What happens when you drink a spoonful of olive oil every day? The surprising truth.

October 6, 2025 •

5 min read

According to scientific research, a mere half-tablespoon of olive oil daily may reduce the risk of cardiovascular disease. So, what happens when you drink a spoonful of olive oil every day? This simple habit, particularly with high-quality extra virgin olive oil, can unlock a host of health benefits, from improved heart and digestive function to a powerful antioxidant boost.

Quick Summary

Consuming a daily spoonful of high-quality extra virgin olive oil provides heart-healthy monounsaturated fats, powerful antioxidants, and anti-inflammatory benefits. However, its high caloric density necessitates moderation to avoid potential weight gain and other digestive issues. The overall impact depends on the quality of the oil and individual diet.

Key Points

Heart Health Boost: Daily EVOO consumption can lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol, improving overall cardiovascular health.
Powerful Anti-inflammatory Effects: The oleocanthal in olive oil acts like ibuprofen to reduce inflammation throughout the body, a key factor in chronic disease prevention.
Antioxidant Protection: Rich in polyphenols, EVOO fights oxidative stress and free radical damage, protecting cells and potentially lowering cancer risk.
Digestive Aid: A spoonful of olive oil can have a mild lubricating effect, helping to soften stools and relieve constipation.
Weight Management with Caution: Despite being high in calories, olive oil's fats can promote satiety, but moderation is crucial to avoid weight gain.
Choose High-Quality EVOO: Only extra virgin olive oil, which is minimally processed, retains the high levels of antioxidants and health benefits.

The Science Behind Your Daily Dose

Extra virgin olive oil (EVOO) is a cornerstone of the Mediterranean diet, lauded for its health-promoting properties that extend beyond its caloric content. The key to its benefits lies in its unique chemical composition, which is largely comprised of monounsaturated fatty acids and a rich profile of bioactive compounds, like polyphenols. When you consistently consume a small, daily portion of this oil, these components work synergistically to influence various physiological processes in the body.

Antioxidants: Fighting Free Radicals

One of the most significant aspects of EVOO is its high concentration of antioxidants. These include tocopherols (Vitamin E) and a wide range of phenolic compounds, such as hydroxytyrosol and oleuropein. These powerful molecules combat oxidative stress, a process where unstable molecules called free radicals cause cellular damage. By neutralizing these free radicals, olive oil's antioxidants help protect DNA, lipids, and proteins from harm, which is a key mechanism for reducing the risk of chronic diseases associated with aging, like heart disease and cancer.

Monounsaturated Fats for Cardiovascular Health

Oleic acid, a monounsaturated fatty acid (MUFA), makes up the majority of olive oil's fat content. Unlike saturated fats found in butter or lard, MUFAs are considered 'good' fats for heart health. They play a crucial role in lowering levels of LDL ('bad') cholesterol while simultaneously helping to raise levels of HDL ('good') cholesterol. This balance is essential for maintaining healthy arteries and preventing the buildup of plaque that can lead to heart attacks and strokes.

What Happens When You Drink a Spoonful of Olive Oil Every Day? The Potential Health Benefits

The regularity of this small, daily intake contributes to several positive health outcomes, which accumulate over time.

Improved Heart Health

Consistent daily consumption of olive oil is strongly linked to improved cardiovascular health. In addition to its cholesterol-balancing effects, olive oil has been shown to help lower blood pressure, a major risk factor for heart disease. The antioxidants and anti-inflammatory properties contribute to the overall health of blood vessels, improving the function of the endothelium, which is the lining of the blood vessels.

Enhanced Digestive Function

For those who experience occasional constipation, a daily dose of olive oil can serve as a mild, natural lubricant. The fats in the oil can help to smooth the lining of the bowel, making it easier for stool to pass. It also helps stool to retain more water, keeping it softer. A study found that a small amount of olive oil daily was as effective as mineral oil in relieving constipation in some patients. Some people take a spoonful on an empty stomach to kickstart digestion, but this can cause mild discomfort for some.

Reduced Inflammation

Chronic inflammation is a leading driver of many serious diseases, including cancer, type 2 diabetes, and Alzheimer's. EVOO contains oleocanthal, a potent anti-inflammatory compound that acts similarly to ibuprofen by inhibiting key inflammatory enzymes. A daily spoonful helps to dampen down this inflammation, offering a protective effect throughout the body.

Support for Brain and Bone Health

Research suggests that the antioxidants in olive oil, particularly polyphenols, may help protect nerve cells from oxidative stress and inflammation, potentially reducing the risk of neurodegenerative diseases like Alzheimer's. Additionally, studies have found a positive correlation between olive oil consumption and higher bone density, particularly in women, suggesting a protective effect against osteoporosis.

Is There a Downside? Risks and Considerations

While the benefits are clear, there are important factors to consider before making a daily spoonful of olive oil a habit.

The Caloric Cost and Weight Management

Olive oil is a calorie-dense food, with one tablespoon containing approximately 120 calories. While its healthy fats can increase feelings of satiety, consuming too much without adjusting your overall calorie intake could lead to unintended weight gain. It is essential to enjoy it in moderation and ensure it fits within your daily energy budget.

Potential Digestive Discomfort

For some individuals, especially when consumed on an empty stomach, olive oil can cause digestive issues. Excessive intake may lead to stomach upset, nausea, or diarrhea. It's advisable to start with a smaller amount, like a teaspoon, and see how your body reacts. If discomfort occurs, consuming it with a meal is often better tolerated.

Choosing the Right Olive Oil

Not all olive oils are created equal. The health benefits are primarily concentrated in extra virgin olive oil (EVOO), which is the least processed variety. Refined or 'light' olive oils have been chemically processed, which strips away a significant portion of their beneficial antioxidants and polyphenols. It is crucial to choose a high-quality EVOO to maximize the health advantages of your daily spoonful.

Olive Oil vs. Other Healthy Oils

Choosing an oil can be confusing. Here's how high-quality extra virgin olive oil compares to other popular options:


Feature	Extra Virgin Olive Oil (EVOO)	Canola Oil	Avocado Oil	Coconut Oil (Refined)
Fat Composition	Very high in MUFAs, modest Vitamin E & K.	Balanced MUFAs, high PUFAs, low saturated fat.	High in MUFAs, balanced PUFAs and saturated fat.	Very high in saturated fat.
Antioxidant Content	High; contains potent polyphenols like oleocanthal.	Low; refining removes most nutrients.	Moderate; similar to EVOO but fewer studied compounds.	Low; saturated fat dominant, low in antioxidants.
Processing	Cold-pressed; minimal processing retains nutrients.	Extracted with chemical solvents; highly refined.	Cold-pressed; retains beneficial compounds.	High heat and chemical refinement.
Best For	Dressings, finishing, low-to-medium heat cooking.	Versatile, neutral flavor for all cooking.	High-heat cooking, finishing.	High-heat cooking, specific flavor needs.

Practical Ways to Consume a Spoonful

Drinking olive oil directly is one option, but it's not the only way. For those who find the taste too intense, incorporating it into your diet in other ways can provide the same benefits. Here are some simple and delicious ideas:

Morning Boost: Drizzle it over avocado toast or eggs for a nutritious breakfast.
Salad Dressing: Use it as the base for a vinaigrette with balsamic vinegar.
Dipping: Dip crusty bread in a small dish of oil seasoned with herbs.
Finishing Oil: Drizzle over roasted vegetables, pasta, or grilled fish to enhance flavor and health benefits.
Smoothies: A tablespoon can be blended into a smoothie for a fatty acid boost.

Conclusion: The Final Verdict

Incorporating a spoonful of extra virgin olive oil into your daily routine is a simple yet impactful way to enhance your diet. The habit provides a consistent intake of heart-healthy monounsaturated fats and powerful antioxidants that help combat inflammation and protect against chronic disease. However, it is not a magic bullet and should be part of a balanced diet that prioritizes whole foods. Moderation is essential due to its high caloric value, and choosing a high-quality EVOO is key to reaping the maximum benefits. Ultimately, whether you drink it straight or enjoy it in your food, a daily spoonful of olive oil is a practice that can contribute to a healthier, more vibrant you.

For more insight into the power of olive oil, explore this article on Harvard Health: Olive oil: Can it lower your risk of dying early?

Frequently Asked Questions

There is no strong scientific evidence to suggest that drinking olive oil is superior to using it in cooking or dressings. The health benefits come from the oil's composition, not the method of intake.

Olive oil can aid weight management by promoting satiety due to its healthy fats, which helps you feel full longer. However, it is very high in calories, so portion control is essential to avoid weight gain.

Excessive consumption can lead to weight gain due to high calorie content. Some individuals may also experience digestive issues, such as diarrhea, stomach upset, or nausea, particularly on an empty stomach.

For maximum health benefits, you should choose high-quality extra virgin olive oil (EVOO). It is the least processed and retains the highest concentration of beneficial antioxidants and polyphenols.

The timeframe to notice effects can vary, as some benefits, like improved digestion, might be felt quickly. Long-term benefits, such as reduced chronic inflammation and improved cardiovascular health, develop over a longer period of consistent intake.

Yes, some people choose to take it on an empty stomach to aid digestion or promote fullness. However, it can cause mild stomach discomfort in some individuals, so listening to your body is important.

Most healthy adults can safely incorporate a spoonful of olive oil into their diet. However, those with specific medical conditions or on certain medications, such as diabetics, should consult a doctor before starting a new dietary practice.