The practice of consuming a small amount of olive oil directly, often called an “olive oil shot,” has become a popular wellness trend, especially when taken first thing in the morning. Proponents suggest this morning habit offers unique benefits beyond simply incorporating the oil into cooking or salad dressings. This article explores the validity of this practice, focusing on how timing affects absorption, the specific health components involved, and practical considerations.
The Proposed Health Benefits of Morning Consumption
The health claims associated with drinking olive oil, particularly Extra Virgin Olive Oil (EVOO), are largely linked to its unique chemical composition. EVOO is rich in monounsaturated fatty acids, primarily oleic acid, which is widely recognized for its benefits to cardiovascular health. Replacing saturated fats with these monounsaturated fats can help manage cholesterol levels, specifically by reducing low-density lipoprotein (LDL) cholesterol.
Beyond the healthy fats, EVOO contains a high concentration of polyphenols, powerful plant-based compounds that act as antioxidants. These compounds reduce oxidative stress, which is a factor in aging and the development of chronic disease. The polyphenol oleocanthal, in particular, has received attention because its anti-inflammatory properties mimic those of nonsteroidal anti-inflammatory drugs, like ibuprofen.
This anti-inflammatory action may help combat chronic low-grade inflammation, which is implicated in conditions such as heart disease, diabetes, and certain cancers. Regular consumption of high-quality EVOO is linked to a reduced risk of various cardiovascular events, including stroke and heart attacks. These effects also contribute to improved blood vessel function and lower blood pressure.
How Timing Affects Absorption and Digestion
The specific appeal of consuming olive oil on an empty stomach centers on its proposed effects on immediate digestive function. Introducing a fat source first thing in the morning stimulates the production and release of bile from the gallbladder and liver. This morning stimulation is believed to prepare the digestive system for the day’s meals by aiding in fat absorption.
This process can also enhance the absorption of fat-soluble vitamins, namely Vitamins A, D, E, and K, from other foods consumed later in the day. The monounsaturated fats in the oil may also help slow the rate at which the stomach empties, which can contribute to a greater feeling of fullness and help stabilize blood sugar levels.
Olive oil is known to have a mild, natural laxative effect, which is one reason it is traditionally used as a morning remedy. The oil gently lubricates the intestinal lining and promotes better gut motility, aiding in smoother bowel movements and alleviating mild constipation. Some experts also suggest that the oil may form a protective film on the gastric wall, potentially helping to reduce gastric acidity.
Practical Guide to Selection and Dosage
For individuals who choose to adopt this habit, selecting the oil is paramount to realizing the potential benefits. High-quality Extra Virgin Olive Oil (EVOO) is recommended because it is the least processed variety and retains the highest levels of beneficial compounds like polyphenols and oleocanthal. Consumers should look for oils that are cold-pressed and have a recent harvest date, as polyphenol content naturally degrades over time.
The typical suggested “shot” or dose ranges from one teaspoon to one full tablespoon (about 15 milliliters). While the Mediterranean diet often involves a much higher daily consumption, one tablespoon is the common starting point for direct morning intake. This dose is usually consumed neat, 15 to 30 minutes before eating breakfast, to ensure it is taken on an empty stomach.
To make the consumption more palatable, particularly for those sensitive to the oil’s peppery or pungent notes, the oil can be mixed with a small amount of lemon juice. The acid in the lemon helps to cut the richness of the oil, while the combination is an old folk remedy traditionally believed to enhance the oil’s digestive effects.
Potential Drawbacks and Caloric Considerations
While olive oil is a healthy fat, its high caloric density is a practical concern, as one tablespoon contains approximately 120 calories. Consuming this amount daily, in addition to a regular diet, can contribute to an increase in overall calorie intake, which may lead to weight gain if not balanced by other dietary adjustments or increased activity.
For some individuals, particularly those with a sensitive digestive tract, the direct consumption of oil may cause gastrointestinal side effects. These can include temporary discomfort such as acid reflux or, if consumed in excessive quantities, a laxative effect that results in diarrhea.
People with pre-existing conditions affecting the gallbladder should exercise caution, as the oil’s bile-stimulating action could trigger discomfort or complications. Olive oil may also interact with certain medications, such as those for diabetes or high blood pressure, by potentially amplifying their effects. Consulting a healthcare professional before making significant dietary changes is advisable.