I Swallowed a Tablespoon of Olive Oil Every Morning for 7 Days — Here’s What Happened
Olive oil has been a staple in kitchens for thousands of years, especially in Mediterranean cultures where it is valued not only for its flavor but also for its potential health benefits. Many nutrition experts consider extra virgin olive oil one of the healthiest fats available. But what happens if you take it in its pure form every morning?
Curious about the claims surrounding olive oil and its potential benefits, I decided to try a simple routine: one tablespoon of olive oil every morning for seven days. The goal was not to follow a strict diet or overhaul my lifestyle but simply to observe how such a small habit might affect digestion, energy levels, and overall well-being.
While everyone’s body reacts differently, the experience offered several interesting insights about how a small nutritional change can influence the body. Here is what happened during that week.
Why Olive Oil?
Before starting the experiment, it’s important to understand why olive oil is often praised in nutrition discussions. Extra virgin olive oil is rich in monounsaturated fats, which are considered heart-healthy. It also contains antioxidants and plant compounds such as polyphenols that may help reduce inflammation.
Some people claim that taking olive oil first thing in the morning can:
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Support digestion
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Improve skin health
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Help with mild constipation
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Provide healthy fats for sustained energy
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Support heart health
While scientific research supports many benefits of olive oil as part of a balanced diet, the effects of drinking it alone in the morning are less studied. Still, the idea intrigued me enough to try it for a week.
Day 1: A New Morning Habit
The first morning was the most unusual part of the experience. Taking a tablespoon of olive oil straight from a spoon feels very different from enjoying it on bread or in a salad.
The flavor was strong but not unpleasant. Extra virgin olive oil has a slightly peppery, grassy taste, and swallowing it quickly made the experience manageable. Some people prefer to chase it with a sip of water or lemon juice.
Within about 20 minutes, I noticed a subtle feeling of fullness. This is likely due to the fat content, which slows digestion and helps the body feel satisfied.
Day 2: Adjusting to the Routine
By the second day, the habit already felt easier. Instead of focusing on the taste, I simply treated it as a quick morning ritual before breakfast.
One thing I noticed was that my appetite seemed slightly more balanced throughout the morning. Fat takes longer to digest than carbohydrates, which may help stabilize hunger levels.
While it’s impossible to attribute changes to olive oil alone after just two days, it did feel like a steady, gentle start to the day.
Day 3: Digestion Changes
By the third day, I noticed the most obvious change: improved digestion. Olive oil is known to act as a mild natural lubricant for the digestive tract.
Many people use olive oil to help with mild constipation or sluggish digestion. While it is not a medical treatment, it can support regular bowel movements for some individuals.
After three days, digestion felt smoother and more predictable. Of course, hydration and fiber intake also play a major role, but the olive oil may have contributed to the improvement.
Day 4: Energy Levels
One surprising observation during the week was the effect on morning energy levels.
Unlike sugar or caffeine, olive oil does not provide a quick spike in energy. Instead, the healthy fats provide slow, sustained energy as the body metabolizes them.
On day four, mornings felt steady rather than rushed or jittery. The change was subtle but noticeable. Instead of feeling hungry again soon after breakfast, I stayed satisfied longer.
Day 5: Skin and Hydration
By the fifth day, I began paying attention to another commonly mentioned benefit: skin health. Olive oil contains antioxidants and vitamin E, which are known to support skin health when consumed regularly as part of a balanced diet.
While it’s unlikely that dramatic changes occur in just five days, my skin did appear slightly more hydrated. This could also be due to drinking more water and paying closer attention to my diet during the week.
Many Mediterranean cultures attribute glowing skin to diets rich in olive oil, fruits, vegetables, and healthy fats.
Day 6: A Feeling of Fullness
By the sixth day, one clear benefit became noticeable: the tablespoon of olive oil created a mild sense of fullness that lasted into breakfast.
This is because fats stimulate hormones that signal satiety, helping the body recognize when it has eaten enough. For people trying to reduce snacking or manage appetite, adding healthy fats can sometimes help.
However, it’s important to remember that olive oil is calorie-dense. One tablespoon contains roughly 120 calories, so moderation is key.
Day 7: Final Observations
After seven days, the habit felt surprisingly normal. What began as a small experiment turned into a routine that was easy to maintain.
The most noticeable effects over the week included:
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Smoother digestion
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Slightly steadier energy in the morning
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A mild feeling of fullness after taking the oil
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A greater awareness of healthy fats in the diet
None of these effects were dramatic or life-changing, but they were subtle improvements that made the experiment worthwhile.
The Science Behind Olive Oil’s Benefits
To better understand the potential benefits, it helps to look at the nutritional profile of olive oil.
Healthy Fats
Olive oil is rich in monounsaturated fatty acids, especially oleic acid. These fats are associated with improved heart health when they replace less healthy fats in the diet.
Antioxidants
Extra virgin olive oil contains antioxidants such as polyphenols, which help protect cells from oxidative stress. Oxidative stress is linked to aging and various chronic conditions.
Anti-Inflammatory Compounds
Some compounds in olive oil have anti-inflammatory properties. Chronic inflammation is associated with many health issues, including heart disease and metabolic disorders.
Potential Benefits of a Daily Tablespoon
Taking a small amount of olive oil each day may contribute to several wellness benefits when combined with a balanced lifestyle.
1. Heart Health
Research suggests that diets rich in olive oil may help support healthy cholesterol levels and reduce the risk of heart disease.
2. Digestive Support
Olive oil may stimulate digestive enzymes and support smoother bowel movements.
3. Nutrient Absorption
Healthy fats help the body absorb fat-soluble vitamins such as vitamins A, D, E, and K.
4. Skin and Hair Support
The nutrients in olive oil can contribute to healthier skin and hair when consumed regularly.
Who Should Be Careful
While olive oil is generally safe and healthy, certain people should approach the habit carefully:
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Individuals on calorie-restricted diets
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Those with digestive sensitivities to fats
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People managing certain medical conditions
As with any dietary change, it’s best to consult a healthcare professional if you have concerns or existing health issues.
Tips for Trying This Habit
If you want to try the olive oil routine yourself, a few simple tips can help:
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Choose extra virgin olive oil for the highest quality and nutrient content.
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Start with one tablespoon to avoid digestive discomfort.
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Take it before breakfast or mix it with lemon juice for a milder taste.
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Combine it with a healthy diet rather than relying on it as a miracle solution.
Consistency and balance are key.
Final Thoughts
Drinking a tablespoon of olive oil each morning for seven days was a simple experiment that revealed how small habits can influence daily wellness. While the changes were subtle, the experience highlighted the value of incorporating healthy fats into a balanced routine.
Olive oil is not a magic cure or instant health fix, but it is a nutrient-rich food with a long history in traditional diets. When used thoughtfully and in moderation, it can support digestion, provide sustained energy, and contribute to overall health.
Sometimes the smallest daily rituals—like a spoonful of olive oil—can serve as reminders that long-term wellness often comes from consistent, simple choices rather than dramatic changes.
