This claim is a reference to a popular wellness trend—typically a tablespoon of extra virgin olive oil (sometimes mixed with a squeeze of lemon juice) taken first thing in the morning on an empty stomach.
While it’s not a magical cure-all, there is some biological logic behind why it helps certain people, alongside a few important caveats.
Why It Can Help (“The Science”)
-
The Lubrication Effect: Healthy fats like olive oil act as a mild, natural lubricant for the gastrointestinal tract. They can help soften dry, hard stool and ease its passage through the colon.
-
The Gastrocolic Reflex: Ingesting fat or warm fluids first thing in the morning stimulates the gastrocolic reflex—a physiological signal that wakes up your colon and encourages peristalsis (the wave-like muscle contractions that move waste out).
-
Reducing Bloating via Regularity: Often, “belly bloat” is simply trapped gas caused by delayed transit time (constipation). By helping clear out stuck stool, the pressure and distension in the abdomen subside.
What You Should Keep in Mind
-
High Calorie Density: A single tablespoon of olive oil contains about 120 calories. If you are closely monitoring your daily caloric intake or weight, keep in mind that this is essentially a shot of pure fat.
-
Not a Fix for Chronic Issues: If you experience chronic constipation, severe abdominal pain, sudden changes in bowel habits, or persistent bloating, a spoonful of oil is only putting a temporary bandage on the symptom. Chronic issues require looking at overall fiber intake, hydration, movement, and potential underlying gut health concerns.
-
Digestive Tolerance: For some people—especially those with sensitive stomachs or gallbladder issues—swallowing a straight tablespoon of oil on an empty stomach can trigger nausea, cramping, or sudden, urgent diarrhea.
Safer, Sustainable Alternatives for Morning Regularity
If you want to get things moving and beat the bloat without taking straight oil shots, try these gentle habits instead:
-
Warm Water with Lemon: Stimulates hydration and digestive secretions after an overnight fast.
-
A Morning Walk: Physical activity mechanically stimulates the muscles of the intestinal tract.
-
Hydration + Fiber: Pairing a large glass of water with a breakfast rich in soluble fiber (like chia seeds, oats, or berries) bulks up stool naturally over time.
Are you currently dealing with stubborn constipation or bloating that you’re trying to find relief for?
