What drinking olive oil in the morning does
Drinking a small amount of olive oil first thing in the morning — typically a tablespoon or less — is a practice some people use to support digestion and overall wellness. The idea is that olive oil's natural compounds may help your body in several ways: it can soften stool and ease constipation, reduce inflammation in your digestive tract, and provide a source of healthy fat that keeps you feeling full longer. Whether these effects actually happen for you depends on your individual body, what you eat the rest of the day, and how much you drink.
This is not a medical treatment or a replacement for talking to a doctor if you have digestive problems. It is straightforward one practice people have incorporated into morning routines, with varying results. Some people notice a real difference; others do not. The research on olive oil and digestion exists, but it is limited and does not prove that morning doses work better than eating olive oil as part of meals.
Key Takeaways
- A typical morning dose is one tablespoon of olive oil, taken on an empty stomach or with warm water.
- Olive oil contains compounds that may help soften stool and reduce inflammation, though individual results vary widely.
- Starting with a small amount is important because too much olive oil can cause cramping, nausea, or loose stools.
- Olive oil works best as part of a diet that already includes fiber, water, and whole foods — it is not a substitute for those basics.
How olive oil may help digestion
Olive oil is mostly fat, and fat naturally stimulates your digestive system to move things along. When you consume fat, your body releases hormones that signal your colon to contract, which can help move stool through your system. This is why people with constipation sometimes find that a small amount of olive oil helps them go to the bathroom more easily, usually within a few hours.
Olive oil also contains compounds called polyphenols, which have anti-inflammatory properties. If your digestive tract is irritated or inflamed — whether from diet, stress, or other causes — these compounds may help calm that inflammation. A calmer digestive system often means less bloating, cramping, and discomfort. However, this effect is not may provide and depends on how much olive oil you consume and how your body responds to it.
How to drink olive oil safely
If you want to try this practice, start small. A teaspoon is a reasonable first dose, taken either straight or mixed into warm water. Some people add a squeeze of lemon juice, which may make it easier to swallow and adds a small amount of vitamin C. Take it on an empty stomach — either first thing in the morning before eating, or at least two hours after your last meal — because this is when the effect is most noticeable.
Pay attention to how your body responds. If a teaspoon causes no problems after a few days, you can gradually increase to a tablespoon. If you experience cramping, nausea, or loose stools, reduce the amount or stop. Some people's digestive systems are straightforward more sensitive to a concentrated dose of oil, and that is normal. You may find that you get the same benefit from eating olive oil as part of your breakfast — drizzled on toast, mixed into yogurt, or used to cook eggs — without the intensity of drinking it straight.
When olive oil may not be the right choice
If you have a condition like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), a concentrated dose of olive oil might make symptoms worse rather than better. The same is true if you are taking certain medications that affect how your body processes fat, or if you have had your gallbladder removed — your body may struggle to digest a large amount of oil at once.
Olive oil is also calorie-dense: one tablespoon contains about 120 calories. If you are watching your calorie intake or managing your weight, drinking olive oil adds those calories on top of everything else you eat that day. For some people, that trade-off is worth it; for others, it is not. There is no reason to drink olive oil if you do not want to or if it does not seem to help you.
Olive oil as part of a bigger picture
Drinking olive oil works best when the rest of your habits support good digestion. That means drinking enough water throughout the day — dehydration is one of the most common causes of constipation, and no amount of olive oil will fix that. It also means eating enough fiber from vegetables, fruits, whole grains, and legumes. Fiber and water do the actual work of moving things through your system; olive oil is just one small helper.
Exercise also matters. Movement stimulates your digestive system and helps prevent constipation. If you are sedentary, stressed, or not sleeping well, those factors will affect your digestion far more than whether you drink olive oil in the morning. A morning dose of olive oil is something you might add to a routine that already includes these basics, not a replacement for them.
What the research actually shows
Studies on olive oil and digestion do exist, but most of them look at olive oil as part of a diet — the Mediterranean diet, for example — rather than as a morning drink. Those studies show that people who eat olive oil regularly tend to have better digestive health overall, less inflammation, and lower rates of certain diseases. However, that does not prove that drinking a tablespoon on an empty stomach is the best way to get those benefits.
A small amount of research suggests that olive oil can help with constipation, but the studies are limited in size and do not compare morning doses to other ways of consuming olive oil. This means the practice is based partly on tradition and partly on the logical idea that fat stimulates digestion — not on strong scientific proof that it is better than other approaches.
Alternatives if olive oil does not work for you
If you try drinking olive oil and it does not help, or if it causes discomfort, there are other options. Increasing your water intake is often the fastest fix for constipation. Adding more fiber-rich foods — beans, oats, berries, leafy greens — works for most people, though it takes a few days to a week to see results. Some people find that warm lemon water or herbal tea in the morning has a gentle stimulating effect on digestion.
If constipation or digestive problems persist despite these changes, it is worth talking to a doctor or a registered dietitian. They can help you figure out whether something else is going on and what approach will actually work for your body. Digestive issues sometimes signal something that needs medical attention, and sometimes they straightforward mean your current routine is not quite right for you.
Frequently Asked Questions
How long does it take to see results from drinking olive oil?
Most people notice an effect within two to three hours if it is going to work for them. Some feel results within 30 minutes. If you do not notice anything after a week of trying, it may not be effective for your body, and that is fine — people respond differently.
Can I drink olive oil every day?
Yes, many people do drink a small amount daily without problems. However, if it causes cramping or loose stools, you may need to reduce the frequency or amount. Listen to your body and adjust based on how you feel.
Is extra virgin olive oil better than regular olive oil for this?
Extra virgin olive oil has more polyphenols and anti-inflammatory compounds because it is less processed. If you want to try this practice, extra virgin is the better choice — though both types will have a similar effect on digestion.
What if I have a sensitive stomach?
Start with a teaspoon mixed into warm water rather than drinking it straight. You can also try taking it with a small amount of food, though this may reduce the effect. If even small amounts cause problems, this practice may not be right for you.
Can I mix olive oil with other things to make it easier to drink?
Yes. Warm water, lemon juice, honey, or herbal tea all work. Some people mix it into a smoothie or yogurt. Mixing it with food may slow the effect slightly, but it can make the practice more tolerable if you dislike the taste of straight oil.