What Does Putting Olive Oil in Drinking Water Do?: Separating Fact from Anecdote

October 18, 2025 •

5 min read

Anecdotal claims suggest that drinking a tablespoon of olive oil in water can aid digestion and weight loss, but research shows that the primary health benefits of olive oil come from regular, moderate consumption, regardless of how it is ingested. So, what does putting olive oil in drinking water do? It adds healthy monounsaturated fats and antioxidants to your diet, but it’s crucial to understand the science and potential side effects.

Quick Summary

The practice of mixing olive oil with water to drink is an efficient way to consume its healthy fats and antioxidants, potentially aiding digestion and heart health. While the oil and water do not mix, the combination delivers the nutritional benefits of olive oil. Moderation is advised due to the high-calorie density.

Key Points

No Special Benefits from Mixing: The primary health benefits of olive oil stem from its chemical composition (healthy fats, antioxidants), not from the act of mixing it with water.
Aids Digestion: Drinking olive oil with water can act as a natural laxative, helping to soften stools and relieve constipation.
Provides Healthy Fats and Antioxidants: This method is a concentrated way to consume olive oil’s monounsaturated fats and anti-inflammatory antioxidants.
Risk of High Calories: Olive oil is calorie-dense, and excessive consumption without adjusting your overall diet can lead to unwanted weight gain.
Potential Digestive Issues: Too much olive oil, particularly on an empty stomach, can cause gastrointestinal discomfort like diarrhea or nausea.
Best to Use EVOO: When drinking olive oil, using high-quality Extra Virgin Olive Oil (EVOO) is recommended due to its higher antioxidant and polyphenol content.

The Science Behind Oil and Water

Before diving into the health implications, it's essential to understand the basic chemistry of mixing olive oil and water. At a molecular level, oil and water are fundamentally different, which is why they don't blend. Water molecules are 'polar,' meaning they have positive and negative ends, causing them to be strongly attracted to other water molecules. In contrast, olive oil molecules are 'non-polar' and 'hydrophobic,' or water-fearing. As a result, the two liquids repel each other, causing the oil to separate and float on top of the water because it is less dense.

This simple scientific fact means that when you put olive oil in drinking water, the two will remain separate. While you can shake or stir them to create a temporary suspension, the oil will quickly rise to the surface again. Consuming this mixture essentially means drinking the oil layer and then the water, or vice versa, which is a key distinction when evaluating its health effects.

Can Mixing with Water Offer Unique Benefits?

Some people believe that consuming olive oil in this manner—especially on an empty stomach—unlocks or magnifies its benefits. However, scientific studies do not support the idea that drinking large, isolated amounts of olive oil is inherently more beneficial than incorporating it into your diet in other ways, such as in salad dressings or cooking. The benefits come from the quality of the olive oil and its consistent inclusion in a balanced diet, not the specific act of mixing it with water.

The Core Health Benefits of Olive Oil

Whether consumed in water or with food, high-quality extra virgin olive oil (EVOO) offers a range of well-documented health benefits. The least processed form, EVOO retains the highest levels of beneficial compounds.

Digestive Health

One of the most cited reasons for drinking olive oil, particularly in the morning, is to aid digestion. It's often used as a home remedy to combat constipation.

Lubrication: Olive oil acts as a natural lubricant, aiding the smooth passage of food through the digestive tract and softening stools.
Bile Production: It may stimulate bile production, which is essential for breaking down fats and absorbing nutrients.

Cardiovascular Health

Olive oil is a cornerstone of the Mediterranean diet, which is widely celebrated for its heart-healthy properties.

Healthy Fats: It is rich in monounsaturated fats (MUFAs), which help lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol.
Reduced Risk: Studies have linked high olive oil consumption to a reduced risk of heart disease and stroke.

Anti-Inflammatory and Antioxidant Properties

EVOO is packed with antioxidants, including polyphenols and oleocanthal, which combat inflammation and oxidative stress in the body.

Cellular Protection: Antioxidants protect cells from damage caused by free radicals, which are implicated in chronic diseases.
Overall Well-being: Reduced inflammation contributes to overall better health and may alleviate symptoms of conditions like arthritis.

Risks and Considerations

While generally safe, there are important factors to consider before adding olive oil to your daily water intake.

Calorie Density and Weight Management

Olive oil is high in calories, containing about 120 calories per tablespoon. Drinking it without replacing other, less healthy fats can increase your total daily caloric intake, potentially leading to weight gain. For those trying to manage their weight, it is crucial to account for these extra calories.

Digestive Discomfort

Though it can aid in constipation relief, consuming too much olive oil, especially on an empty stomach, can cause gastrointestinal issues.

Possible Side Effects: Overconsumption can lead to diarrhea, nausea, or stomach cramps.
Start Small: It is recommended to start with a small dose (e.g., one teaspoon) to gauge your body's tolerance before increasing the amount.

Nutrient Balance

Drinking excessive olive oil can displace other healthy foods in your diet, potentially leading to a nutrient imbalance. A balanced diet should include a variety of healthy fats from sources like nuts, seeds, and avocados, not just rely on one source.

How to Incorporate Olive Oil with Water (and Other Ways)

For those who prefer a daily olive oil drink, mixing it with warm water and a splash of lemon juice is a common method that can make it more palatable and may offer additional benefits from the vitamin C in lemon.

Here are a few popular consumption methods:

The Morning Ritual: Mix 1 tablespoon of high-quality EVOO with a glass of warm water and the juice of half a lemon. Wait about 30 minutes before eating breakfast to allow for maximum absorption.
With Food: Drizzle olive oil over salads, roasted vegetables, or whole-grain toast. This method can enhance the absorption of fat-soluble vitamins from other foods.
Before Bed: Some find that consuming a small amount of olive oil at night aids in overnight digestion and promotes more restful sleep.


Feature	Drinking Olive Oil with Water	Using Olive Oil in Cooking/Dressing
Taste	Can be unpleasant for some; often mixed with lemon juice to improve flavor.	Easily incorporated into delicious recipes, dressings, and dips.
Nutrient Absorption	Delivers concentrated fats and antioxidants directly, but absorption might be better with some foods.	Enhances the absorption of fat-soluble vitamins (A, D, E, K) from vegetables and other ingredients.
Digestive Impact	Often used specifically to address constipation; potential for digestive upset if consumed excessively.	Generally gentler on the digestive system when part of a balanced meal.
Calorie Control	Requires careful portion control to avoid excess calorie intake from a single source.	Calories are integrated into meal planning, making them easier to manage within a balanced dietary framework.
Sensory Experience	A more functional, less enjoyable way to consume olive oil.	Enhances flavor, texture, and overall enjoyment of meals, which is a key part of a sustainable healthy diet.

Conclusion

What does putting olive oil in drinking water do? Primarily, it serves as a concentrated way to consume the healthy fats and antioxidants that olive oil is known for. However, the health-boosting properties come from the oil itself, not the specific action of mixing it with water, which physically serves to separate the oil from the water. While it can be a useful tool for aiding digestion, especially constipation, it offers no magical benefits beyond those of regular, moderate consumption of high-quality extra virgin olive oil. For most people, incorporating olive oil into meals and salad dressings is a more enjoyable and sustainable way to reap its extensive health benefits while maintaining a balanced diet. As with any dietary change, consulting a healthcare professional is advisable, particularly for individuals with pre-existing health conditions or concerns. For more information on the general benefits of consuming olive oil, consult reputable health sources like Healthline.

Frequently Asked Questions

No, olive oil and water do not mix. Olive oil is less dense and hydrophobic (water-fearing), causing it to float on top of the water due to differences in molecular polarity.

Yes, it is generally safe to drink small amounts, like a tablespoon, of olive oil with water daily. However, monitor your body's response and be mindful of the high-calorie content to avoid potential weight gain or digestive issues.

Many people drink it in the morning on an empty stomach, sometimes with lemon juice, to stimulate the digestive system. Others prefer taking it before bed to aid overnight digestion.

While the healthy fats in olive oil can promote a feeling of fullness, potentially reducing overall calorie intake, there is no strong scientific evidence that drinking it specifically causes weight loss. It is high in calories, so moderation is key.

There is no research to support that drinking olive oil provides greater benefits than consuming it with food. Using it in meals can enhance the absorption of fat-soluble vitamins from other ingredients.

For maximum health benefits, you should use high-quality Extra Virgin Olive Oil (EVOO). It is the least processed and retains the highest levels of beneficial antioxidants and polyphenols.

Potential side effects include gastrointestinal discomfort, such as diarrhea, nausea, or stomach cramps, particularly if you consume it in large quantities. Excessive intake can also contribute to weight gain.