What Does Olive Oil Do to the Body When You Drink It?

November 10, 2025 •

4 min read

According to a 2022 study in the Journal of the American College of Cardiology, replacing animal fats with olive oil is associated with a significantly lower risk of death from cardiovascular disease. Many people wonder, however, if drinking olive oil straight, rather than incorporating it into food, changes these effects. What does olive oil do to the body when you drink it, and is it a better way to consume this healthy fat?

Quick Summary

Drinking olive oil delivers healthy monounsaturated fats and antioxidants to the body, potentially benefiting heart health, digestion, and reducing inflammation. While generally safe in moderation, excessive consumption may cause digestive upset or weight gain due to its high calorie density. The benefits of drinking it are not definitively proven to be superior to consuming it with food.

Key Points

Heart Health Boost: Drinking olive oil provides monounsaturated fats that can lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol, significantly reducing cardiovascular disease risk.
Powerful Anti-inflammatory Properties: Extra virgin olive oil contains oleocanthal, an antioxidant with properties similar to ibuprofen, which helps reduce systemic inflammation throughout the body.
Aids Digestion: A small, moderate amount of olive oil acts as a natural laxative, lubricating the intestinal tract and softening stools to relieve constipation.
Rich Source of Antioxidants: EVOO delivers a high concentration of antioxidants, like polyphenols, which protect the body from oxidative stress and cell damage caused by free radicals.
Potential Risks in High Doses: While beneficial in moderation, drinking too much olive oil can lead to digestive discomfort such as diarrhea, stomach upset, or weight gain due to its high calorie count.
Choosing the Right Type: Opt for Extra Virgin Olive Oil for maximum health benefits, as its cold-pressing process preserves higher levels of beneficial compounds compared to refined versions.
Optimal Consumption Method: Drinking olive oil straight is not proven to be more beneficial than consuming it with food, as pairing it with other foods can enhance the absorption of fat-soluble vitamins.

The Science Behind Drinking Olive Oil

Olive oil, particularly extra virgin olive oil (EVOO), is a cornerstone of the Mediterranean diet, renowned for its health-promoting properties. Its benefits come from its high concentration of monounsaturated fatty acids (MUFAs), primarily oleic acid, and a rich profile of antioxidants, including polyphenols. When you drink olive oil, your body absorbs these compounds, but this method isn't necessarily more effective than using it in cooking or as a dressing. The key is consistent, moderate intake as part of a balanced diet.

What happens in the body?

Once ingested, olive oil travels through the digestive system, where its components are broken down and absorbed:

Absorption of nutrients: The monounsaturated fats are absorbed and used by the body for energy and cell maintenance. Consuming healthy fats also aids in the absorption of fat-soluble vitamins (A, D, E, and K) present in other foods you eat.
Anti-inflammatory action: The antioxidant compound oleocanthal, found in EVOO, mimics the effects of ibuprofen by inhibiting inflammatory enzymes. Another anti-inflammatory polyphenol, oleuropein, protects LDL ('bad') cholesterol from oxidation.
Antioxidant defense: Polyphenols like hydroxytyrosol act as powerful antioxidants, neutralizing free radicals that cause oxidative stress. This cellular protection is linked to a lower risk of chronic diseases.

Benefits of Drinking Olive Oil in Moderation

For those who tolerate it well, drinking a small amount of EVOO daily may provide several benefits, especially if it replaces less healthy fats in the diet.

Heart Health: Regular consumption is strongly linked to a reduced risk of cardiovascular disease. MUFAs can help lower LDL cholesterol and increase 'good' HDL cholesterol. The polyphenols also help protect against the oxidation of LDL cholesterol, a key step in developing atherosclerosis.

Digestive Health: Drinking a tablespoon of olive oil is a traditional remedy for constipation and can act as a natural stool softener. It lubricates the intestinal tract and aids bowel movements, making it an effective, short-term solution for mild issues.

Anti-Inflammatory Effects: The potent anti-inflammatory compounds, like oleocanthal, can help reduce systemic inflammation throughout the body. This can benefit those with inflammatory conditions such as arthritis.

Weight Management: While high in calories, healthy fats like those in olive oil can promote feelings of fullness and satiety, potentially reducing overall calorie intake later in the day. However, moderation is key to prevent weight gain.

Potential Risks and Side Effects

Drinking olive oil is not without its considerations. While a healthy part of a diet, consuming too much or reacting negatively to it can cause issues.

Digestive discomfort: A common side effect is gastrointestinal distress, especially when drinking large quantities or consuming it on an empty stomach. Symptoms can include diarrhea, stomach upset, or nausea.
High calorie density: Olive oil is calorie-dense, with approximately 120 calories per tablespoon. Excessive intake that is not balanced with your overall diet can lead to weight gain over time.
Nutrient displacement: Over-relying on olive oil for fat intake can displace other whole, nutrient-dense foods from your diet. It is not a substitute for a balanced, varied diet rich in vegetables, proteins, and other healthy fats from nuts and seeds.
Allergic reactions: Although rare, an allergy to olive oil or olive pollen can cause a reaction in some individuals.

Olive Oil Types and Consumption Methods

Not all olive oils are created equal. The level of beneficial compounds, particularly polyphenols, varies significantly based on processing. The way you consume it also matters.


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil (Light/Pure)
Processing	Cold-pressed; no chemicals or high heat used.	Uses heat and solvents to extract and refine.
Beneficial Compounds	Highest levels of polyphenols and antioxidants.	Lower levels of polyphenols due to processing.
Flavor	Strong, fruity, and peppery.	Mild and neutral.
Ideal Use	Drinking, dressings, low-heat cooking, finishing.	High-heat cooking and frying.
Nutritional Quality	Superior; preserves natural qualities.	Lower than EVOO; most beneficial compounds are lost.

For maximum benefits, especially from polyphenols, choose high-quality EVOO. Many experts agree that incorporating olive oil into food, rather than drinking it plain, can provide equal or superior benefits because some nutrients are better absorbed when paired with other foods. Drizzling it over salads, vegetables, or pasta, or using it in marinades are effective and delicious ways to consume it.

Conclusion

Drinking olive oil is a direct and effective way to deliver healthy monounsaturated fats and powerful antioxidants to the body. This can lead to significant health benefits, particularly for cardiovascular health and digestion, and offers potent anti-inflammatory effects. For the best results, always choose high-quality Extra Virgin Olive Oil. However, it's crucial to consume it in moderation due to its high calorie content and potential for digestive side effects if overdone. Many benefits are achieved equally well by simply incorporating EVOO into your regular cooking and meals, often with better nutrient absorption. Ultimately, a balanced approach is best: enjoy olive oil as part of a healthy, varied diet, whether by drinking a small amount or using it as a versatile and flavorful ingredient.

The information provided in this article is for informational purposes only and does not constitute medical advice. For health-related concerns, it's always recommended to consult with a healthcare professional.

Frequently Asked Questions

Yes, drinking a small, moderate amount of high-quality Extra Virgin Olive Oil (EVOO) every day can be beneficial. It provides a consistent dose of healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds that support heart health and digestion.

Some people believe that drinking olive oil on an empty stomach enhances its digestive benefits, but it may cause digestive discomfort, such as stomach upset or diarrhea, in sensitive individuals. Starting with a small amount and listening to your body is recommended.

There is no definitive research suggesting that drinking olive oil is superior to eating it with food. In fact, consuming it with other foods, particularly vegetables, can increase the absorption of fat-soluble vitamins. How you consume it is a matter of personal preference and tolerance.

A common recommendation is to consume about one to two tablespoons of olive oil daily, whether drinking it straight or using it in food. It is important to remember that olive oil is high in calories and should be consumed in moderation as part of a balanced diet.

Yes, excessive consumption of olive oil can be harmful. Its high calorie count can lead to weight gain if not accounted for in your total daily intake. Large amounts can also cause digestive issues like diarrhea and potentially displace other healthy foods from your diet.

Yes, drinking olive oil, especially high-quality EVOO, can help reduce inflammation. Its potent anti-inflammatory compounds, particularly oleocanthal and polyphenols, help to combat chronic inflammation.

While not a direct weight-loss tool, consuming olive oil as part of a healthy diet may assist with weight management. The healthy fats can promote satiety, helping you feel full and potentially reducing overall calorie intake.