Is Swallowing Olive Oil Safe and Beneficial?

January 6, 2026 •

4 min read

According to the Food and Drug Administration (FDA), consuming about 1.5 tablespoons of olive oil daily may reduce the risk of heart disease. But is swallowing olive oil straight from the spoon safe, and can it offer additional health benefits beyond typical dietary inclusion? This practice, particularly common in Mediterranean cultures, has gained popularity as a health trend.

Quick Summary

The practice of swallowing olive oil is generally safe in moderation for most adults, though direct benefits over using it in food are unclear. It can support heart health, aid digestion, and offers anti-inflammatory benefits. However, excessive intake can lead to digestive issues and weight gain due to high caloric content. Best results are often seen when integrated into a balanced diet.

Key Points

Swallowing is Safe in Moderation: For most healthy adults, swallowing one to two tablespoons of high-quality extra virgin olive oil per day is generally considered safe and can be beneficial.
Potent Nutrient Source: Extra virgin olive oil provides a concentrated dose of heart-healthy monounsaturated fats and powerful antioxidants when consumed directly.
Aids Digestion: It can act as a mild natural laxative by lubricating the digestive tract and may help relieve occasional constipation.
Choose EVOO: Always opt for extra virgin olive oil (EVOO) when consuming it for health purposes, as it is the least processed and retains the most beneficial compounds.
Moderation is Key: Excessive intake can lead to unwanted side effects like weight gain due to high caloric density, as well as digestive upset such as diarrhea.
Not a Magic Bullet: There is limited evidence that swallowing olive oil provides superior health benefits compared to incorporating it into your regular diet.

Understanding Olive Oil's Nutritional Profile

Olive oil, especially extra virgin olive oil (EVOO), is a cornerstone of the Mediterranean diet, lauded for its rich content of monounsaturated fatty acids (MUFAs), antioxidants, and anti-inflammatory compounds. MUFAs, primarily oleic acid, are known to support heart health by helping to reduce levels of "bad" LDL cholesterol. The antioxidants, such as polyphenols and oleocanthal, help combat oxidative stress and inflammation in the body, potentially lowering the risk of chronic diseases.

The Role of Extra Virgin Olive Oil

When considering swallowing olive oil, the quality matters. Extra virgin olive oil is the least processed variety, extracted by cold-pressing, which preserves the highest levels of beneficial antioxidants and polyphenols. Other grades, like refined or light olive oil, undergo more processing, which diminishes their nutritional value. For this reason, those who choose to swallow olive oil for health benefits should opt for high-quality, cold-pressed EVOO.

Potential Benefits of Swallowing Olive Oil

While most health benefits are associated with incorporating olive oil into a balanced diet, some people believe that swallowing it directly can amplify its effects. Some reported benefits include:

Constipation Relief: Olive oil acts as a lubricant for the digestive tract and can help soften stool, making it an effective remedy for mild constipation. Studies have shown it to be comparable to mineral oil in providing relief.
Improved Digestion: The oil can stimulate bile production, which helps in the breakdown of fats and improves overall digestion. It may also help soothe and protect the stomach lining.
Anti-inflammatory Effects: High-quality EVOO contains oleocanthal, a compound with anti-inflammatory properties that act similarly to ibuprofen. Consuming it directly can provide a concentrated dose of this beneficial compound.
Heart Health Support: Getting a consistent, measured dose of MUFAs daily can contribute to better heart health by improving cholesterol levels.

Potential Risks and Side Effects

Despite its health benefits, swallowing large quantities of olive oil comes with risks. Moderation is key to avoiding adverse effects.

Digestive Upset: Excessive intake, especially on an empty stomach, can lead to diarrhea, stomach cramps, and bloating.
Weight Gain: At approximately 120 calories per tablespoon, consuming large amounts of olive oil can significantly increase your daily caloric intake. This can lead to weight gain if not balanced with overall dietary habits.
Displacing Nutritious Foods: Swallowing oil can fill you up, potentially displacing other nutrient-dense whole foods like vegetables and lean proteins from your diet.
Blood Sugar Impact: Olive oil can lower blood sugar levels. Diabetics should monitor their intake carefully and consult a doctor before starting this habit.

Swallowing Olive Oil vs. Culinary Use


Feature	Swallowing Olive Oil Directly	Using Olive Oil in Cooking/Dressings
Absorption	May allow for more concentrated, direct nutrient absorption, especially on an empty stomach. Some evidence suggests nutrients are better absorbed with other foods.	Enhanced nutrient absorption when paired with certain foods, like tomatoes, which significantly increases antioxidant uptake.
Taste	Intense, sometimes peppery or bitter taste, which may be unpleasant for some individuals.	Flavor is integrated and often enhances the taste of dishes without an overpowering sensation.
Digestive Impact	Higher risk of gastrointestinal discomfort like diarrhea or bloating with excessive intake.	Lower risk of digestive upset when consumed as part of a meal in smaller, spread-out portions.
Caloric Intake	Easier to overconsume and increase calorie count significantly without realizing.	Caloric intake is more easily monitored and managed as part of a full meal.
Research	Limited scientific evidence supporting greater benefits over culinary use.	Extensive research supporting the benefits of a diet rich in olive oil, like the Mediterranean diet.

Proper Dosage and How to Start

If you choose to swallow olive oil, start with a small amount to see how your body reacts. A common recommendation is to begin with one teaspoon and gradually increase to one to two tablespoons per day. You can take it on an empty stomach in the morning for potential digestive benefits, but if it causes discomfort, try taking it with a meal.

Conclusion

Swallowing olive oil in moderation, particularly extra virgin olive oil, is generally safe for most healthy adults and can be a way to ensure you meet your daily intake of healthy fats. It offers potential benefits for heart health, digestion, and inflammation. However, there is limited scientific evidence to suggest that swallowing it directly is superior to incorporating it into your diet through cooking or dressings. Overconsumption can lead to digestive issues and weight gain, so practicing moderation is essential. As with any significant dietary change, it is wise to consult with a healthcare professional, especially if you have pre-existing health conditions or are on medication. Ultimately, integrating olive oil into a balanced diet is the most well-supported approach for reaping its many health rewards. Learn more about the components and health benefits of olive oil at the American Heart Association website.

This content is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional before making any decisions about your health or diet.

How to Incorporate Olive Oil for Maximum Benefits

Use EVOO as a base for homemade salad dressings with lemon juice and herbs.
Drizzle over roasted vegetables or grilled fish after cooking to preserve its flavor and nutritional compounds.
Substitute butter or other less-healthy fats with olive oil when sautéing vegetables.
Combine with balsamic vinegar and herbs for a healthy bread dip.

What to Look for When Buying Olive Oil

Grade: Choose Extra Virgin Olive Oil (EVOO) for the highest quality and most health benefits.
Bottle: Look for dark-colored glass bottles, as light exposure can degrade the oil's quality.
Date: Check for a harvest date, as fresher oil retains more of its antioxidants.

Frequently Asked Questions

Yes, it is generally safe for most people to swallow olive oil on an empty stomach. Some individuals report it helps with digestion and bowel regularity, but others may experience mild stomach discomfort. If this happens, try taking it with food instead.

A common recommendation is to start with one teaspoon and work up to one to two tablespoons per day. This amount can provide benefits without excessive caloric intake or potential digestive upset.

Yes, swallowing a large amount of olive oil can have a laxative effect and lead to diarrhea, bloating, and stomach cramps, particularly if you have a sensitive digestive system.

For maximum health benefits, you should use high-quality, cold-pressed Extra Virgin Olive Oil (EVOO). This type is the least processed and has the highest concentration of beneficial antioxidants.

There is no strong scientific evidence that swallowing olive oil directly causes weight loss. While olive oil contains healthy fats, it is also high in calories, and excessive consumption can lead to weight gain.

Olive oil may affect blood sugar levels and blood pressure. If you have diabetes or high blood pressure and are on medication, you should consult your doctor before regularly swallowing olive oil.

There is limited research to suggest that swallowing olive oil offers greater health benefits than incorporating it into your diet. In fact, consuming it with other foods can enhance the absorption of fat-soluble nutrients.