Is Taking a Spoonful of Olive Oil in the Morning Good for You?

October 21, 2025 •

4 min read

Rooted in Mediterranean traditions, the practice of consuming extra virgin olive oil (EVOO) has gained traction as a modern wellness hack. While EVOO's broader health benefits are well-researched, the specific impact of taking a spoonful of olive oil in the morning on an empty stomach remains a subject of popular debate, often lacking specific scientific backing.

Quick Summary

Taking olive oil on an empty stomach offers no unique, scientifically proven benefits over consuming it with meals. Its well-documented health advantages come from its antioxidant and healthy fat content, regardless of timing. Moderation is key to avoid excess calories and digestive upset.

Key Points

Timing is Not the Key: Scientific evidence does not confirm that drinking olive oil on an empty stomach is uniquely more beneficial than consuming it with food.
Rich in Health-Promoting Compounds: Extra virgin olive oil is packed with powerful antioxidants and heart-healthy monounsaturated fats that provide significant benefits when consumed regularly.
Digestive Relief Varies: Some individuals experience digestive benefits like constipation relief, but sensitive stomachs may react negatively to olive oil on an empty stomach.
Moderation is Essential: Olive oil is high in calories (about 120 per tablespoon), so careful intake is important for weight management and overall health.
Choose Quality EVOO: Opt for high-quality, cold-pressed extra virgin olive oil to maximize the intake of beneficial polyphenols and other compounds.
Part of a Broader Diet: The most significant benefits are achieved by integrating olive oil into a balanced diet, such as the Mediterranean diet, rather than relying on it as a 'quick fix'.

The Proven Health Benefits of Olive Oil

Olive oil, particularly high-quality extra virgin olive oil (EVOO), is a pillar of the Mediterranean diet and is celebrated for a wealth of health-promoting properties. These benefits are attributed to its rich composition of monounsaturated fatty acids (MUFAs) and powerful antioxidants, such as polyphenols.

Cardiovascular Health

Consumption of EVOO is strongly associated with a reduced risk of cardiovascular disease. The MUFAs help lower 'bad' LDL cholesterol while increasing 'good' HDL cholesterol, promoting better heart health. Furthermore, olive oil helps lower blood pressure and improves the function of the endothelium, the lining of the blood vessels. Many studies show that replacing saturated fats with olive oil is a key strategy for a heart-healthy diet.

Anti-Inflammatory Effects

Chronic inflammation is a significant contributor to many diseases, including heart disease, diabetes, and Alzheimer's. EVOO contains oleocanthal, a potent antioxidant with anti-inflammatory properties that have been compared to those of ibuprofen. This makes regular olive oil consumption an effective dietary approach to combating inflammation throughout the body.

Antioxidant Protection

The antioxidants found in EVOO, including polyphenols and vitamin E, are crucial for protecting the body against oxidative damage caused by free radicals. By neutralizing these harmful molecules, antioxidants can help reduce the risk of chronic illnesses and support overall cellular health. Using EVOO raw, such as in dressings, helps preserve these sensitive compounds.

The Morning Ritual: Fact vs. Folklore

The practice of taking olive oil on an empty stomach is often promoted with claims of superior digestive, metabolic, and detoxifying effects. While some anecdotal reports suggest benefits like improved digestion and relief from constipation, scientific evidence doesn't support the idea that morning intake is uniquely advantageous.

Digestive and Gut Health

For some, a morning dose can aid digestion and bowel movements due to its lubricating effect. It may also help stimulate bile production, which assists in fat digestion. The anti-inflammatory properties can also help soothe conditions like gastritis or acid reflux for some individuals. However, consuming olive oil with food throughout the day provides these same benefits without the potential shock to an empty digestive system.

Nutrient Absorption and Weight Management

Olive oil helps with the absorption of fat-soluble vitamins (A, D, E, K). For this to work, it needs to be consumed with foods containing these vitamins, making a balanced meal the ideal vehicle. The fat content can also promote satiety, helping to reduce appetite and potentially aiding weight management. Yet, this effect is not dependent on taking it in the morning; its high calorie count (approx. 120 calories per tablespoon) means moderation is key, regardless of timing.

Potential Risks and Considerations

While generally safe, drinking olive oil straight comes with some considerations:

Digestive Discomfort: Taking a high concentration of fat on an empty stomach can cause nausea, stomach upset, or diarrhea in some individuals. It is advisable to start with a teaspoon and see how your body reacts before increasing the amount.
High Caloric Load: As a calorie-dense food, excessive intake of olive oil can contribute to weight gain if not balanced with overall caloric intake. Relying on a 'shot' of oil instead of a full, balanced breakfast can also cause you to miss out on other nutrients from whole foods.
Quality Matters: The benefits are largely tied to high-quality EVOO. Refined or lower-grade oils contain fewer of the beneficial compounds. It is crucial to choose a reputable brand to ensure you are getting genuine EVOO.

Comparing Olive Oil Consumption Methods


Feature	Drinking on Empty Stomach	Incorporating into Meals	Using as a Finishing Oil
Effectiveness	Anecdotal; benefits largely tied to general EVOO properties.	Proven and widely accepted; integrated into a healthy eating pattern.	High bioavailability of antioxidants, preserves delicate flavor.
Digestive Impact	Potential for gastric discomfort in sensitive individuals.	Easier on the digestive system, supports overall nutrient absorption.	Gentle on the stomach.
Nutrient Synergy	Limited; misses synergy with other foods containing fat-soluble vitamins.	Maximizes absorption of fat-soluble vitamins from the meal.	Complements the flavor and nutrition of the finished dish.
Caloric Balance	Can be difficult to manage caloric intake effectively.	Easily integrated into overall dietary planning for caloric balance.	Often used in smaller, controlled amounts.

Making an Informed Decision

Ultimately, the decision to take a spoonful of olive oil in the morning is a matter of personal preference and digestive tolerance. While proponents cite various benefits, the core scientific consensus is that olive oil's health advantages are derived from its overall incorporation into a balanced diet, not from a specific, ritualistic morning intake. Starting with high-quality EVOO is essential, and paying attention to your body's response is key. For those with sensitive systems, incorporating it into a balanced meal, like a Mediterranean-style breakfast with toast or vegetables, is a safer and equally beneficial approach. Consistent, moderate intake is far more important than the specific timing. For further reading on the various health benefits, a resource like Healthline offers a comprehensive overview: 11 Proven Benefits of Olive Oil.

Conclusion

While the trend of taking a spoonful of olive oil in the morning is a popular wellness practice, its specific benefits over consuming it with meals are largely unproven by science. The substantial health benefits of extra virgin olive oil—including its anti-inflammatory, antioxidant, and cardioprotective effects—are well-established and occur regardless of when it's ingested. The most crucial factor is consistently including high-quality EVOO in your diet in a way that works for your body and your lifestyle. Listen to your digestive system, prioritize moderation to manage calories, and focus on the oil's overall role in a nutritious, balanced eating pattern for the best long-term results.

Frequently Asked Questions

Yes, drinking olive oil in the morning is generally safe, and its healthy fats and antioxidants can contribute to your overall well-being. However, there is no scientific evidence that this timing is better than consuming it with meals.

For some, the lubricating effect of olive oil can help ease constipation. This is a common traditional remedy, but whether it is more effective on an empty stomach versus with food lacks specific scientific backing.

Risks include potential digestive discomfort like nausea or diarrhea, especially for sensitive individuals. Due to its high calorie content, excessive intake could also contribute to weight gain if not managed within your daily diet.

Olive oil can promote satiety, potentially helping to reduce overall calorie intake and aid in weight management. However, it is a high-calorie food, and weight loss requires balancing energy intake with expenditure through a healthy diet and exercise.

The most scientifically supported way is to incorporate it moderately into a balanced diet, such as using it in salad dressings, cooking, or as a finishing oil. This ensures consistent intake of its beneficial compounds.

Yes, consuming olive oil as part of a meal provides the same, if not enhanced, health benefits. Eating it with food can aid in the absorption of fat-soluble vitamins and may be gentler on the digestive system.

If you choose to do so, start with a small amount, such as a teaspoon, to assess your tolerance. Many studies show benefits with a daily intake of 1 to 1.5 tablespoons, but this can be spread throughout the day.