What Happens When You Drink One Shot of Olive Oil?

November 19, 2025 •

4 min read

Extra virgin olive oil is a cornerstone of the heart-healthy Mediterranean diet, known for its rich monounsaturated fats and powerful antioxidants. But what happens when you drink one shot of olive oil, a trend popularized on social media, as opposed to consuming it with food?

Quick Summary

Consuming a single shot of extra virgin olive oil can offer a concentrated dose of antioxidants and healthy fats, potentially aiding digestion and reducing inflammation. Short-term effects often include a digestive cleanse, while long-term benefits may involve heart health and improved skin. Some individuals may experience digestive discomfort, so moderation is key.

Key Points

Enhanced Digestion: A single shot of high-quality olive oil can act as a natural lubricant, aiding in bowel regularity and stimulating bile production to assist with fat digestion.
Antioxidant Powerhouse: Extra virgin olive oil delivers a concentrated dose of polyphenols and antioxidants, which help combat oxidative stress and chronic inflammation in the body.
Heart Health Support: The monounsaturated fats and antioxidants in olive oil contribute to a healthier cardiovascular system by helping to reduce 'bad' LDL cholesterol and potentially lowering blood pressure.
High Caloric Content: A single tablespoon of olive oil contains approximately 120 calories, and if not managed within a balanced diet, this can contribute to weight gain over time.
Potential Digestive Discomfort: Some individuals, particularly those with sensitive stomachs or gallbladder issues, may experience digestive upset, such as nausea or diarrhea, from a concentrated shot.
Quality is Crucial: To receive the desired health benefits, it is essential to consume high-quality extra virgin olive oil, as refined varieties lack the key antioxidants.

The Science Behind an Olive Oil Shot

Extra virgin olive oil (EVOO) is celebrated for its nutritional profile, which is dominated by heart-healthy monounsaturated fats and a high concentration of powerful antioxidants known as polyphenols. Unlike refined oils, EVOO is minimally processed and retains these beneficial compounds from the olive fruit. When you drink a concentrated shot, your body receives these nutrients in a potent dose, which can lead to specific physiological responses.

Impact on Digestive Health

One of the most immediate and noticeable effects of drinking an olive oil shot is its impact on the digestive system. Olive oil acts as a natural lubricant, helping to soften stools and facilitate movement through the intestinal tract. This mild laxative effect can be particularly helpful for individuals dealing with mild, occasional constipation. Furthermore, the oil can stimulate bile production, which is crucial for breaking down and absorbing fats and other nutrients from food. Some people find that taking a shot in the morning on an empty stomach helps to kickstart their digestion for the day. However, those with a sensitive stomach or existing digestive issues should be cautious, as a large, concentrated dose could potentially cause discomfort or diarrhea.

Cardiovascular and Anti-Inflammatory Effects

Regular consumption of olive oil, even in small, daily shots, is linked to significant cardiovascular benefits. The high concentration of monounsaturated fats, particularly oleic acid, helps to lower levels of 'bad' LDL cholesterol while increasing levels of 'good' HDL cholesterol. The potent antioxidants, such as oleocanthal, have anti-inflammatory properties similar to ibuprofen, which can help reduce chronic inflammation in the body. This anti-inflammatory action is believed to be a major factor in olive oil's protective effects against chronic diseases, including heart disease, type 2 diabetes, and certain cancers.

Considerations and Potential Drawbacks

While the benefits are compelling, drinking a shot of olive oil is not without its considerations. It's a calorie-dense fat, with a single tablespoon containing around 120 calories. For individuals not accounting for this in their daily intake, it could contribute to weight gain over time. Quality also matters significantly; only high-quality, extra virgin olive oil should be consumed for the full spectrum of benefits. Refined olive oil lacks the beneficial polyphenols and other compounds. Individuals with pre-existing health conditions, particularly gallbladder issues, should consult a doctor before starting an olive oil shot regimen, as it can trigger bile production and cause discomfort. People on blood pressure or blood-thinning medications should also seek medical advice due to olive oil's natural properties.

How to Drink Olive Oil for Maximum Benefits

For those interested in trying an olive oil shot, here are some tips for incorporating it into your routine effectively:

Start with a small amount: Begin with one teaspoon or half a tablespoon to see how your body reacts before progressing to a full shot (approximately one tablespoon). This helps prevent potential digestive discomfort.
Choose the right time: Drinking it on an empty stomach in the morning is a popular method to aid digestion. Alternatively, taking it before a meal can help promote a feeling of fullness, which may aid in weight management.
Consider additions: To enhance the flavor and potentially add more benefits, some people mix their shot with a squeeze of fresh lemon juice, which can aid liver detoxification.
Pair with food: If drinking it straight is unappealing, you can still reap the rewards by drizzling a generous amount over salads, vegetables, or pasta to ensure you get your daily dose.

Comparison of Olive Oil Types for Shots


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil
Processing	Mechanically cold-pressed from olives, no chemicals or heat.	Processed with heat and chemicals to remove impurities and flavor.
Nutrient Content	High levels of polyphenols and antioxidants; contains vitamins E and K.	Minimal antioxidants due to high-heat processing.
Flavor Profile	Robust, fruity, and peppery taste, indicating a high polyphenol count.	Neutral and mild flavor; much less flavorful.
Suitability for Shots	Ideal for shots, as it delivers the full range of bioactive compounds.	Not recommended for shots, as it lacks the key health benefits.
Anti-Inflammatory	Contains oleocanthal, a potent anti-inflammatory compound.	Lacks significant anti-inflammatory compounds.

The Takeaway on a Daily Shot

Ultimately, a daily olive oil shot is not a magical cure but a way to efficiently deliver a potent dose of proven healthy fats and antioxidants. The decision to incorporate this practice should be based on your personal health goals and tolerance. For many, simply including high-quality EVOO liberally in their diet offers similar, if not better, results without the potential for digestive shock. The Mediterranean diet, which heavily features olive oil, emphasizes using it as a dressing, drizzling it on foods, and as a cooking oil, providing a more balanced intake. The health benefits are well-documented, but the method of consumption is a matter of personal preference and digestive comfort. For further reading on the science of olive oil, see the chapter on its antioxidant properties from IntechOpen.

Conclusion

In conclusion, drinking a shot of extra virgin olive oil can be a powerful way to boost your intake of monounsaturated fats and antioxidants, offering potential benefits for digestion, cardiovascular health, and inflammation. However, it's essential to use a high-quality product and to be mindful of its caloric density. For some, the taste and potential digestive upset may outweigh the convenience, and incorporating EVOO into meals remains a highly effective and well-established way to reap its health rewards. Consulting with a healthcare professional is always wise, especially for those with existing health conditions, to ensure the practice is suitable for you. Moderation and listening to your body's response are key to integrating an olive oil shot into a healthy lifestyle successfully.

Frequently Asked Questions

While some people find that drinking olive oil on an empty stomach in the morning aids digestion, there is no scientific consensus that this is more beneficial than consuming it with meals. The best time depends on individual tolerance and health goals.

Olive oil can aid in weight management by increasing satiety and regulating appetite due to its healthy fat content. However, it is also calorie-dense, so it should be used in moderation and within the context of a balanced diet.

No, for an olive oil shot, extra virgin olive oil (EVOO) is highly recommended. The refining process strips away most of the beneficial antioxidants and polyphenols, leaving regular olive oil with far fewer health benefits.

For most people, a daily intake of one to two tablespoons is considered beneficial. It is wise to start with a smaller amount, like a teaspoon, to see how your body responds.

Individuals with gallbladder issues, sensitive digestive systems, or those taking blood pressure or blood-thinning medications should consult a doctor before starting this practice.

Long-term, regular and moderate consumption of olive oil as part of a healthy diet is linked to numerous benefits, including reduced risk of heart disease, inflammation, and oxidative stress. Excessive intake, however, can lead to weight gain due to high calories.

Yes, excessive consumption of olive oil can have a laxative effect and cause digestive discomfort, such as diarrhea or stomach cramps, especially if your body is not accustomed to it.