What happens if you eat too much olive oil every day?

October 15, 2025 •

4 min read

While the Mediterranean diet, rich in olive oil, is consistently ranked as one of the healthiest dietary patterns, consuming too much olive oil every day can lead to unintended consequences. A single tablespoon of olive oil contains around 120 calories, making moderation essential even for this 'healthy' fat.

Quick Summary

Excessive daily olive oil intake can cause weight gain due to its high calorie content and may lead to digestive problems, blood sugar fluctuations, and nutrient imbalances. Moderation is key to maximizing its health benefits while avoiding negative side effects.

Key Points

Weight Gain Risk: Overconsuming olive oil, despite being a 'healthy' fat, can lead to weight gain due to its high caloric density of approximately 120 calories per tablespoon.
Digestive Distress: Excessive daily intake can cause gastrointestinal issues like diarrhea, bloating, and stomach cramps, especially for individuals with sensitive digestive systems.
Blood Sugar & Pressure: Large amounts of olive oil can cause a drop in blood sugar levels (hypoglycemia) and blood pressure, which is particularly risky for diabetics and those with blood pressure concerns.
Nutrient Imbalance: Relying too heavily on olive oil can disrupt the balance of essential fatty acids, such as omega-3 and omega-6, which are critical for overall health.
Moderation is Key: Experts recommend limiting intake to 1–2 tablespoons per day to reap the health benefits while avoiding the negative side effects of overconsumption.
Replace, Don't Add: For weight management, olive oil should be used to replace saturated fats in your diet, not simply added on top of an already high-fat intake.

Olive oil, particularly the extra virgin variety, is celebrated for its antioxidant and anti-inflammatory properties, making it a cornerstone of heart-healthy diets. Rich in monounsaturated fats and polyphenols, it is linked to a reduced risk of heart disease, certain cancers, and improved cognitive function when consumed moderately. However, the notion that more is always better doesn’t apply to this “liquid gold.” Overindulgence can quickly reverse its health advantages and introduce a range of unwanted side effects.

The Problem with Excessive Intake: More Than Just Calories

At roughly 120 calories per tablespoon, olive oil is a calorie-dense food. While its monounsaturated fats can aid satiety, frequent and excessive consumption, especially in addition to other dietary fats, can easily create a calorie surplus. This surplus, over time, will lead to weight gain. Health experts consistently recommend replacing less healthy fats, like saturated fats from butter or margarine, with olive oil, rather than simply adding more oil to your diet. A long-term study noted that while increased olive oil intake was inversely associated with weight gain, increased intake of other fats was positively associated with it.

Digestive Issues and Gastrointestinal Distress

Olive oil acts as a natural laxative, and while this can be beneficial for occasional constipation, consuming excessive amounts daily can trigger adverse digestive effects. Many individuals report experiencing diarrhea, bloating, stomach cramps, and abdominal pain from overconsumption. The high fat content is not always easily digested in large quantities, which can upset the gastrointestinal system and potentially lead to long-term issues like gallstones.

Potential Impact on Blood Sugar and Blood Pressure

For some individuals, especially those with pre-existing conditions, consuming too much olive oil can negatively impact blood sugar and blood pressure levels. Excessive intake can cause a significant drop in blood glucose, leading to hypoglycemia symptoms like sweating, tremors, and weakness. Similarly, overconsumption can cause a fall in blood pressure, which may lead to dizziness and, in extreme cases, more serious complications. This is particularly concerning for people on medications for these conditions, who should consult a healthcare provider for guidance.

Nutrient Imbalance and Other Effects

Over-reliance on any single fat source can lead to a nutrient imbalance, and olive oil is no exception. Olive oil is primarily monounsaturated fat and lacks the balance of essential polyunsaturated omega-3 and omega-6 fatty acids needed for optimal health. Consuming too much olive oil can also lead to an increase in triglycerides and may affect the balance of 'good' (HDL) and 'bad' (LDL) cholesterol, especially if using refined varieties. Additionally, excessive oil consumption can cause skin issues like acne, as the oil can trap bacteria and dead skin cells.

Signs of Overconsumption

An individual might be consuming too much olive oil if they experience one or more of the following signs:

Unexplained Weight Gain: Adding numerous tablespoons to meals daily without reducing other calorie sources. A single-serve dressing of 3 tablespoons of oil, for example, adds a hefty 360 calories to a meal.
Frequent Diarrhea or Loose Stools: Persistent digestive upset, gas, or bloating not caused by other factors.
Persistent Skin Breakouts: The onset of acne or increased oiliness on the skin.
Fatigue or Weakness: Potentially linked to drops in blood sugar for sensitive individuals.
Dizziness: Associated with a drop in blood pressure.
Discomfort after Meals: Feeling nauseous or bloated after meals heavily drizzled with olive oil.

Moderate vs. Excessive Olive Oil Consumption


Aspect	Moderate Consumption (1-2 Tbsp daily)	Excessive Consumption (Multiple Tbsp daily)
Body Weight	Can aid in weight management by increasing satiety and replacing saturated fats.	High-calorie intake can lead to weight gain and increase visceral fat.
Digestion	Stimulates digestive enzymes, promoting regularity and gut health.	Can act as an overly powerful laxative, causing diarrhea, bloating, and cramps.
Nutrient Balance	Contributes heart-healthy monounsaturated fats and antioxidants without causing imbalance.	Can create an imbalance of essential fatty acids (e.g., omega-3 and omega-6).
Cardiovascular Health	Reduces risk factors for heart disease by lowering 'bad' LDL cholesterol.	Increased triglyceride levels and dyslipidemia risk, especially with refined oils.
Blood Sugar	Can help stabilize blood sugar levels.	Can cause a significant drop in blood sugar, potentially causing hypoglycemia.

Conclusion

Olive oil remains a powerfully healthy component of a balanced diet when used in moderation. The key is to understand that its health benefits are not magnified by consuming it in vast quantities. For most healthy adults, replacing less healthy fats with 1 to 2 tablespoons of high-quality extra virgin olive oil daily is a great approach. However, those with specific health concerns, such as diabetes or blood pressure issues, should consult a healthcare professional to determine an appropriate intake. Remember, balance and portion control are essential for harnessing the full health potential of this cherished oil without risking its undesirable side effects.

For more information on balancing fats in your diet, you can refer to the recommendations from the American Heart Association.

Frequently Asked Questions

While there's no single limit, most health experts recommend 1 to 2 tablespoons of high-quality extra virgin olive oil per day for most adults. Consuming significantly more than this, especially multiple tablespoons at once or throughout the day in addition to other fats, can be considered excessive.

Yes. Olive oil is calorie-dense, with about 120 calories per tablespoon. Consuming excessive amounts daily can lead to a caloric surplus and contribute to weight gain over time, even though it contains healthy fats.

Yes, excessive olive oil can lead to digestive issues like diarrhea, bloating, and stomach cramps. Its natural laxative effect, helpful in small amounts, can be overstimulated by large quantities, upsetting the digestive system.

Drinking a shot of olive oil is generally safe, but its benefits over adding it to food are doubtful. It adds a significant number of calories and can cause digestive discomfort for some people, especially on an empty stomach.

Yes, for some individuals, excessive intake can lead to a drop in blood sugar levels, potentially causing hypoglycemia. This is particularly relevant for those with diabetes, who should monitor their intake and consult a doctor.

Yes. The health benefits are most pronounced in high-quality, unrefined, extra virgin olive oil (EVOO). Refined or partially hydrogenated olive oils have fewer beneficial compounds and, when consumed excessively, may have more negative cardiovascular impacts.

The best way to prevent side effects is to practice moderation. Stick to the recommended 1-2 tablespoons daily and use olive oil as a replacement for less healthy fats rather than as an additional source of calories. Monitoring your body's reaction and adjusting accordingly is also important.