Olive Oil Shot: What a Morning Spoon Does for Your Gut

It is 6:30 in the morning. The kettle is on, and you are pouring a tablespoon of extra virgin olive oil into a glass, perhaps with a squeeze of lemon. You have seen the reels claiming this simple morning habit can improve digestion, reduce inflammation and even help you lose weight. But does it actually work? The trend is called an olive oil shot, usually one or two tablespoons of extra virgin olive oil taken on an empty stomach. While olive oil has well-studied health benefits as part of a balanced diet, there is much less evidence for taking it on its own first thing in the morning. So before making it part of your daily routine, it is worth looking at what the research says about those three popular claims and whether taking olive oil as a shot makes any difference.

Claim 1: It keeps you regular

This is a claim many people notice for themselves, so it deserves a fair hearing. Fat in a meal is thought to be one of the signals that sets your gut moving after you eat. Oil may also soften stool. So some people find a spoon of oil helps them go. The research is thin though. One small study was a four-week randomised trial in 50 people with constipation on haemodialysis (Journal of Renal Nutrition, 2015). Symptom scores improved in the olive oil group, but they improved in the mineral oil group too and the groups did not differ. Three things to keep in mind:

• The people were on dialysis for kidney failure, a very different gut and diet from yours.

• There was no placebo group. All three groups received some kind of oil.

• The starting amount was only 4 mL a day, less than a teaspoon. A full shot is several times that.

Verdict: Possible, but evidence is limited. Olive oil may help some people with constipation, though research is still limited. If constipation is your main concern, start with the basics: enough water, fibre-rich foods and regular physical activity.

Our article on constipation, bloating and gas goes through them.

Claim 2: It fights inflammation

Inflammation is part of how your body protects itself and repairs damage. It becomes a concern when it stays active for too long. This kind of ongoing, low-grade inflammation is linked to conditions such as heart disease and type 2 diabetes, which is why so many people are interested in foods that may help keep it in check. A systematic review of randomised trials on regular olive oil intake (Nutrition, 2020) found that olive oil in the diet lowered inflammation markers in the blood, with the clearest effect on interleukin-6, a messenger protein involved in inflammation. The authors also said the right daily amount and the length of use are still unclear. They called for more trials comparing olive oil with other fats. Two details matter here. There is an important difference here. These studies looked at people who regularly consumed olive oil with meals, often in place of other fats. They did not test whether taking a shot on an empty stomach offers the same benefits. Changes in blood markers of inflammation also do not necessarily mean you will notice a difference in how you feel.

Verdict: Partly supported. Regularly including olive oil in your meals may help, but there is no clear evidence that a morning shot offers extra benefits.

If the word inflammation confuses you, our explainer on inflammation vs oxidative stress sets out what each term means.

Claim 3: It melts belly fat

This is where the reels get furthest from the evidence. A meta-analysis of 11 randomised trials lasting at least 12 weeks (Revista Española de Salud Pública, 2018) found that diets enriched with olive oil led to about 0.92 kg more weight loss than control diets. The benefit was seen when olive oil was used in its natural form in food, not when it was given as capsules. A later review of 52 trials on olive oil and body fat (Food and Function, 2023) found that olive oil does not seem to change where fat sits on the body. Now the arithmetic. Fat has 9 calories per gram, more than twice the calories in carbohydrate or protein, according to MedlinePlus on dietary fats. A level tablespoon of oil weighs about 13 g, so one shot adds about 120 calories. Two shots roughly double that. If it sits on top of your usual cooking oil, the shot adds energy rather than taking any away.

Verdict: No evidence that it burns body fat. Using olive oil in place of other fats can be part of a healthy diet, but adding an extra shot each morning will not automatically help you lose weight.

What the Mediterranean diet research really shows

Some of the strongest evidence for olive oil comes from a large study in Spain called the PREDIMED trial (New England Journal of Medicine, 2018). The study followed 7,447 adults aged 55 to 80 who were at high risk of heart disease. They were divided into three dietary groups. Among those following a Mediterranean diet supplemented with extra virgin olive oil, 3.8% had a heart attack, stroke or died from a heart-related cause, compared with 4.4% in the control group, who were advised to reduce their fat intake. There is an important detail about this study. Its original report, published in 2013, was withdrawn after researchers identified problems with how some participants had been assigned to groups. The researchers reanalysed the data and published a corrected report in 2018, with broadly similar findings.

But what matters for the olive oil shot trend is how people actually consumed it. They weren't drinking olive oil on an empty stomach. They were following a Mediterranean eating pattern that included vegetables, legumes, fish, nuts and whole grains, with olive oil used in everyday meals. That is where the stronger evidence lies. Taking a spoonful of olive oil by itself every morning is a different habit, and this trial does not tell us whether it offers the same benefits.How do you use olive oil in an Indian kitchen?

You do not need to change cuisines to use it well.

• Use extra virgin olive oil raw or at gentle heat: drizzled on a salad or koshimbir, stirred into hummus or a bowl of chana chaat, or tossed with roasted vegetables.

• Finish a bowl of dal or a vegetable soup with a few drops for flavour.

• For everyday sautéing, a refined or light olive oil handles more heat than extra virgin.

• Do not let any oil smoke in the kadhai. If the tadka smokes, the oil is too hot.

• Keep rotating oils. Mustard, groundnut and olive oil each bring a different fat profile to the week.

• Count your total oil, not just the olive oil.

Our guide to what macronutrients are shows how fat fits into a day's plate.

If you love the morning ritual itself, a teaspoon in a salad at lunch gives you the same oil with fibre on the side. Many people start the morning with a glass of warm water instead. Our article on whether warm water in the morning cleans your gut looks at that habit too.

Who should skip the olive oil shot?

A shot of oil on an empty stomach does not suit everyone.

• People with gallstones. A fatty load makes the gallbladder squeeze. The NIDDK notes that gallbladder attacks often follow heavy meals. Do not take oil shots or liver flushes without asking your doctor.

• People with reflux or a sensitive stomach, who may find neat oil brings on heartburn or loose stools.

• Anyone working hard to lose weight, since the extra calories add up quickly.

• People on blood thinners or diabetes medicines who are making big changes to their diet. Tell your doctor before you do, so your treatment plan can keep up.

When should you see a doctor?

The NIDDK advises seeing a doctor right away if you have any of these during or after a gallbladder attack:

• Pain in your belly that lasts several hours.

• Nausea and vomiting.

• Fever, even a low one, or chills.

• Yellowing of your skin or the whites of your eyes.

• Tea-coloured urine and pale stools.

The NIDDK says these may be signs of a serious infection or inflammation of the gallbladder, liver or pancreas. For constipation, see a doctor if you are worried or it is not getting better.

So if the spoon of green oil has become part of your morning, you do not have to give it up. Just keep it small, count it in your day and put most of your olive oil where the evidence is: on a plate full of vegetables, dal and grains, shared at the table.

Sources

• The short-term effects of olive oil and flaxseed oil for constipation in haemodialysis patients (Journal of Renal Nutrition, 2015)

• Is olive oil good for you? A systematic review and meta-analysis on anti-inflammatory benefits (Nutrition, 2020)

• Olive oil and body weight: systematic review and meta-analysis of randomised trials (Revista Española de Salud Pública, 2018)

• Olive oil and body fat: a systematic review with meta-analysis (Food and Function, 2023)

• Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts (New England Journal of Medicine, 2018)

• Dietary fats explained (MedlinePlus, 2024)

• Symptoms and causes of gallstones (NIDDK, 2017)

Medical Disclaimer: This article is for general information and is not a substitute for advice from your doctor. Speak to a qualified healthcare professional before starting any supplement, especially if you are pregnant, breastfeeding or taking medication.