summary

Overcoming the unpleasant texture and taste of drinking olive oil is possible with proper technique and flavorful additions. Start with a small amount, use high-quality extra virgin olive oil, and consider mixing it with ingredients like lemon juice or honey to mask the flavor and improve palatability.

Key Points

Start Small: Begin with a teaspoon and gradually increase to a tablespoon to allow your body to acclimate and reduce the chance of nausea.
Mix with Lemon: A shot of olive oil with a squeeze of fresh lemon juice is a classic and effective way to cut the oiliness and cleanse your palate.
Blend in Smoothies: Hide the texture and flavor by blending a tablespoon of high-quality EVOO into your favorite fruit and veggie smoothie.
Use High-Quality Oil: Opt for fresh, cold-pressed Extra Virgin Olive Oil (EVOO) from a reputable source, as it has a better taste and higher nutrient content.
Swish and Savor: Aerating the oil in your mouth by swirling it with saliva can significantly reduce the peppery burn and make swallowing easier.
Use a Chaser: Immediately follow a straight shot with a drink of warm water with lemon to quickly wash away the lingering oily texture.
Try a Flavor-Infused Variety: If you dislike the plain taste, use a naturally flavored olive oil, such as basil or lemon-infused, to make the experience more pleasant.

Why Are People Drinking Olive Oil?

Many people have begun taking a daily shot of extra virgin olive oil (EVOO) to capture its noted health benefits. Rich in monounsaturated fats and powerful antioxidants like polyphenols, EVOO is linked to improved cardiovascular health, reduced inflammation, and better digestion. The Mediterranean diet, famous for its health-promoting properties, features high olive oil consumption, and this wellness trend seeks to replicate a key part of that lifestyle. However, the strong, pungent flavor and oily texture of high-quality EVOO can trigger a gag reflex or lead to nausea for some individuals. The good news is that with the right approach, you can incorporate this healthy habit into your routine without discomfort.

The Proper Technique for Swallowing Olive Oil

Often, the difficulty of drinking olive oil comes down to technique. For those with a sensitive gag reflex, the key is to manage the oil’s exposure to the back of the throat and minimize its oily texture. Here’s a breakdown of methods that can help you swallow it easily:

The Shot Method with a Chaser: Take a single tablespoon of high-quality EVOO in one quick gulp, similar to a wellness shot. Immediately follow it with a small glass of lukewarm water mixed with a squeeze of fresh lemon juice. The water helps to wash away the oily residue, while the lemon cleanses the palate and can aid digestion.
The Swish and Swallow: For a more advanced approach, let the oil sit at the front of your mouth for a moment to warm it. Then, 'chew' the oil by swishing it around your mouth to mix it with your saliva. This emulsification process significantly reduces the burn and makes the texture much easier to swallow.
The 'Smoothie' Swirl: If the straight shot is too intense, blend the olive oil into a smoothie. A tablespoon of EVOO disappears easily into a fruit and vegetable smoothie, adding richness and healthy fats without altering the overall flavor in a significant way. The fruit's natural sweetness and thicker texture effectively mask the oiliness.

Flavorful Additions to Mask the Taste

Adding certain ingredients can effectively cut through the strong, sometimes peppery flavor of high-polyphenol olive oils. This makes the experience more pleasant and introduces additional health benefits.

Lemon Juice and Honey: A classic combination for a morning wellness shot. Mix one tablespoon of EVOO with the juice of half a lemon and a teaspoon of raw honey. The acidity of the lemon and the sweetness of the honey create a balanced, palatable tonic.
Ginger: For those who prefer a spicier kick, a small amount of fresh ginger juice or finely grated ginger can be added to the lemon and olive oil mixture. Ginger is also well-known for its anti-nausea properties.
Citrus-Infused Olive Oil: Instead of adding fresh lemon juice, you can start with a lemon-infused EVOO, or even a chili-flavored one if you prefer some heat. This provides a milder and more consistent flavor profile from the start.
Add to Coffee: Incorporate a tablespoon of EVOO into your morning coffee or tea. Use a blender to combine it for a creamy, foamy texture, similar to a bulletproof coffee. The rich flavor of the coffee completely overpowers the olive oil taste.

What to Look for in Your Olive Oil

Not all olive oils are created equal, and the right choice can make a huge difference in your drinking experience. When selecting an olive oil for daily consumption, consider the following factors:

Quality: Always opt for high-quality, cold-pressed Extra Virgin Olive Oil (EVOO). This oil retains the highest levels of beneficial antioxidants and fatty acids. Lesser-quality oils can have a less pleasant, more rancid taste.
Freshness: Check for the harvest or 'best by' date on the bottle. Fresher oil tastes better and has a more robust nutritional profile. Store it properly in a cool, dark place to maintain its quality.
Flavor Profile: EVOOs can range from delicate and buttery to robust and peppery. If you are a beginner, starting with a mild, delicate EVOO may be easier on your palate. As you grow accustomed to the habit, you can transition to a more robust, high-polyphenol oil for maximum health benefits.

Comparison of Drinking Methods


Method	Flavor Profile Masked?	Experience for Beginners	Recommended Time	Benefits	Potential Downsides
Straight Shot with Chaser	High (with proper chaser)	Medium to High Difficulty	Morning on empty stomach	Quick and efficient	Can still induce nausea for sensitive individuals.
With Lemon/Honey	High	Low Difficulty	Morning on empty stomach	Palatable, digestive aid	The acidity can erode tooth enamel over time.
Blended in Smoothie	Very High	Very Low Difficulty	Any time	Easy to incorporate, adds creaminess	Can feel like a meal replacement, not a quick shot.
In Warm Drink (Coffee/Tea)	Very High	Very Low Difficulty	Morning	Masked flavor, energy boost	High heat can degrade some nutrients.

Conclusion: Making the Olive Oil Habit Work for You

While the prospect of drinking olive oil can be unpleasant, the health rewards are significant. The key to success lies in experimentation and finding a method that suits your personal taste and gag reflex sensitivity. For most people, combining a high-quality EVOO with palatable mixers like lemon, honey, or blending it into a smoothie is the easiest route to success. Starting with a smaller dose, such as a teaspoon, and gradually increasing to a tablespoon will also allow your body to adjust comfortably. By following these simple strategies, you can make the daily olive oil shot a beneficial and manageable part of your wellness routine, rather than a cause for discomfort.

Authority Link

For more information on the health benefits of olive oil, the National Institutes of Health (NIH) provides valuable research and studies on its effects.

Note: Always consult a healthcare professional before making any significant changes to your diet, especially if you have pre-existing health conditions or take medication.

Frequently Asked Questions

Yes, mixing olive oil with water, especially warm water, can help dilute the taste and texture. Many people follow a straight shot of olive oil with a glass of warm lemon water to cleanse the palate.

For some people with sensitive digestive systems, drinking olive oil on an empty stomach can cause gastrointestinal distress, including nausea or diarrhea. If this happens, try taking it with a meal instead to see if it helps.

High heat can degrade some of the beneficial compounds like antioxidants in extra virgin olive oil. While adding it to warm drinks is generally fine, it's best to consume it raw to maximize the nutritional benefits.

Many people prefer taking their olive oil shot first thing in the morning on an empty stomach, believing it aids digestion and absorption. However, others find it more comfortable to take with or after breakfast.

The peppery, burning sensation often felt at the back of the throat is a sign of high-quality extra virgin olive oil rich in healthy polyphenols, specifically oleocanthal. This is a good indicator of potent antioxidants.

While generally safe in moderation, potential side effects of drinking too much olive oil can include digestive upset, such as diarrhea, or weight gain due to its high-calorie density. It is important to find the right dosage for your body.

You can get the health benefits of olive oil whether you drink it directly or use it in cooking and dressings. If drinking it straight is unappealing, simply incorporating more high-quality EVOO into your meals is an equally valid approach.