Is drinking a spoonful of olive oil good for you? Unpacking the health claims

January 5, 2026 •

4 min read

According to the American Heart Association, consuming olive oil daily can lead to lower rates of premature death from heart disease and Alzheimer's disease. But while many incorporate it into their diet, a growing trend involves consuming a spoonful of olive oil straight. This article explores whether this practice is actually better for your health or just adds unnecessary calories.

Quick Summary

This article evaluates the pros and cons of drinking olive oil straight, covering potential benefits like improved heart and digestive health, alongside risks such as excess calories. It also compares this practice to incorporating olive oil into meals.

Key Points

Rich in Healthy Fats: Extra virgin olive oil (EVOO) is a great source of monounsaturated fats and antioxidants, supporting heart and overall health.
Limited Proof: There is no scientific evidence proving that drinking olive oil is healthier than consuming it with meals.
Calorie Dense: A single tablespoon contains about 120 calories, and drinking it straight can lead to excess caloric intake and potential weight gain.
Digestive Effects: A spoonful can help with constipation for some, but too much can cause digestive upset like diarrhea.
Optimal Consumption: Incorporating olive oil into meals, like the Mediterranean diet, enhances the absorption of its nutrients and is generally the most recommended method.
Anti-inflammatory Properties: EVOO contains compounds like oleocanthal, which offer strong anti-inflammatory effects.
Holistic Approach: Olive oil is part of a healthy diet, but relying on a single 'shot' is less effective than a balanced eating pattern.

Benefits of Consuming Olive Oil

Olive oil has long been a staple of the Mediterranean diet and is celebrated for its numerous health benefits, regardless of how it is consumed. The key lies in its rich composition of monounsaturated fats (MUFAs) and powerful antioxidants, especially in extra virgin olive oil (EVOO).

Heart Health and Chronic Disease Prevention

Studies have consistently linked olive oil consumption to a reduced risk of heart disease. The oleic acid, a predominant MUFA in olive oil, can help lower LDL ('bad') cholesterol while supporting levels of HDL ('good') cholesterol. Its antioxidants also protect blood cholesterol from oxidation, a key driver of heart disease. Research also indicates that the potent antioxidants found in EVOO, like oleocanthal, have strong anti-inflammatory properties, with effects similar to ibuprofen. Chronic inflammation is a known contributor to various diseases, including certain cancers, type 2 diabetes, and Alzheimer's.

Digestive and Gut Health

Drinking olive oil is often lauded for its effects on digestive health. Some evidence suggests that a daily dose may help relieve constipation, a common issue, particularly in older adults. A study from 2014 found that a small daily amount of olive oil was as effective as a mineral oil stool softener in relieving constipation in hemodialysis patients. Furthermore, the oil can stimulate bile production and support a healthy gut microbiota, contributing to smoother digestion.

Other Potential Health Advantages

Beyond its cardiovascular and digestive benefits, regular olive oil consumption may offer other health advantages:

Blood Sugar Management: Some studies show that olive oil, especially EVOO, can aid in glycemic control for individuals with type 2 diabetes.
Bone Health: Consuming sufficient olive oil may lead to significantly higher bone density.
Reduced Inflammation: The compound oleocanthal acts as an anti-inflammatory agent throughout the body.

Potential Risks and Considerations

While generally safe, drinking olive oil in large quantities has some potential downsides that should be considered.

High in Calories

Olive oil is a healthy fat, but it is also calorie-dense, with one tablespoon containing around 120 calories. Unmindfully adding a spoonful to your daily routine without adjusting other caloric intake could lead to weight gain, counteracting any potential weight management benefits.

Digestive Upset

Drinking too much olive oil can overwhelm the digestive system. Side effects can include bloating, abdominal pain, diarrhea, and other forms of gastrointestinal distress. The German Nutrition Society suggests limiting consumption to a maximum of two tablespoons per day to minimize such risks.

Displacing Healthier Foods

Drinking olive oil as a supplement may displace the intake of other whole foods that offer a wider range of nutrients. It is more beneficial to consume olive oil as part of a balanced, nutritious diet rich in vegetables, proteins, and other healthy fats, as this can enhance the absorption of other fat-soluble vitamins.

Drinking Olive Oil vs. Incorporating It Into Meals

No strong scientific evidence proves that drinking olive oil directly offers more health advantages than using it as part of a meal. In fact, consuming it with food may provide better benefits.

Comparison Table: Consumption Methods


Aspect	Drinking a Spoonful	Incorporating into Meals
Nutrient Absorption	Can be less effective.	Enhanced absorption of fat-soluble vitamins and antioxidants from other foods (e.g., tomatoes).
Satiety	May increase fullness due to high fat content.	Contributes to overall meal satisfaction, supporting balanced eating.
Calorie Control	Risk of excess calorie intake if not tracked carefully.	Easier to control portion sizes within a meal context.
Digestive Effect	Can cause digestive upset, especially in larger quantities.	Less likely to cause issues; promotes healthy digestion as part of a meal.
Taste Experience	Can be unpleasant for some.	Enhances the flavor of foods, adding richness and complexity.

The Verdict: How to Best Reap the Benefits

Rather than chugging it straight, the most effective and pleasant way to consume olive oil is to integrate it thoughtfully into your diet. This aligns with the principles of the Mediterranean diet, which emphasizes using EVOO liberally, but in combination with other healthy foods. By doing so, you maximize nutrient absorption and minimize the potential for caloric overload or digestive discomfort.

Remember, no single food is a magic bullet for health. Olive oil is a potent ingredient that offers many benefits, but it is most powerful when used as part of a comprehensive, healthy eating plan. For more information on olive oil and heart health, visit the official website of the American Heart Association.

Conclusion

While it is safe to drink a small amount of high-quality olive oil, there is no definitive evidence to suggest this practice is superior to consuming it as part of a balanced meal. The core health benefits—related to its monounsaturated fats and antioxidants—can be achieved equally, if not more effectively, by drizzling it on salads, using it in dressings, or finishing cooked dishes. The primary risks of drinking olive oil straight are high calorie intake and potential digestive issues. For most people, the most sustainable and enjoyable approach is to incorporate olive oil as a flavorful component of a varied and nutritious diet, ensuring you get the health benefits without the drawbacks.

Frequently Asked Questions

While the monounsaturated fats in olive oil can increase satiety and reduce appetite, drinking it can also add significant calories. To support weight loss, it’s more effective to use it in moderation as a replacement for less healthy fats, not as an extra caloric shot.

Olive oil contains vitamin E and antioxidants that are beneficial for skin health when consumed as part of a balanced diet. However, there is no scientific evidence that drinking it straight provides any additional benefits for clearer skin compared to incorporating it into meals.

Some believe that drinking olive oil in the morning on an empty stomach can help 'wake up' the digestive system and improve nutrient absorption. However, research does not specifically endorse this timing over other methods of consumption.

Excessive consumption can lead to side effects such as digestive issues like diarrhea and abdominal discomfort. Due to its high calorie content, it can also contribute to weight gain if not accounted for in your daily intake.

Extra virgin olive oil (EVOO) is the best choice for its rich content of beneficial compounds like polyphenols and antioxidants, as it is the least processed variety. Less refined oils have fewer of these beneficial properties.

The Food and Drug Administration suggests consuming about 1.5 tablespoons of oils high in oleic acid daily to reduce heart disease risk. Other health sources recommend 1-2 tablespoons as a good starting point for daily consumption.

Extra virgin olive oil has a moderate smoke point and is best for lower-heat cooking, dressings, and finishing dishes to preserve its flavor and nutritional value. Refined olive oils are more suitable for high-temperature cooking due to their higher smoke points, though they lack the same level of antioxidants.