You’ve probably seen the videos. Some wellness influencer in a sun-drenched kitchen tilts back a shot glass of shimmering, gold-green liquid. They swear it’s the secret to their glowing skin, their digestion, and their "boundless energy." It’s an old Mediterranean habit that has somehow become a modern TikTok obsession.
But honestly, what happens if you drink olive oil every single morning?
Is it a miracle cure for a sluggish gut, or just a really efficient way to consume 120 calories in three seconds? The reality is a mix of genuine science and some pretty aggressive marketing. If you’re thinking about downing a tablespoon before your coffee, you should probably know what that oil is actually doing once it hits your stomach. It isn't always pretty.
Your Gut’s Immediate Reaction
The first thing you’ll notice—likely within thirty minutes—is a shift in your digestion. Olive oil is a potent lubricant. It contains high concentrations of oleic acid, which signals to your gallbladder to release bile.
Bile helps break down fats.
When you dump a concentrated dose of lipids into an empty stomach, your digestive system kicks into high gear. For people struggling with occasional constipation, this can be a godsend. It basically greases the wheels. A study published in the Journal of Renal Nutrition back in 2015 actually found that daily olive oil was nearly as effective as mineral oil for treating constipation in patients undergoing dialysis.
But there’s a flip side.
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If your gallbladder isn't used to that kind of fat load, or if you have undiagnosed gallstones, you might experience sharp cramping. Too much oil too fast can also lead to what doctors call "osmotic diarrhea." Essentially, the oil moves so quickly through your small intestine that it pulls water with it. You aren’t "detoxing." You’re just giving yourself an upset stomach.
Heart Health and the Liquid Gold Myth
We know the Mediterranean diet is the gold standard for longevity. Researchers have been obsessed with it since the Seven Countries Study in the 1950s. But there is a massive difference between drizzling Extra Virgin Olive Oil (EVOO) over a salad and chugging it straight.
The primary benefit comes from polyphenols.
These are bioactive compounds like oleocanthal and oleuropein. They are antioxidants. They fight oxidative stress. When you drink olive oil, you’re getting a concentrated hit of these compounds, which can help lower LDL (the "bad" cholesterol) and reduce systemic inflammation.
Wait.
The PREDIMED study—one of the largest clinical trials on the Mediterranean diet—found that people eating about four tablespoons of EVOO a day had a significantly lower risk of major cardiovascular events. But here’s the kicker: those people were eating the oil with food.
Eating fat alongside fiber (like vegetables) slows down the absorption. This allows your body to process the nutrients more effectively without the massive caloric spike. When you drink it plain, you’re hitting your liver with a heavy metabolic load all at once. It’s a bit like revving a cold engine to 5,000 RPMs the second you turn the key.
The Calories Nobody Wants to Talk About
Let’s be real for a second. A single tablespoon of olive oil packs about 120 calories.
If you’re doing the "wellness shot" thing and taking two tablespoons, that’s 240 calories. That is the equivalent of a large glazed donut or three medium eggs. If you add this to your current diet without cutting calories elsewhere, you will gain weight. Period.
I’ve seen people complain that their "healthy" olive oil habit is making their pants tighter. Well, yeah. It’s pure fat. While it’s "healthy" fat, the laws of thermodynamics still apply.
Why Quality Changes Everything
If you decide to try this, do not buy the cheap stuff in the plastic bottle from the bottom shelf. That isn’t what the researchers are studying. Most "light" olive oils have been heat-refined. This process strips away the polyphenols and the flavor.
You want Extra Virgin Olive Oil.
You’ll know it’s high-quality if it has a peppery kick at the back of your throat. That burn? That’s the oleocanthal. It’s a natural anti-inflammatory agent that acts similarly to ibuprofen. If your oil tastes like flavorless grease, it’s not doing much for your health.
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Skin, Hair, and the Glow Factor
There is a kernel of truth to the "beauty from within" claims.
The Vitamin E and Vitamin K in olive oil are essential for skin repair and blood clotting. Consuming healthy fats helps your body maintain the lipid barrier of your skin. This keeps moisture in.
However, you don't need to drink it to get these benefits. Your body is perfectly happy getting those fats from an avocado or a piece of salmon. Drinking it isn't a shortcut to a facelift. It just ensures you're meeting your daily fat requirements, which many low-fat dieters desperately need.
What Happens if You Drink Olive Oil Every Day?
Long-term, the habit can be beneficial if it replaces less healthy fats.
If you swap your morning buttered toast for a shot of olive oil and a piece of fruit, your markers for inflammation will likely drop. Your blood pressure might improve. Dr. Simon Poole, a noted expert on the Mediterranean diet, often points out that the synergy of olive oil with other foods is where the real magic happens.
But there are risks.
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- Nutrient Displacement: If you’re filling up on oil, you might eat less protein or fiber.
- Nausea: Drinking oil on an empty stomach is a recipe for a "queasy" morning for about 30% of people.
- Blood Sugar: While oil doesn't spike insulin, it can slow down the emptying of your stomach, which affects how you process your next meal.
A Better Way to Do It
Most nutritionists suggest that instead of "drinking" it, you should just be more aggressive with your drizzling.
Put it on your eggs. Put it in your smoothie. Use it as a dip for sourdough. You get the same polyphenols, the same oleic acid, and the same heart-protective benefits without the risk of running to the bathroom mid-commute.
The Reality Check
Is it a "superfood"? Yes. Is it a "magic potion"? No.
If you have a history of pancreatitis or severe gallbladder issues, drinking oil is a terrible idea. Consult a doctor. For everyone else, it’s a calorie-dense supplement that might help your heart and your bathroom schedule.
Actionable Steps for the Olive Oil Curious
- Start Small: Don't start with a shot. Start with a teaspoon to see how your stomach handles the fat load.
- Check the Date: Look for a "harvest date" on the bottle. Olive oil is a fruit juice; it goes rancid. Anything older than 18 months has lost its most potent health benefits.
- Dark Glass Only: Light destroys the antioxidants. If it’s in a clear bottle, the "good stuff" is likely already degraded.
- Timing Matters: If you’re using it for digestion, first thing in the morning is most effective. If you’re using it for heart health, take it with a meal to maximize nutrient absorption.
- Listen to Your Body: If you feel greasy, sluggish, or nauseous, stop. Your body is telling you it’s too much.
Don't let the aesthetic videos fool you into thinking you have to choke down a cup of oil to be healthy. Moderation is boring, but it’s usually where the best results live. Stick to 1-2 tablespoons a day, integrate it into actual meals when possible, and prioritize quality over quantity. That is how you actually get the Mediterranean "glow" without the digestive drama.