What Happens When You Drink Olive Oil First Thing in the Morning?

October 6, 2025 •

5 min read

The Mediterranean diet is consistently linked to lower rates of chronic diseases and increased longevity. So, what happens when you drink olive oil first thing in the morning, a practice rooted in this tradition, and can it amplify its health benefits?

Quick Summary

Drinking high-quality extra virgin olive oil on an empty stomach may improve digestion, relieve constipation, and provide anti-inflammatory and antioxidant benefits. Proper dosage and awareness of potential side effects like calorie intake and digestive upset are important.

Key Points

Digestive Boost: Drinking olive oil on an empty stomach can help lubricate the intestines and stimulate bile production, which aids digestion and can relieve constipation.
Heart Health Support: The monounsaturated fats and antioxidants in extra virgin olive oil contribute to better cardiovascular health by helping to manage cholesterol levels.
Anti-Inflammatory Properties: EVOO contains polyphenols with strong anti-inflammatory effects that help combat oxidative stress in the body.
Mindful Consumption: Olive oil is calorie-dense, so moderate intake is essential to avoid potential weight gain. Start with a small amount to gauge your body's tolerance.
Quality Over Quantity: To reap the maximum benefits, use a high-quality, cold-pressed extra virgin olive oil (EVOO) rich in polyphenols.
Individual Response Varies: Some people may experience digestive discomfort like diarrhea or bloating when drinking olive oil on an empty stomach.

The Morning Ritual: Drinking Olive Oil

Inspired by Mediterranean traditions, the practice of taking a spoonful of extra virgin olive oil (EVOO) on an empty stomach has gained popularity as a health trend. Many believe that this morning ritual offers amplified benefits compared to consuming olive oil with food. Advocates suggest it can jumpstart the digestive system, provide a powerful dose of antioxidants, and offer a range of other wellness advantages.

Digestive Health Improvements

One of the most frequently cited benefits of consuming olive oil first thing in the morning is its positive effect on the digestive system. Extra virgin olive oil acts as a natural lubricant for the intestines, which can help soften stools and promote smoother bowel movements, making it an effective remedy for occasional constipation. Studies have even shown olive oil to be as effective as mineral oil for this purpose in some patient groups. Furthermore, olive oil stimulates the production of bile, which is crucial for the proper digestion and absorption of fats and fat-soluble nutrients. It also acts as a prebiotic, supporting the growth of beneficial gut bacteria and promoting a healthier gut microbiome.

Heart Health and Anti-Inflammatory Effects

Consuming olive oil regularly is linked to significant cardiovascular benefits, and proponents argue that taking it on an empty stomach maximizes its impact. EVOO is rich in monounsaturated fats, which are known to improve cholesterol levels by reducing "bad" low-density lipoprotein (LDL) and increasing "good" high-density lipoprotein (HDL). The potent antioxidants, particularly polyphenols like oleocanthal, found in high-quality EVOO are also believed to have strong anti-inflammatory properties. By consuming it first thing in the day, the body can get an early dose of these protective compounds to fight oxidative stress and inflammation.

Support for Weight Management

While it seems counterintuitive to consume a calorie-dense fat for weight loss, the healthy fats in olive oil can promote a feeling of satiety, or fullness, which may help reduce overall calorie intake throughout the day. Taking a spoonful in the morning can also help stabilize blood sugar levels, preventing the energy crashes that can lead to cravings and overeating later on. However, moderation is key, as excessive intake can contribute to weight gain due to its high caloric content.

Antioxidant Protection and Skin Health

The rich antioxidant content of extra virgin olive oil provides robust protection against cellular damage from free radicals. This effect can extend to the skin, with the presence of Vitamin E and antioxidants nourishing skin cells from within. Regular consumption is often associated with improved skin texture, a healthy glow, and protection against signs of aging.

How to Incorporate Olive Oil into Your Morning Routine

For those who find the taste of plain olive oil too intense, there are several ways to make it more palatable and incorporate it into a morning routine:

The Classic Mix: Stir a tablespoon of EVOO with a splash of fresh lemon juice in warm water. Lemon adds Vitamin C and helps cut the oil's bitterness.
Blend It In: Add a tablespoon to your morning smoothie for a creamy texture and a boost of healthy fats. It pairs well with bananas, leafy greens, and almond milk.
Sip Slowly: If you prefer to drink it straight, start with a teaspoon and gradually increase to a tablespoon as your body adjusts.
Drizzle on Breakfast: Incorporate it into your food by drizzling a tablespoon over avocado toast, scrambled eggs, or oatmeal.

Comparing Direct Consumption vs. Integration into Food


Feature	Drinking Olive Oil on an Empty Stomach	Incorporating Olive Oil into Food
Method of Intake	One to two tablespoons consumed directly, often first thing in the morning.	Used as a dressing, marinade, or cooking oil throughout the day.
Digestion Impact	May immediately stimulate bile and lubricate the digestive tract.	Aids digestion as part of a meal; enhances nutrient absorption from other foods.
Nutrient Absorption	Can help improve the absorption of fat-soluble vitamins (A, D, E, K) from subsequent meals.	Can increase the absorption of antioxidants from foods like tomatoes.
Taste Experience	Can have a potent, peppery, or bitter flavor, which some find unpleasant.	Enhances the flavor profile of meals, adding richness and complexity.
Satiety Effect	May promote a feeling of fullness, potentially reducing appetite later in the day.	Contributes to satiety as part of a balanced meal.
Caloric Intake	The calories are concentrated in a single serving.	Caloric intake is spread out and balanced with other macronutrients.

Potential Risks and How to Mitigate Them

While drinking olive oil can be beneficial, it is not without potential drawbacks, especially when consumed in large quantities. Some individuals may experience gastrointestinal discomfort, such as nausea, diarrhea, or bloating, especially when first starting out. The high caloric density of olive oil also means that overconsumption can lead to weight gain if not managed within total daily calorie intake. The key is moderation. Start with a small amount and monitor your body's response. As always, choosing a high-quality extra virgin olive oil is crucial to ensure you get the most health benefits without unwanted chemicals or additives. For those with underlying health conditions or taking medications, consulting a healthcare professional before starting a new dietary practice is highly recommended.

Conclusion

Drinking olive oil first thing in the morning is a popular wellness practice with potential benefits for digestive health, heart function, and inflammation. The rich antioxidant and healthy fat content of extra virgin olive oil supports these claims, aligning with the overall health advantages of the Mediterranean diet. However, it is not a cure-all, and many of the same benefits can be gained by simply incorporating olive oil into your daily meals. For those interested, starting with a small dose of high-quality EVOO is the safest approach. Ultimately, whether you choose to drink it straight or enjoy it as part of a meal, incorporating extra virgin olive oil into a balanced diet can be a valuable step toward better health.

Learn more about the benefits of a balanced diet that includes olive oil from trusted sources like the Cleveland Clinic Health Essentials.

Frequently Asked Questions

There is no definitive scientific evidence to suggest one time is superior. The best time depends on your personal goals and routine. Morning intake can kickstart metabolism and digestion, while evening consumption may aid overnight digestion and promote better sleep.

A common recommendation is to start with a teaspoon and increase to no more than one to two tablespoons per day. This amount provides benefits without significantly increasing your overall calorie intake.

While not a magic solution, the healthy fats in olive oil can promote a feeling of fullness, which may help curb appetite and reduce overall calorie consumption. Sustainable weight loss still requires a balanced diet and regular exercise.

For maximum health benefits, you should use high-quality, cold-pressed extra virgin olive oil (EVOO). This type is minimally processed and retains the highest concentration of beneficial antioxidants and polyphenols.

Yes, potential side effects include digestive issues like stomach upset, diarrhea, or bloating, especially with large amounts. It is best to start with a small quantity to see how your body reacts.

The time it takes for olive oil to work varies between individuals. Some may feel relief within hours due to its lubricating properties, while for others, consistent daily use over a week or two may be needed.

There is no strong scientific evidence to suggest that drinking olive oil is inherently better than incorporating it into your food. Consuming it with other foods can actually increase the absorption of antioxidants from those foods.