Potential Side Effects of Eating Olive Oil Everyday

November 26, 2025 •

3 min read

According to the World Health Organization, heart disease is the most common cause of death globally, yet Mediterranean countries with high olive oil consumption have a lower incidence. Despite its proven benefits for cardiovascular health and beyond, it is crucial to understand the potential side effects of eating olive oil everyday, especially when consumed in excessive amounts.

Quick Summary

Overconsumption of olive oil can lead to digestive discomfort, weight gain due to high caloric density, and potential skin problems like acne. Moderation is key to balancing the oil's numerous health benefits with its potential drawbacks.

Key Points

Digestive Discomfort: Excessive olive oil can act as a laxative, potentially causing diarrhea, bloating, or stomach cramps due to its high fat content.
Weight Gain: Olive oil is calorie-dense (approx. 120 calories/tbsp), and overconsumption can contribute to weight gain if not balanced within your total daily caloric intake.
Skin Problems: High intake or topical application can lead to acne, especially in those with sensitive or oily skin, by clogging pores and trapping bacteria.
Medication Interference: Olive oil's blood-sugar and blood-pressure-lowering effects can interact with corresponding medications, potentially causing levels to drop too low.
Nutrient Imbalance: Over-reliance on olive oil can create an imbalance in essential fatty acids, impacting overall heart and brain health.
Heat Instability: Using high-quality, cold-pressed olive oil like EVOO for high-temperature cooking can degrade beneficial compounds and potentially release harmful substances.

Moderation is Key to Mitigating Risks

Olive oil is widely praised as a cornerstone of the healthy Mediterranean diet, packed with monounsaturated fats and antioxidants that benefit heart health and combat inflammation. However, the notion that more is always better does not apply. Excessive daily intake can trigger adverse reactions, especially in those with pre-existing sensitivities. The main takeaway is that while healthy, olive oil should be consumed in moderation as part of a balanced diet.

Digestive Issues from Overconsumption

Perhaps the most common and immediate side effect of consuming too much olive oil is digestive upset. Olive oil is a natural laxative, and while beneficial for treating constipation in small doses, overdoing it can lead to diarrhea, bloating, and stomach cramps. The high fat content can slow down stomach emptying, causing discomfort and fullness. People with sensitive digestive systems, including those with irritable bowel syndrome (IBS), should be particularly mindful of their intake.

Caloric Density and Weight Gain

Despite its 'healthy fat' reputation, olive oil is a calorie-dense food, containing about 120 calories per tablespoon. Consuming large quantities daily without adjusting overall caloric intake can lead to unintended weight gain over time. This is because all fats, regardless of their health profile, are high in calories. While studies show that replacing unhealthy fats with olive oil can be beneficial for weight management, simply adding large amounts to your diet can have the opposite effect.

Skin Issues and Acne

Some individuals have reported developing acne after excessively consuming or applying olive oil. When consumed in high amounts, it can potentially disrupt the body's natural balance. When applied topically, its occlusive nature can trap bacteria and dead skin cells, exacerbating breakouts, especially for those with oily or acne-prone skin.

Potential Drug Interactions

For those on certain medications, consuming olive oil daily can pose a risk. It is known to have blood-sugar-lowering and blood-pressure-lowering effects. Therefore, individuals taking medications for diabetes or high blood pressure should monitor their intake and consult a doctor, as the combined effect could cause blood sugar or blood pressure to drop too low.

Risk of Allergic Reactions

While rare, some people may have an olive oil allergy, with symptoms ranging from skin rashes to more acute reactions. Individuals sensitive to olives or related plants should approach olive oil consumption with caution.

Nutrient Imbalance and Heating Risks

Over-reliance on olive oil for cooking can lead to a nutrient imbalance, specifically affecting the ratio of Omega-6 to Omega-3 fatty acids, which are crucial for heart and brain health. Furthermore, heating cold-pressed olive oil, such as Extra Virgin Olive Oil (EVOO), to very high temperatures can potentially release carcinogenic substances and reduce its health benefits, though refined olive oil is more heat-stable.

Olive Oil vs. Other Cooking Oils: A Comparison


Feature	Olive Oil (EVOO)	Vegetable Oil	Butter
Primary Fat Type	Monounsaturated	Polyunsaturated	Saturated
Caloric Density	~120 calories/tbsp	~124 calories/tbsp	~102 calories/tbsp
Processing	Minimally processed (EVOO)	Highly refined	Processed
Antioxidants	High in polyphenols	Few to none	Few to none
Weight Gain Risk	Lower (with moderation)	Higher	Higher
Digestive Impact	Can act as a mild laxative	Less likely to cause GI issues	Can cause GI issues in large amounts

Conclusion: Finding the Right Balance

Eating olive oil every day, especially extra virgin olive oil, offers a range of health benefits, from heart protection to anti-inflammatory effects. The key to avoiding adverse side effects lies in moderation and mindful consumption. For most adults, a daily intake of 2-4 tablespoons is a safe and effective amount to reap the benefits without overdoing it. Paying attention to your body's individual response, particularly regarding digestion and weight, is essential. Replacing less healthy fats like butter or margarine with olive oil is a positive step, but it must be considered within your overall caloric intake. By respecting your body's needs and listening to its signals, you can incorporate this 'liquid gold' into a sustainable, healthy diet without experiencing the negative consequences of excess.

World Health Organization provides further information on the health consequences of obesity.

Frequently Asked Questions

For most healthy adults, consuming 2-4 tablespoons of extra virgin olive oil per day is generally considered safe and beneficial. However, individual tolerance and overall diet should be considered.

While often touted as a health trend, drinking a straight shot of olive oil is an inefficient way to consume it. It significantly increases your caloric intake at once and can irritate the digestive system, potentially causing diarrhea.

For some, olive oil can help alleviate acid reflux symptoms, but for others, its high fat content can relax the lower esophageal sphincter and trigger heartburn. Moderation is key, and individual reactions can vary.

Yes, though it is rare. Individuals with an allergy to olives or related plants can experience allergic reactions to olive oil, with symptoms ranging from skin rashes to digestive upset.

Not necessarily. While olive oil is calorie-dense, studies show that when it replaces less healthy fats like butter or margarine, it can be beneficial for weight management. However, excessive intake without adjusting other calories will lead to weight gain.

The best way to consume olive oil is as part of a balanced diet, such as the Mediterranean diet, using it in moderation for cooking or dressing salads. Using extra virgin olive oil as a finishing oil or in low-heat cooking preserves its beneficial compounds.

Extra virgin olive oil retains more antioxidants but has a lower smoke point, making it less suitable for high-heat cooking compared to refined olive oil. In terms of side effects from excess, both are calorie-dense and can cause similar issues.