What happens if you consume too much extra virgin olive oil?

November 21, 2025 •

4 min read

While extra virgin olive oil is praised for its healthy monounsaturated fats, studies show that overconsumption can have negative side effects. So, what happens if you consume too much extra virgin olive oil, and how can you tell if you are overdoing it?

Quick Summary

Overconsuming extra virgin olive oil can trigger side effects like gastrointestinal distress, unwanted weight gain due to high calorie density, and nutrient imbalances. Moderation and portion control are critical for maximizing its health benefits and avoiding potential risks.

Key Points

Moderation is critical: Consuming extra virgin olive oil in moderation is key to reaping its health benefits and avoiding negative side effects such as digestive issues and weight gain.
High in calories: With approximately 120 calories per tablespoon, consuming excessive amounts of olive oil can easily lead to a caloric surplus and unwanted weight gain.
Potential for diarrhea: Due to its mild laxative effect, overconsumption, especially on an empty stomach, can trigger digestive upset and diarrhea.
May affect blood pressure: For individuals on blood pressure medication, excessive olive oil intake could cause blood pressure to drop too low.
Replace, don’t just add: Maximizing olive oil's health benefits means replacing less healthy fats with it, rather than simply adding more fat to your diet.
Listen to your body: The right amount of olive oil varies per person; pay attention to how your body responds to your intake level.

Extra virgin olive oil (EVOO) is a cornerstone of the Mediterranean diet, celebrated for its antioxidant content and heart-healthy fats. However, as with any nutrient-dense food, the benefits are dose-dependent. Consuming too much extra virgin olive oil can lead to a range of undesirable effects, disrupting your body’s balance and potentially negating its healthful properties.

The Risks of Excess Extra Virgin Olive Oil

Gastrointestinal Distress

For many, the most immediate and common consequence of consuming too much olive oil is gastrointestinal discomfort. The high fat content can be difficult for the body to digest in large quantities, leading to symptoms such as:

Diarrhea: Olive oil has a mild laxative effect, which can be magnified with overconsumption.
Bloating and Flatulence: An overload of fats can slow digestion, causing gas buildup and bloating.
Nausea: Some individuals, particularly when taking straight “shots” of olive oil, may experience an upset stomach or nausea. This is often the body’s way of signaling that it has been given more fat than it can comfortably process at one time.

Unwanted Weight Gain

Despite being a "healthy fat," olive oil is a concentrated source of calories. A single tablespoon contains approximately 120 calories. While moderate intake can aid weight management by increasing satiety, excessive consumption adds a significant number of calories to your diet. If these extra calories are not offset by increased physical activity or reduced intake elsewhere, weight gain can occur. A 2025 study highlighted that while substituting other fats with olive oil is beneficial for weight control, overindulgence can lead to weight accumulation.

Potential Blood Sugar and Blood Pressure Changes

While olive oil is often praised for its benefits to heart health, excessive amounts can interfere with medication and bodily functions. For those with diabetes, overconsumption may drop blood glucose levels too low, potentially causing hypoglycemia, characterized by sweating, tremors, and weakness. Similarly, olive oil has blood pressure-lowering effects. When taken in large quantities, especially alongside blood pressure medication, it could cause blood pressure to fall dangerously low, leading to dizziness or lightheadedness.

Nutritional Imbalance

Over-relying on extra virgin olive oil as the primary fat source in your diet can lead to a nutrient imbalance. While rich in heart-healthy monounsaturated fats (like oleic acid), it contains a lower proportion of polyunsaturated omega-3 fatty acids compared to certain nuts or seeds. An imbalanced ratio of omega-6 to omega-3 fatty acids can influence inflammatory responses, impacting overall cardiovascular and cognitive health over the long term. A diverse range of fat sources is essential for a balanced nutritional profile.

How Much is Too Much? Finding the Right Balance

Health experts generally recommend a daily intake of 1 to 4 tablespoons of extra virgin olive oil, but the optimal amount depends on various factors such as age, weight, activity level, and overall dietary needs. The key is to use it as a replacement for less healthy fats, such as butter or margarine, rather than as an addition. For example, the PREDIMED study on the Mediterranean diet successfully utilized higher olive oil intake without causing weight gain, but it was within the context of a balanced, calorie-unrestricted plan.

Comparison: Healthy vs. Excessive Olive Oil Consumption


Aspect	Healthy Consumption (1-4 Tbsp/day)	Excessive Consumption (>4 Tbsp/day)
Calories	Fits within daily calorie goals	Significant increase in daily caloric intake
Fat Source	Primary source of healthy monounsaturated fats	Over-reliance, potentially causing nutrient imbalance
Digestive Impact	Aids digestion, can relieve constipation	May cause diarrhea, bloating, and nausea
Weight Management	Can support weight management by increasing satiety	Risk of unwanted weight gain
Cardiovascular Impact	Reduces LDL cholesterol, improves blood vessel health	Potential for dangerously low blood pressure, especially with medication
Nutrient Profile	Rich in antioxidants and healthy fats	May lead to an imbalance of essential fatty acids

Conclusion: The Takeaway on Extra Virgin Olive Oil

Extra virgin olive oil is a powerful ingredient for a healthy diet, rich in antioxidants and monounsaturated fats that support heart health and reduce inflammation. The critical takeaway is that its benefits are maximized through moderation and mindful consumption. By using EVOO to replace less healthy fats and sticking to recommended daily amounts, you can enjoy its full flavor and health advantages without the risk of unwanted side effects. Just like any potent food, more is not always better. For a deeper understanding of how EVOO fits into a balanced eating plan, consider adopting the principles of the Mediterranean diet, which utilizes olive oil appropriately alongside a variety of whole foods.

To learn more about the definitive research on olive oil and its role in a healthy diet, visit the PREDIMED study's findings.

Frequently Asked Questions

Common side effects include gastrointestinal distress such as diarrhea, bloating, and stomach upset. Excessive intake can also lead to weight gain due to its high calorie density.

While recommendations vary based on individual needs, a generally accepted guideline is limiting daily consumption to 1 to 4 tablespoons. Consuming significantly more than this, especially as a single 'shot', can lead to adverse effects.

Yes. Each tablespoon of olive oil has about 120 calories. While healthy, if consumed in large quantities without adjusting other caloric intake, it can contribute to a caloric surplus and subsequent weight gain.

Drinking a small amount, like a tablespoon, is generally considered safe. However, consuming large quantities this way is not recommended and can cause digestive issues. It's more beneficial to incorporate it into a balanced diet.

Yes, for individuals already on blood pressure medication, excessive olive oil consumption can potentially lower blood pressure too much. It's important to monitor intake and consult a doctor if you have blood pressure concerns.

The best way to avoid negative side effects is to consume olive oil in moderation and as part of a balanced diet. Use it to replace less healthy fats rather than adding it on top of your normal fat intake.

No. Extra virgin olive oil is the least processed and contains the most antioxidants and phenols. However, all olive oils are calorie-dense and can cause issues if overconsumed. Extra virgin olive oil also contains a different nutrient profile than other fats, which is why moderation and variety are important.