The practice of drinking olive oil, particularly extra virgin olive oil (EVOO), on an empty stomach in the morning has gained popularity, often touted for its potential health benefits like improving digestion and supporting cardiovascular health. However, while olive oil is a healthy fat, moderation is key. Consuming excessive amounts, especially in an concentrated form like a 'shot,' can lead to a range of side effects that undermine its purported benefits. These issues primarily revolve around digestive discomfort, calorie overload, and potential interactions with certain health conditions or medications.
Digestive Discomfort and Gastrointestinal Issues
For many people, the most immediate and noticeable side effect of drinking olive oil in the morning is digestive upset. The body's digestive system, particularly the gallbladder, may not be ready to process a concentrated dose of fat after a night of fasting.
Diarrhea
One of the most common issues from excessive consumption is diarrhea. Olive oil is a natural lubricant and has mild laxative properties. While this can be beneficial for those with constipation when taken in a small, controlled dose, a larger amount can overstimulate the bowels and lead to loose stools and cramps. This effect is particularly pronounced when taken on an empty stomach, as there is no other food to slow down its passage through the digestive system.
Nausea and Stomach Upset
Drinking pure oil, even a small quantity, can feel heavy or greasy, triggering nausea or general stomach upset in sensitive individuals. The palate can also find the taste unpleasant, especially with more robust, peppery extra virgin varieties. This discomfort is often a sign that the body is struggling to digest the high concentration of fat at once.
Gallbladder Strain
While olive oil stimulates bile production, which helps in digestion, an overabundance of fat can stress the gallbladder. For individuals with a history of gallstones or other gallbladder issues, consuming too much olive oil could potentially cause pain or exacerbate their condition. It is always advisable for individuals with pre-existing medical conditions to consult a doctor before incorporating new habits into their diet.
Calorie Overload and Weight Gain Risks
Despite being a "healthy fat," olive oil is a calorie-dense food. A single tablespoon contains approximately 120 calories. While proponents suggest its satiating effect aids weight management, regularly drinking olive oil as an add-on to your normal diet can easily result in a significant daily caloric surplus, leading to weight gain over time.
- Easy to Overconsume: Drinking oil straight makes it very easy to consume a large number of calories without feeling full. Many people are less mindful of calories consumed through liquids. For instance, drinking a quarter cup (4 tablespoons) of olive oil, as some internet trends suggest, adds nearly 500 calories, which is a substantial portion of a person's daily intake.
- Counteracts Weight Management Goals: For those aiming to lose or maintain weight, these excess calories can hinder progress. While replacing less healthy fats like butter or margarine with olive oil can be beneficial, simply adding olive oil shots to an existing diet can have the opposite effect.
Potential Interactions and Other Risks
Beyond the more common digestive and caloric issues, there are other potential health risks associated with excessive olive oil consumption.
Blood Pressure and Hypoglycemia
For individuals with certain health conditions, over-consumption can be dangerous. Olive oil has properties that can lower both blood pressure and blood sugar levels. While this is often a benefit in moderation, an excessive dose can cause these levels to drop too low, leading to symptoms like dizziness, weakness, and trembling. This is particularly concerning for diabetics or individuals on blood pressure medication.
Allergic Reactions
Though rare, some people have an allergy or intolerance to olives or olive oil. In these cases, consuming it can trigger allergic reactions, which may manifest as skin rashes, swelling, or digestive upset. Anyone who suspects they have an allergy should stop consuming olive oil and seek medical advice.
Comparison: Benefits vs. Risks of Morning Olive Oil
| Feature | Potential Benefits (in moderation) | Potential Risks (in excess) |
|---|---|---|
| Digestion | Improved bowel movements, constipation relief | Diarrhea, stomach cramps, nausea |
| Weight | Increased satiety, promotes weight management | Weight gain due to high-calorie density |
| Cardiovascular Health | Rich in monounsaturated fats, may improve cholesterol profile | Potential for significantly lowered blood pressure |
| Blood Sugar | May help stabilize blood sugar levels | Risk of hypoglycemia, especially for diabetics |
Best Practices for Consuming Olive Oil
Instead of drinking it straight in a large dose, which can lead to negative side effects, there are safer and more effective ways to incorporate olive oil into your morning routine and overall diet.
- Start Small: If you want to try drinking it, begin with a very small amount, like one teaspoon, and gradually increase to no more than one to two tablespoons per day as your body tolerates it.
- Mix with Food: Integrating olive oil with breakfast, rather than consuming it alone, can minimize digestive distress. Drizzle it over toast, mix it into a smoothie, or use it in an omelet.
- Use High-Quality Oil: Always opt for high-quality extra virgin olive oil (EVOO), which retains the most beneficial compounds.
- Consult a Professional: If you have underlying health conditions, particularly related to blood pressure, blood sugar, or your gallbladder, speak with a doctor before making it a daily habit.
Conclusion: Moderation is Key
Drinking olive oil in the morning is not inherently dangerous for most healthy individuals, but the risks of over-consumption, especially on an empty stomach, are significant and well-documented. Side effects such as digestive issues, unwanted weight gain from excess calories, and potential interactions with medications should be considered. Rather than chugging it, a more sustainable and safer approach is to consume a moderate amount as part of a balanced diet, like the Mediterranean diet. The benefits of olive oil come from consistent, responsible use over time, not from an intense morning regimen. For more information on dietary guidelines and healthy eating, consult authoritative sources such as the National Institutes of Health.
