What are the benefits of taking olive oil on an empty stomach?

October 16, 2025 •

5 min read

According to Mediterranean tradition, which has valued olive oil as 'liquid gold' for centuries, consuming it on an empty stomach has been a longtime practice for wellness enthusiasts. In fact, many individuals swear by starting their day with this simple ritual to support digestion, reduce inflammation, and reap the full benefits of olive oil. This article explores what are the benefits of taking olive oil on an empty stomach and how you can safely incorporate it into your daily routine.

Quick Summary

Taking extra virgin olive oil on an empty stomach can support digestion by acting as a lubricant for the digestive tract and helping to relieve constipation. It provides a potent dose of antioxidants and healthy fats, which promote cardiovascular health, reduce inflammation, and help manage weight by enhancing satiety. This morning ritual also supports a healthy gut microbiome and may improve the absorption of nutrients throughout the day.

Key Points

Supports Digestive Health: A tablespoon of olive oil on an empty stomach acts as a natural lubricant, easing bowel movements and helping to relieve constipation.
Promotes Heart Health: Rich in monounsaturated fats and antioxidants, EVOO can help balance cholesterol levels and reduce the risk of cardiovascular disease.
Reduces Inflammation: The polyphenols in EVOO, including oleocanthal, have potent anti-inflammatory properties that can help protect against chronic diseases.
Aids Weight Management: The healthy fats in olive oil can increase satiety and help regulate blood sugar levels, which can aid in appetite control.
Boosts Antioxidant Intake: Consuming EVOO first thing in the morning provides a concentrated dose of antioxidants that protect your cells from oxidative stress.
Nourishes the Gut Microbiome: Olive oil's prebiotic properties help stimulate the growth of beneficial gut bacteria, which is essential for overall digestive and immune health.
Enhances Nutrient Absorption: Taking olive oil on an empty stomach can improve your body's ability to absorb fat-soluble vitamins (A, D, E, K) from subsequent meals.

For centuries, cultures in the Mediterranean have revered high-quality extra virgin olive oil (EVOO) as a cornerstone of health and longevity. The practice of drinking a tablespoon of EVOO on an empty stomach has gained widespread popularity, with many people reporting positive changes to their health and well-being. While EVOO offers benefits regardless of when it's consumed, taking it first thing in the morning may optimize certain health outcomes by allowing your body to absorb its nutrients more efficiently.

Optimizing Digestive Function

One of the most widely cited benefits of taking olive oil on an empty stomach is its positive effect on the digestive system. The oil acts as a natural lubricant for the gastrointestinal tract, which helps to ease bowel movements and combat issues like constipation. It can also help to soothe the stomach lining, potentially protecting against conditions such as gastritis and ulcers caused by excess stomach acid.

Constipation Relief

For those who experience occasional constipation, a daily tablespoon of olive oil can serve as a gentle, natural laxative. The healthy fats in the oil soften stools and coat the intestinal walls, making it easier for waste to pass through the bowel. Some sources suggest that combining olive oil with a little lemon juice can enhance this effect.

Gut Microbiome Support

Polyphenols found in EVOO act as prebiotics, which are compounds that fuel the beneficial bacteria in your gut. By nurturing a healthy gut microbiome, you can improve overall digestive health, immunity, and even mood. Consuming olive oil on an empty stomach may allow these prebiotic effects to take hold more effectively.

Boosting Cardiovascular Health

Extra virgin olive oil is renowned for its heart-healthy properties, primarily due to its high concentration of monounsaturated fats, specifically oleic acid. A daily dose of EVOO can contribute to better heart health in several ways.

Cholesterol Management

Studies have shown that regular olive oil consumption can help balance cholesterol levels by lowering low-density lipoprotein (LDL), often called 'bad' cholesterol, and increasing high-density lipoprotein (HDL), or 'good' cholesterol. This effect is largely attributed to the oleic acid content.

Antioxidant and Anti-Inflammatory Effects

EVOO is rich in powerful antioxidants, such as polyphenols and vitamin E, which help protect your cells from oxidative damage caused by free radicals. This anti-inflammatory effect is believed to play a significant role in reducing the risk of chronic diseases, including heart disease. The compound oleocanthal, responsible for the peppery kick in high-quality EVOO, acts similarly to a low-dose ibuprofen.

Aiding Weight Management and Metabolism

Despite being calorie-dense, a small amount of olive oil in the morning may help with weight management.

Increased Satiety

Consuming olive oil can enhance feelings of fullness and satisfaction, which can help curb cravings and reduce overall calorie intake throughout the day. This is because healthy fats slow down digestion and stabilize blood sugar levels, preventing the energy crashes that often lead to snacking.

Kickstarting Metabolism

Some evidence suggests that taking olive oil on an empty stomach can help activate your metabolism first thing in the morning. This can lead to more efficient fat burning throughout the day when combined with a balanced diet and regular exercise.

Enhancing Nutrient Absorption

One of the unique benefits of consuming olive oil is its ability to improve the absorption of other nutrients. Many essential vitamins, including A, D, E, and K, are fat-soluble, meaning they require a fat source to be properly absorbed by the body. By taking olive oil in the morning, you can maximize the nutritional value of your breakfast and subsequent meals.

Tips for Incorporating Olive Oil into Your Morning Routine

To get the most out of your morning olive oil ritual, consider these tips:

Choose High-Quality EVOO: Always opt for extra virgin olive oil, which is the highest grade and contains the most beneficial compounds, including antioxidants and polyphenols.
Start with a Small Dose: If you are new to drinking olive oil, begin with one teaspoon and gradually work your way up to a tablespoon to allow your body to adjust.
Combine with Lemon Juice: Mixing olive oil with a squeeze of fresh lemon juice is a popular method that can improve the taste and potentially enhance the detoxifying and digestive effects.
Maintain Consistency: For long-term benefits, consistency is key. Make it a regular part of your daily routine rather than a one-off fix.
Listen to Your Body: Some people may experience mild digestive upset, such as diarrhea or nausea, especially when starting. Adjust your dosage or take it with a meal if needed.

Comparison: Olive Oil on an Empty Stomach vs. with a Meal


Feature	Olive Oil on an Empty Stomach	Olive Oil with a Meal
Nutrient Absorption	Enhanced: The body can more effectively absorb fat-soluble vitamins (A, D, E, K) from subsequent foods.	Normal: Still aids in absorption but potentially less direct impact than on an empty stomach.
Digestive Impact	Higher: Acts as a natural lubricant and digestive aid, potentially more effective for constipation.	Milder: Still supports digestion but within the context of a full meal.
Metabolic Boost	More Direct: Can help kickstart metabolism and blood sugar regulation early in the day.	Ongoing: Contributes to stable blood sugar and satiety throughout the day as part of a meal.
Taste Experience	More Intense: The strong, peppery flavor of high-quality EVOO may be overwhelming for some.	Milder: Flavor is blended with other ingredients, making it more palatable for those sensitive to the taste.
Satiety Effect	Immediate: Can help reduce overall appetite for the day by promoting fullness early on.	Moderate: Contributes to satiety as part of a balanced meal.

Conclusion: Incorporating Olive Oil as a Healthy Habit

Incorporating a small amount of extra virgin olive oil into your morning routine, particularly on an empty stomach, is a simple yet effective way to support your overall health and wellness. The practice, steeped in Mediterranean tradition, offers numerous potential benefits, from improving digestion and providing gentle constipation relief to boosting cardiovascular health and aiding weight management. While it's not a magical cure-all, the consistent intake of high-quality EVOO provides a potent dose of antioxidants and healthy fats that can set a healthy tone for your entire day. Remember to start with a modest amount and listen to your body, ensuring this healthy habit aligns with your personal needs and preferences. For more information on olive oil's properties, you can explore resources like the National Institutes of Health.

Frequently Asked Questions

A standard recommendation for adults is to start with one teaspoon to one tablespoon (approximately 4 to 15 ml) of high-quality extra virgin olive oil. Starting with a smaller amount allows you to see how your body reacts before increasing the dosage.

Taking olive oil on an empty stomach is believed to allow for more direct and efficient absorption of its nutrients and beneficial compounds. This timing can also maximize its lubricating and digestive-stimulating effects first thing in the morning.

Yes, it is a common practice to mix a tablespoon of extra virgin olive oil with a squeeze of fresh lemon juice. This combination can enhance digestive benefits, adds a boost of vitamin C, and can make the taste more palatable for some.

For most people, taking a modest amount of olive oil on an empty stomach is safe. However, consuming too much can cause mild gastrointestinal discomfort, such as loose stools, diarrhea, or nausea, especially for those with a sensitive digestive system.

The best time to take olive oil depends on your health goals. A morning dose may kickstart metabolism and aid digestion, while an evening dose may support nighttime recovery and aid in sleep quality. Consistency is more important than timing for receiving overall health benefits.

Yes, one tablespoon of olive oil contains approximately 120 calories, which will break a strict intermittent fast from a caloric standpoint. If you are following a fasting protocol, consult your healthcare provider or consider adjusting your schedule accordingly.

For maximum health benefits, you should use high-quality, cold-pressed extra virgin olive oil (EVOO). EVOO contains the highest levels of beneficial antioxidants and polyphenols compared to refined olive oils.