It’s said that some people in the Mediterranean region drink 1/4 cup (60 ml) of olive oil every morning.
Indeed, this may be one way to reap its many potential anti-inflammatory and disease-preventing benefits.
Anecdotal stories claim that drinking the oil can detoxify your body, soothe your stomach, and even aid weight loss.
In fact, some people believe that drinking olive oil provides even more benefits than using it in a meal. Nevertheless, there is no research to support this claim.
SUMMARYSome people suggest that drinking olive oil has health benefits. However, these claims have not been substantiated by research.
Studies suggest that drinking olive oil may offer several health benefits.
May help meet the recommended intake of healthy fats
Most people eat enough total fat, but many fall short of getting enough polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA), which are found in certain oils, nuts, seeds, and other plant sources (2Trusted Source, 3Trusted Source).
Dietary guidelines recommend that you get 20–35% of your calories from fat, primarily from PUFAs and MUFAs (2Trusted Source).
Olive oil is one of the richest plant sources of MUFAs, and consuming it can help you meet your needs of this type of fat. MUFAs are especially beneficial for heart health and may help reduce your risk of heart disease (4Trusted Source).
MUFAs are found in some animal products, but studies suggest their greatest health benefits are achieved by eating plant-based sources of this fat (4Trusted Source).
Drinking a couple of tablespoons of olive oil daily could help you meet the recommended amount of this fat if you get insufficient amounts from your diet.
May relieve constipation
Drinking olive oil may relieve constipation, which affects approximately 34% of adults over the age of 60 (5Trusted Source).
In a 4-week study, giving about 1 teaspoon (4 ml) of olive oil daily to 50 constipated hemodialysis patients resulted in significantly softened stools (6Trusted Source).
Furthermore, consuming olive oil was found to be as effective as mineral oil — a commonly used stool softener — at relieving constipation (6Trusted Source, 7Trusted Source).
Another study in 414 people over the age of 50 found that 97.7% of those with more than 3 bowel movements per week had high intakes of olive oil (8Trusted Source).
Although these findings are promising, more studies are needed to better understand how drinking olive oil may help relieve constipation.
May benefit heart health
Olive oil has long been acknowledged as a heart-healthy fat.
One compound thought to play a role in supporting heart health is oleic acid, a type of monounsaturated fat found in high quantities in olive oil. It may reduce the risk of heart disease when used in place of other fat sources (9Trusted Source).
In fact, the Food and Drug Administration (FDA) claims that replacing fats and oils higher in saturated fat with 1.5 tablespoons (22 ml) of oils high in oleic acid daily may reduce your risk of heart disease (9Trusted Source).
However, to achieve this benefit, calories from oleic acid should not increase the total number of calories you eat per day.
Also, a study in 7,447 people found that those who consumed at least 4 tablespoons (60 ml) of olive oil daily were 30% less likely to develop heart disease, compared with those following a low-fat diet for 5 years (10Trusted Source).
What’s more, many other studies have shown that those who have a high olive oil intake are at a lower risk of heart disease (11Trusted Source, 12Trusted Source, 13Trusted Source).
While there’s no shortage of studies on olive oil and heart disease, more research is needed to support the notion of drinking olive oil to improve heart health.
Other benefits
In addition to the benefits above, drinking olive oil may have the following effects:
- Help stabilize blood sugar. A study in 25 healthy individuals showed a 22% reduction in blood sugar 2 hours after eating a meal containing olive oil, compared with the control group (14Trusted Source).
- Support bone health. A study in 523 women found consuming over 18 grams (20 ml) of olive oil per day resulted in significantly higher bone density, compared with consuming less than that amount per day (15Trusted Source).
- Reduce inflammation. Several compounds in olive oil may have anti-inflammatory effects, including oleocanthal. It may offer pain relief effects similar to those of over-the-counter pain medications (16Trusted Source, 17Trusted Source).
SUMMARYOlive oil is a healthy fat that contains anti-inflammatory compounds. Drinking it regularly may benefit your heart, bone, and digestive health and help stabilize your blood sugar levels.
