Taking Olive Oil On An Empty Stomach: Does This Live Up To All The Viral Internet Hype?

If you use social media at all, you've probably seen the most recent health fad promoted by a range of influencers: consuming a tablespoon of olive oil first thing in the morning on an empty stomach.

Some people say it has improved their digestion and gut health, helped them lose weight, improved their skin, lessened bloating, reduced inflammation, increased clarity, and more. I'm not so sure I believe all that.

A spoon a day..Photo byRichelleg

Ancient Food

Olive oil has long been linked to the Mediterranean diet, and it's health benefits are hard to argue. Even Starbucks has an olive oil latte called the Oleato, inspired by the owner, who was introduced to the daily Mediterranean custom of having a spoonful of olive oil in the morning.

Olive oil has been shown in studies to lower the risk of Alzheimer's, c risks, cardiovascular disease, and early mortality, among other things. However, the oil must be cold pressed extra-virgin olive oil (EVOO). Since extra virgin olive oil (EVOO) hasn't been cooked like other grades of olive oil, the health-promoting polyphenol antioxidants and advantageous oleic fatty acids have been preserved.

Cold pressed olive oil processingPhoto byRichelleg/canva

For people who are battling liver disease or inflammatory bowel disease (IBD), extra virgin olive oil (EVOO) offers protection against oxidative damage to colon cells, gut inflammation, and liver malfunction. Furthermore, research has indicated that the oil may help older people maintain their muscular mass, strength, and function.

Even more still, studies indicated that EVOO promoted a healthy gut microbiota and the "functioning of the mucosal immune system [which] may lead to favorable outcomes in cardiovascular, metabolic, and cognitive health," according to research published in the journal Nutritional Review.

Furthermore, a 2022 study found that individuals who ingested half a tablespoon or more of olive oil daily reduced their chance of dying from cardiovascular disease by almost 19%.

Beautiful and good for you!Photo byRichelleg

Does this mean we should all wake up and take a shot of cold-pressed extra virgin olive oil? No. EVOO has a good amount of calories, and overconsumption may result in weight gain, an upset stomach, and other health problems. The key is moderation and talking with your doctor.

Finally, eating nutrient-dense, antioxidant-rich meals along with a healthy fat source (such as extra virgin olive oil) increases the absorption of fat-soluble vitamins. It's best to utilize the oil as you normally would as part of a whole-food, nutritious diet, with no more than three to four tablespoons total per day, rather than taking one in the morning on an empty stomach, as you see on the internet.

Everything in moderationPhoto byRichelleg

Citations:

Covas, M. I., Ruiz-Gutiérrez, V., Torre, R., Kafatos, A., Lamuela-Raventós, R. M., Osada, J., Owen, R. W., & Visioli, F. (2006). Minor Components of Olive Oil: Evidence to Date of Health Benefits in Humans. Nutrition Reviews, 64, S20–S30. https://doi.org/10.1111/j.1753-4887.2006.tb00260.x

Donat-Vargas, C., Lopez-Garcia, E., Banegas, J. R., Martínez-González, M., Rodríguez-Artalejo, F., & Guallar-Castillón, P. (2022). Only virgin type of olive oil consumption reduces the risk of mortality. Results from a Mediterranean population-based cohort. European Journal of Clinical Nutrition, 77(2), 226–234. https://doi.org/10.1038/s41430-022-01221-3

Stark, A. H., & Madar, Z. (2002). Olive Oil as a Functional Food: Epidemiology and Nutritional Approaches. Nutrition Reviews, 60(6), 170–176. https://doi.org/10.1301/002966402320243250

Higher Olive Oil Intake Associated with Lower Risk of CVD Mortality - American College of Cardiology. (2022, January 10). American College of Cardiology. https://www.acc.org/About-ACC/Press-Releases/2022/01/10/18/46/Higher-Olive-Oil-Intake-Associated-with-Lower-Risk-of-CVD-Mortality