Should I drink water after taking olive oil? The science of timing and digestion

October 4, 2025 •

3 min read

The Mediterranean diet, rich in olive oil, has gained global recognition for its health benefits, leading many to explore consuming it straight. This practice, however, often raises a key question for health enthusiasts: Should I drink water after taking olive oil? The answer involves understanding digestion and strategic timing.

Quick Summary

Drinking water after olive oil is generally safe, but timing is important for optimal benefits, especially when taken on an empty stomach. Waiting 20-30 minutes allows for better absorption and digestion of the oil, while mixing with warm water and lemon is another beneficial approach.

Key Points

Delay water consumption: Waiting 20-30 minutes after consuming olive oil on an empty stomach can improve nutrient absorption and digestion.
Mixing is safe: Combining olive oil with warm water and lemon is a common and safe practice that may stimulate digestion and ease constipation.
Hydration is fine later: Drinking water is always healthy, and there is no inherent danger in having it after olive oil; the waiting period is for maximizing benefits, not preventing harm.
Moderation is critical: Olive oil is calorie-dense, and consuming too much can lead to weight gain or digestive discomfort.
Food is the preferred method: Incorporating olive oil into meals, such as using it in dressings or for sautéing, is often the most practical and beneficial way to consume it.
Watch for GI issues: Some people may experience acid reflux or digestive upset when taking olive oil on an empty stomach.

The Science Behind Consuming Olive Oil and Water

Consuming olive oil, particularly high-quality extra virgin olive oil (EVOO), is lauded for its monounsaturated fatty acids (MUFAs), antioxidants, and polyphenols. When taken on an empty stomach, it is believed to help with digestion and nutrient absorption. The key lies in how the body processes these fats. For proper digestion of dietary fats, the liver releases bile. Taking olive oil can stimulate this process, and the timing of other consumables like water can influence its effectiveness. The primary consideration is not safety, as drinking water is always a healthy habit, but rather maximizing the benefits of the oil.

The Importance of Timing: When to Drink Water

For those who consume olive oil as a daily wellness shot, particularly on an empty stomach, waiting before drinking water or eating is a common recommendation. Some experts suggest a window of 20-30 minutes to allow the digestive system to begin processing the healthy fats and antioxidants without interference. Consuming water immediately could potentially dilute the effect, although this is more anecdotal than scientifically proven. By waiting, you give your digestive enzymes and bile a chance to get to work on the oil, which proponents believe allows for better assimilation of its beneficial compounds.

The Warm Water and Lemon Method

One popular practice is to mix olive oil with a glass of warm water and a squeeze of fresh lemon juice. This combination is believed to have a synergistic effect on digestion and detoxification. The steps for this method are straightforward:

Pour one teaspoon to one tablespoon of high-quality EVOO into a glass.
Add the juice of half a fresh lemon.
Pour in a small amount of warm, not hot, water and stir to combine.
Consume the mixture first thing in the morning on an empty stomach.

Other Considerations for Olive Oil Consumption

While drinking olive oil straight is a trend, it's far from the only or even the most recommended way to consume it. Health experts often emphasize incorporating olive oil into a balanced diet through cooking and food preparation. This approach not only provides the health benefits but also adds flavor and enhances the absorption of fat-soluble vitamins from other foods.

Potential Side Effects and Calorie Density It is important to remember that olive oil is calorie-dense. One tablespoon contains around 120 calories. Excessive consumption can contribute to weight gain if not balanced with overall caloric intake. Furthermore, some individuals with sensitive digestive systems may experience gastrointestinal discomfort, such as acid reflux or diarrhea, when consuming olive oil on an empty stomach. It is advisable to start with a small amount, such as one teaspoon, and observe how your body reacts before increasing the dosage.

Olive Oil and Water: Comparison of Consumption Methods

This table outlines the differences between various ways people incorporate olive oil and water into their wellness routines, focusing on timing and digestive impact.


Consumption Method	Timing	Digestive Impact	Key Considerations
Olive Oil Shot	On an empty stomach, wait 20-30 minutes before consuming water or food.	May offer concentrated benefits; can cause GI upset for some.	Best for maximum absorption, but needs careful timing.
Mixed with Warm Water & Lemon	First thing in the morning, or on an empty stomach.	Stimulates bile production, aids digestion, and may ease constipation.	Combats strong taste; acidity could affect tooth enamel over time.
Mixed with a Meal	Used as a dressing, marinade, or for cooking.	Slows absorption; helps with nutrient uptake of fat-soluble vitamins.	Most practical and integrated approach; benefits are part of a balanced diet.

Conclusion: So, Should You Drink Water After Taking Olive Oil?

There is no inherent danger in drinking water after consuming olive oil, but for optimal benefits, timing can be a factor, particularly if you take it on an empty stomach. For those using olive oil as a morning wellness shot, waiting 20-30 minutes can aid better digestion and absorption. Alternatively, mixing it with warm water and lemon is a well-established practice to support digestive health. The most important takeaway, regardless of your chosen method, is to practice moderation and ensure the oil is part of an overall healthy and balanced diet. Listen to your body and find the routine that works best for you.

Frequently Asked Questions

No, it is not bad or dangerous to drink water immediately after taking olive oil. The recommendation to wait 20-30 minutes is not for safety but to allow your body to better absorb the oil's nutrients without interference.

Mixing olive oil with warm water and lemon is a practice believed to help stimulate bile production and support digestion. The lemon adds vitamin C, and the combination can also make the olive oil more palatable.

Most experts recommend a moderate intake, such as 1 to 2 tablespoons per day. Excessive consumption can add significant calories to your diet, so moderation is key.

Yes, for maximum health benefits, it is best to use high-quality extra virgin olive oil (EVOO). EVOO is the least processed and contains the highest concentration of beneficial compounds like antioxidants and polyphenols.

Some anecdotal evidence suggests olive oil can promote a feeling of fullness, which may help with appetite control. However, there is no strong scientific evidence that drinking olive oil on its own is a magic weight-loss solution, and it is calorie-dense.

Instead of drinking it, you can easily incorporate olive oil into your meals. Common methods include using it as a salad dressing, drizzling it over roasted vegetables, or dipping whole-grain bread in it.

While generally well-tolerated, drinking olive oil on an empty stomach can cause gastrointestinal discomfort, such as acid reflux or diarrhea, in some people, particularly those with sensitive digestive systems. Starting with a small amount and listening to your body is recommended.