Is Olive Oil an Appetite Suppressant? What the Science Says

December 7, 2025 •

4 min read

Research has shown that consuming olive oil can lead to a greater feeling of fullness compared to other fats, which may help with weight management. The question, "Is olive oil an appetite suppressant?" is more complex than a simple yes or no, involving its unique chemical compounds and their effects on the body's satiety signals.

Quick Summary

This article explores the mechanisms through which olive oil, particularly extra virgin olive oil, may help manage appetite and promote satiety, based on scientific evidence regarding its fatty acids and hormonal effects.

Key Points

Oleic Acid to OEA Conversion: The oleic acid in olive oil is converted into the lipid hormone OEA in the small intestine, which sends satiety signals to the brain to reduce hunger.
Hormone Regulation: Olive oil helps to increase the appetite-suppressing hormones GLP-1 and serotonin while lowering levels of the hunger hormone ghrelin.
Aromatic Effect: The aroma and flavor compounds in extra virgin olive oil can independently enhance satiety and reduce overall calorie intake.
Blood Sugar Stabilization: Olive oil helps regulate blood sugar levels, preventing spikes and crashes that often trigger cravings for food.
Fat Quality Over Quantity: Replacing less healthy fats like butter and refined oils with olive oil has been shown to be more effective for long-term weight management.
Moderate, Consistent Intake: For best results in appetite control, aim for a moderate, daily intake of 1–2 tablespoons of high-quality extra virgin olive oil, rather than consuming excessive amounts.

How Olive Oil Influences Satiety and Appetite

Unlike popular dieting myths that demonize fat, the quality of fat consumed is what truly matters for appetite regulation and long-term health. Olive oil, particularly the high-quality extra virgin variety, contains specific compounds that trigger the body's natural satiety mechanisms.

Oleoylethanolamide (OEA) Production

One of the most compelling reasons that olive oil can function as an appetite suppressant is its primary fatty acid, oleic acid. When oleic acid reaches the small intestine, it is converted into a lipid hormone called oleoylethanolamide (OEA). OEA acts as a powerful satiety signal, interacting with nerve endings and sending messages to the brain that promote a feeling of fullness and reduce the desire to eat. This biological feedback loop is a key mechanism for linking dietary fat intake to long-term satiety, providing a natural way to curb hunger.

Impact on Satiety Hormones

Beyond OEA, olive oil also influences the release of several other key hormones that regulate appetite. For example, it boosts the levels of glucagon-like peptide-1 (GLP-1), a hormone that signals to the brain that you are full. It also raises the concentration of serotonin in the blood, another hormone that plays a major role in feelings of fullness. Conversely, extra virgin olive oil has been shown to help lower levels of ghrelin, the so-called "hunger hormone" that stimulates appetite. These combined hormonal effects create a potent, multi-faceted approach to appetite control that a simple, low-fat diet often fails to achieve.

The Role of Aroma and Flavor

Interestingly, research has also shown that the powerful aroma and flavor of extra virgin olive oil can play a part in appetite control. A study found that participants who consumed yogurt infused with olive oil aroma extracts consumed fewer calories than those who had plain yogurt, and also had higher levels of the satiety hormone serotonin. The potent sensory experience of high-quality olive oil can help people adapt their eating habits, contributing to a feeling of satisfaction with less food.

Stabilizing Blood Sugar

Finally, olive oil helps in maintaining stable blood sugar levels, which is crucial for preventing the rapid spikes and crashes that lead to intense cravings and overeating. Compounds such as elenolic acid, found in olive oil, support this stability. When blood sugar remains steady, you feel energized and less susceptible to the urge for unhealthy snacking, further supporting appetite management and healthy weight maintenance.

Comparison of Olive Oil with Other Fats

To better understand why olive oil is so effective for appetite control, let's compare its effects to other common fats. The following table illustrates the key differences in how olive oil, butter, and vegetable oils impact satiety and weight management.


Feature	Extra Virgin Olive Oil (EVOO)	Butter	Refined Vegetable Oils
Primary Fat Type	Monounsaturated (Oleic Acid)	Saturated	Polyunsaturated (Omega-6)
Satiety Effect	High. Stimulates OEA, GLP-1, and serotonin production.	Lower. Less effective at signaling satiety.	Variable, often lower satiety effect compared to EVOO.
Weight Management	Associated with less weight gain over time, especially when replacing other fats.	Associated with weight gain over time.	Some varieties linked to weight gain.
Hormonal Regulation	Boosts satiety hormones (GLP-1, serotonin), lowers hunger hormone (ghrelin).	Limited beneficial hormonal effect on appetite.	Weaker effect on appetite regulation compared to EVOO.
Nutrient Density	Rich in polyphenols, antioxidants, and anti-inflammatory compounds.	Contains saturated fat and cholesterol.	Often stripped of beneficial compounds during processing.

Practical Ways to Use Olive Oil for Appetite Control

Incorporating olive oil into your diet for appetite control doesn't require drastic changes. Start by aiming for 1–2 tablespoons of high-quality extra virgin olive oil daily, using it as a replacement for less healthy fats.

Simple Strategies for Daily Consumption:

Morning Boost: Combine 1 tablespoon of EVOO with a squeeze of lemon juice and take it in the morning to kickstart digestion and promote fullness.
Salad Dressings: Create homemade vinaigrettes with EVOO, vinegar, and herbs. The combination of healthy fats and fiber from vegetables will maximize satiety.
Drizzle over Dishes: Drizzle EVOO over roasted vegetables, soups, pasta, or grilled proteins to add a rich flavor and healthy fat boost.
Smoothie Addition: Blend a tablespoon of olive oil into your morning smoothie to enhance the feeling of fullness and support digestion.
As a Replacement: Substitute butter and refined oils with olive oil in cooking, sautéing, or dipping bread.

Conclusion

In summary, the answer to the question "Is olive oil an appetite suppressant?" is a qualified yes. While it is not a magic pill for weight loss, high-quality olive oil—especially extra virgin olive oil—can effectively aid in appetite management. By stimulating the production of the lipid hormone OEA, influencing key satiety hormones like GLP-1 and serotonin, and stabilizing blood sugar, olive oil helps you feel fuller and more satisfied for longer. When used in moderation and as part of a balanced diet like the Mediterranean plan, incorporating olive oil is a science-backed strategy for long-term weight management and overall wellness. It is a smart choice that prioritizes fat quality over quantity, offering not only hunger control but also numerous other health benefits. A great resource for further reading on the effects of different fatty acids is the article from The Telegraph, which discusses the role of unsaturated fats in preventing hunger.

This content is for informational purposes only and is not medical advice. Consult a healthcare professional before making dietary changes.

Frequently Asked Questions

Olive oil curbs hunger primarily through two mechanisms: its main component, oleic acid, is converted into a compound called OEA in the small intestine that signals fullness to the brain, and it also increases the levels of satiety hormones like serotonin and GLP-1.

Extra virgin olive oil (EVOO) is considered the best for appetite control because its minimal processing preserves higher levels of beneficial compounds, like polyphenols and antioxidants, which contribute to its powerful effects on satiety hormones and metabolic health.

Some sources suggest that taking olive oil in the morning on an empty stomach can kickstart digestion and promote fullness, potentially helping to reduce snacking later in the day. However, it is a calorie-dense fat and should still be consumed in moderation.

While olive oil is calorie-dense, studies show that when used as a replacement for unhealthy fats and in moderation as part of a balanced diet, it does not cause weight gain and can actually be associated with less weight gain over time. The quality of fat is more important than just the quantity.

A recommended daily intake for appetite control is typically 1 to 2 tablespoons of high-quality extra virgin olive oil. This amount can be incorporated into meals throughout the day, such as in dressings, sauces, or drizzled over vegetables.

Yes, research indicates that the aromatic compounds in olive oil can influence eating habits. A study found that people who consumed yogurt with added olive oil aroma consumed fewer calories, suggesting that the scent can play a role in regulating satiety.

Studies have shown that incorporating extra virgin olive oil into a healthy diet can help reduce visceral (belly) fat. The anti-inflammatory properties and monounsaturated fats in olive oil play a role in reducing fat storage around the midsection.